It can be quite exciting to have your first treadmill right in your home. You can walk or run at the right speed anytime of the day or night. You won’t have to worry about the weather or speeding vehicles as well. You get a great workout anytime you want to without heading to the gym or going out for a walk or run.
Although working out on a treadmill is usually considered safe, especially if its speed is set for walking, if it’s your first time to use this workout machine, you still need to know how to use it properly. This entails being aware of the usual treadmill workout mistakes that can cause you to get hurt or injured and damage your equipment.
Below are the top mistakes you should avoid when working out on a treadmill for the first time:
Not dressing properly for a workout
When running on a treadmill and you have long hair, make sure you tie it back. If you fall from the equipment, aside from getting hurt from the fall, you’ll be in more pain if your tresses get caught in a moving part. To protect your feet and to simply be better protected when working out on the treadmill, wear walking or running shoes with non-slip soles and never use walk or run on the machine barefoot or just wearing socks.
Forgetting to set up and use the machine’s safety features
Most motorized and hybrid treadmill feature an emergency off switch or button or a safety key attached to a cord which automatically shuts the treadmill off if you fall off or hop off quickly. If it has a safety key or clip, always attach this to your clothing when you start your workout. If your equipment also has other safety features, like codes users must punch in, use or set them according to the machine manual’s instruction.
Increasing the speed or incline of the machine too dramatically
Workout experts say that there are some treadmills that will allow you to hit breakneck speeds in a hurry. When the acceleration is too fast, it could throw you off-balance and even throw you off the treadmill. As such, only increase the machine’s speed and incline gradually, one increment at a time and avoid doing any of the two before your body gets adapted to the increases.
Getting on and off the machine incorrectly
Lastly, getting on and off the treadmill improperly can cause you to get hurt. The correct way to get on this machine is to straddle the belt with one foot on the safety rail on either side. Get on the equipment when the belt is moving slowly. Also, when getting on, hold onto the hand rails until the treadmill reaches its final speed and let go when you feel steady. To get off safely from the machine, if it’s inclined, set the belt back to flat first. Then walk for a few minutes at a lower speed to cool down and help prevent dizziness when you step off. Hold on the handrails when getting off until the treadmill comes to a complete stop.
Note From Brigadoon Fitness
Now that you have mastered the tips above lets get started with your first treadmill workout. Even if you’ve never hopped on a treadmill before, it shouldn’t take long to get your bearings. Most adults should aim to workout for 150 minutes each week. That’s only 5 days a week for 30 minutes.
First start with a 5-5-5 workout. Start with a 5-minute warm up, a 5-minute brisk walk (increase the speed gradually until you are walking briskly), then a 5-minute cool down (reduce the speed gradually each minute back to your starting pace). Every day try to increase your time by a few minutes until you are up to a 5-20-5 workout or even a 5-30-5 workout. The faster you walk the more benefits you will reap.
Here are 2 of the best home gym treadmills that we recommend:
True Fitness Treadmill – TPS1000 offers affordable quality without skimping on premium technology and engineering for your home fitness needs.
Cascade Ultra Runner Curved Treadmill gives you all the exercise benefits of a self powered curved treadmill so you can walk or run at your own pace then add resistance to burn more calories and add variety to your workout.
