Treadmill Exercises

Treadmill machines used to be relegated to the gym because of the high cost of the machine and the large footprint in the room. But today’s manufacturers have been able to reduce both the size and the price so they are more affordable for your home. Treadmills are great for both walkers and runners – to get you exercise in during rain and snow, and sometimes just when you don’t want to go outside.

You might enjoy being outside more than inside, but when you are inside it’s important to use the machine correctly to reduce your risk of injury. Watch your posture carefully on the machine. You might be tempted to look up and over to watch television while running but bring your mp3 player instead. When you move your neck and head you also change the function of your shoulders and upper back. Even slight rotation over a period of time can set you up for a back injury and is likely to change your balance on the machine.

Another mistake that you might make is to do the same thing on the machine over and over. While outside you are facing the challenge of changing terrain and maybe adding in changes of pace. But on the machine it is all too easy to set the pace and elevation and just go. Change up the routine when you are using the treadmill for more than a day or two, add elevation for a bit or increase and decrease your speed to mimic being outside.

Never jump off or get on the treadmill when the belt is going at full pace. You might think that you have the skill and agility to do this without a problem but just a slight change in the placement of your foot and you have fallen on a fast moving belt.

Your exercise routine on a treadmill should start slowly, until you are used to running or walking on a moving belt. Speed up the belt but don’t use the handrails. If you feel you have to use the handrails then you are going too fast or the incline is too steep. The handrails will through off your gait and balance, increasing your risk of hip, knee or back injury.

Keep your eyes straight ahead and your mind focused on what you’re doing. Don’t read or crane your neck to watch television. Keep your shoulders back and relaxed, your head up and your legs relaxed. Pay attention to where your feet are falling on the machine and your mind focused on what you’re doing to reduce your risk of falling and injury.

Don’t forget to warm up before getting up to speed. You might spend several minutes outside slowly warming up and then starting your run but tempted to just set the machine on your set pace and go. Resist that temptation! Warm up or risk injury.

The treadmill has the advantage of being able to change speed and incline at your command. Remember that the speed you are running on the machine is not the same as it would be outside. Also, running on a flat treadmill is similar to running or walking on a slight decline. Try setting the incline at 1% to increase the activation of your quadricep muscles and perceived exertion. When you might be tempted to increase your speed, try increasing the incline by 1% first and then increasing the speed when you are accustomed to the higher grade.

Don’t make any additions to your workout on a treadmill, like adding hand or ankle weights. They can change your balance significantly and increase your risk of injury on the machine.

Running or walking on the treadmill might get a bit boring if you have to do it for more than a week. Try mixing up the workout by including intervals (or going faster for short periods of time) with increases and decreases in the incline. Most machines have programmed workouts you can also use.

Many of the programs written for runners can also be used to change routines for walkers as well. The only difference is doing the same type of program at a lower speed.

Resources:

FitSugar: Come Inside for Cardio

http://www.fitsugar.com/Treadmill-Workouts-Beginner-Advanced-18625724

MensHealth: 6 Treadmill Workouts that will kick your ass

http://www.menshealth.com/fitness/6-treadmill-workouts-will-kick-your-ass#.

Self: 10 Boredome-Busting Treadmill Workouts

http://www.self.com/fitness/workouts/2013/10/ten-boredom-busting-treadmill-workouts

SheKnows: Look Forward to Treadmill Time

http://www.sheknows.com/health-and-wellness/articles/987929/five-20-minute-treadmill-workouts

MensFitness: 9 Ways to Max Out Your Treadmill Worout

http://www.mensfitness.com/training/cardio/9-ways-max-out-your-treadmill-workout

Active: 5 Tips for a Better Treadmill Workout