No matter how many types of fitness equipment there are, the treadmill remains a staple! Whether you're aiming to build muscle or lose fat, treadmill exercises can be highly effective. Plus, treadmills are simple and convenient to use, with minimal technical requirements. However, this simplicity does not guarantee safety. Improper use can still lead to injuries. Let’s look at some common mistakes people make when using a treadmill.

Mistake 1: Running with Heavy Steps

Before stepping onto the treadmill, it's essential to warm up. Activities like leg stretches, squats, muscle stretches, and joint flexions can increase muscle temperature, making them more flexible and less prone to strain. Once on the treadmill, start with a "dynamic" warm-up such as slow walking or light jogging. Gradually increase your exercise intensity over 10-15 minutes. When finishing your session, slow down gradually to avoid dizziness.

Mistake 2: Running for Too Long

When running, the body's energy supply shifts from carbohydrates to fat, and then to protein. Fat is only burned after half an hour of jogging, and protein after more than an hour. Therefore, if your goal is weight loss, neither too short nor too long a duration is effective.

Mistake 3: Holding the Treadmill Handrails

Running involves more than just leg movement. Proper arm swing helps maintain balance and allows the upper body to contribute to energy expenditure. Some people hold onto the handrails and lean forward while running, which increases pressure on the lumbar spine and can cause muscle strain over time. Additionally, the impact on the feet while running is nearly five times your body weight, and leaning forward increases the impact on your leg joints. Thus, when using a treadmill, keep your abdomen tight, chest up, and lower back muscles engaged.

Mistake 4: Assuming Higher Incline is Better

Increasing the treadmill's incline and speed will raise exercise intensity, but this should be tailored to the individual. For example, middle-aged and elderly people may suffer knee joint damage from high inclines and are better off exercising on a flat surface. Moreover, treadmill speed should not always be set as fast as possible. Different speeds and inclines affect how your body consumes energy and nutrients. Fast running burns more carbohydrates but less fat, which might not be ideal for those looking to lose weight.

Mistake 5: Exercising Barefoot or in the Wrong Shoes

Some people use treadmills at home barefoot or only in socks. This can cause unnecessary joint damage from the treadmill's vibrations and increase the risk of slipping due to sweat. While thick socks provide some cushioning, they lack the elasticity of sports shoes. Therefore, it’s recommended to wear proper running shoes when using a treadmill.

Mistake 6: Watching TV While Running

Watching TV while running can distract you, leading to accidental injuries, especially for those unfamiliar with treadmill operations or those working out at higher intensities. Experienced joggers might choose fast-paced or relaxing music instead.

Mistake 7: Using the Treadmill Only for Running

The treadmill's multifunctionality means it's more than just a running conveyor belt. Additional features like rowing machines, push devices, and bicycles allow you to work on cardiovascular health and muscles in the upper and lower limbs, back, and abdomen. Incorporating dumbbell exercises while on the treadmill can target more muscle groups. However, such exercises should be done under the guidance of a professional fitness coach.

Summary

Treadmills are popular for their convenience and effective workouts. However, improper use can pose risks. It’s advisable to research and understand the proper use of treadmills to avoid potential injuries.