Learning to use the treadmill (also known as a treadmill) requires many of the same training principles that are adopted to prepare for running. You need to gradually increase your stamina to avoid injuries, dizziness, blood pressure problems or dehydration. Learn these tips and routines to find out how to use a treadmill.
Steps
Part 1 of 3: General Treadmill Tips
Step 1. If you have joint or back problems consult your doctor
Your doctor can tell you if you need to stick to a gentle workout (walking) or if you can also run.
Step 2. Buy comfortable running shoes
Try at least 10 different pairs before buying them. Suitable shoes must be padded, must support the arch well and leave room for the toes.
-
Contrary to what many people think, you shouldn't need to get used to the new shoes. You should feel like they are right from the start, so don't settle for shoes that aren't really comfortable. If possible, wear them around the house every day for a week before working out, so if they hurt you at any point you can take them back to the store.
Buy Parkour Shoes Step 3
Step 3. Drink 0.5 to 0.7lml of water in the 90 minutes prior to training on the treadmill
Since most treadmill workouts last longer than 20 minutes, you are likely to sweat heavily and find yourself dehydrated.
-
Bring a half-liter bottle of water to keep on the treadmill.
Do Good in a Championship Meet Step 3 -
Remember to go to the bathroom before starting. If you stop during your workout to go to the bathroom, you may be disrupting your pace and aerobic benefits.
Go to a Swim Meet Alone Step 7
Step 4. Put on thick socks
Use slightly high sports socks, not short ankle socks, to avoid blisters.
Step 5. Do the heating and cooling
Before and after your treadmill session, do a 5 minute walk at a pace of 2.5 - 3km per hour.
-
If you go to the gym on foot, the path you take can be good as a warm-up and cool-down.
Get Flexible Enough to Do over Splits Step 1
Step 6. Wave your arms
You will be tempted to balance by holding your hands on the handles at the front of the treadmill. This would prevent you from burning calories, so maintain a proper posture and learn how to use the treadmill correctly.
Step 7. Pay attention to the controls for adjustments
You'll see a speed box and an incline box, which you can decrease or increase as you wish. They will be the main keys to be used on the treadmill.
-
Before moving on to pre-programmed workouts, learn how to use the manual controls. You will be able to customize your training thus adapting it to your abilities.
Use a Treadmill For Beginners Step 7Bullet1
Step 8. Use the safety clip or hook
Even if you decide not to use it when you master the tool, this clip is an emergency switch. If you lose your balance at first, it will prevent you from falling or seriously injuring yourself.
Part 2 of 3: Training with the Treadmill for Beginners
Step 1. Do a 20 or 30 minute beginner workout
For the first 15 minutes you will burn the newly ingested carbohydrates. After 15 minutes you start burning body fat and building stamina.
Step 2. Warm up for 5 minutes
This warm-up can help you achieve balance and avoid injury. Attach the safety clip to the body before starting.
-
Walk at the speed of 2.5 - 3 km / hour for 1 minute.
Use a Treadmill For Beginners Step 10Bullet1 -
Increase your speed to 3km / h for the next minute. Walk on your toes for 30 seconds of that minute, and on your heels for the remaining 30 seconds.
Use a Treadmill For Beginners Step 10Bullet2 -
Decrease the incline to 6. Stay at speeds between 2.5 and 3km / h. Walk for 1 minute.
Use a Treadmill For Beginners Step 10Bullet3 -
Take longer steps for 1 minute. If it feels difficult due to the incline, slow down. Reset the incline to 0 after 2 minutes made at inclination 6.
Use a Treadmill For Beginners Step 10Bullet4 -
Increase your speed to 4km for the last minute.
Do the PACER Running Test Step 7
Step 3. Keep pace between 4.5 and 6.5 km / hour for 20 minutes
During the first week you can keep the same incline and speed.
Step 4. Cool down for 5 minutes, decreasing the speed every minute
Step 5. Try different inclinations and faster speeds after the first 1 or 2 weeks
You should get to an incline greater than 4 for 1 to 2 minutes and then decrease it. You can increase the speed by 0.8km / hour for 1 or 2 minutes.
-
Alternating training is the best way to increase endurance, speed, and the amount of fat burned. Intervals of 1 or 2 minutes should speed up your heart rate, then return to medium intensity. Medium intensity workouts need to make you breathe heavily but you need to be able to speak fairly smoothly.
Use a Treadmill For Beginners Step 13Bullet1
Part 3 of 3: Alternating or interval training
Step 1. Try alternating workouts with running and brisk walking
The purpose of these high intensity intervals is to dramatically speed up your heart rate.
Step 2. Warm up for 5 minutes as described above
Step 3. Run or walk fast for 1 minute
During this interval you should try to increase the speed by 1 or 2 mph. If you are fit you may be able to increase it more.
Step 4. Go back to running between 4.5 and 6.5km / h for 4 minutes
Step 5. Perform 4 more intervals with 1 minute of very fast running or walking and 4 minutes at medium intensity
Step 6. Cool down for 5 minutes at the end of your workout
-
Increase your strenuous activity interval by 15 - 30 seconds each week.
Use a Treadmill For Beginners Step 19Bullet1 -
When you can safely do the 1 minute intervals you can try the alternating workouts already programmed in the machine. You can also use incline workouts to increase intensity with incline instead of speed.
Use a Treadmill For Beginners Step 19Bullet2
