Treadmill Walking - Part 2 - Health Plus Digest

There are several mistakes you can make walking on a treadmill that can increase your risk of injury. The first is to get on the machine while it is moving at the speed you set. Instead, begin standing on the machine and turn it on at a slow rate of speed. Increase the speed while you are on the machine.

Holding on to the handles when you first start is a natural inclination to help steady yourself. However, you’ll get a much better workout if you walk with your arms swinging freely after you are comfortable and found your balance. Walking with your hands on the rails will also change the way your body is moving and increase the risk of injury.

Keep your body alignment the way you would if you were walking outside. One of the problems with walking on the treadmill is that you are tempted to keep your eye on the monitor or looking down. This changes the alignment of your spine and neck and leads to injuries.

Be sure that you are not going too fast or too slow on the treadmill. It may take two or three times on the machine to accurately gauge the rate you should set the machine to walk at a brisk pace. But, if you use your heart rate as an estimation of the intensity of your pace, you’ll do fine!

Resources:

RunnersWorld: Running and Walking on the Treadmill

http://www.runnersworld.com/the-starting-line/running-and-walking-treadmill

FAmilyCircle: Beginner Treadmill Walking Workout

http://www.familycircle.com/health/walking/workouts/treadmill-walking-workouts-for-beginngers/

Chron: Treadmill Walking for Effective Fat Loss

http://livehealthy.chron.com/treadmill-walking-effective-fat-loss-1390.html

AZCentral: What are the benefits of Treadmill Walking

http://healthyliving.azcentral.com/benefits-treadmill-walking-4261.html

AZCentral: Can I lose Belly Fat by Walking on Treadmill

http://healthyliving.azcentral.com/can-lose-belly-fat-walking-treadmill-8376.html

Fitness Magazine Run/Walk The 20 Minute Treadmill Hill Workout