How to Exercise with a Treadmill?

What is the most popular piece of fitness equipment in the gym? I believe almost half of the people would say it's the treadmill. Not only can treadmills effectively improve cardiovascular function, but they are also simple to operate and require low physical fitness. Even those who cannot run can opt to walk, significantly reducing the risk of injury.

Image of a woman running on a treadmill in a minimalist living room setting. The room features a teal armchair with white pillows, a small wooden table with a plant, and three hanging pendant lights. The walls are plain and light-colored, creating a calm and spacious atmosphere.

A treadmill is a piece of fitness equipment that simulates running and walking, both of which are full-body aerobic exercises. According to kinematics experts, running 1000 meters on land involves the legs hitting the ground 600-700 times. This process not only engages the muscles of the feet, legs, and buttocks but also poses a risk of muscle sprains or ligament strains. Modern treadmill designs are increasingly scientific, featuring cushioning devices on the conveyor belt to reduce impact on the knees and back.

Tips for Using the Treadmill Effectively

Precautions for First-Time Use

Before using the treadmill for the first time, stand beside it and familiarize yourself with the controls, such as starting, stopping, and speed adjustment. Once comfortable with the operations, stand on the non-slip plastic plates on either side of the treadmill, hold the handrails, set the machine to a low speed of 1-2 mph (1.6-3.2 km/h), stand upright and look forward. Place one foot on the belt to relax, then step onto the conveyor belt and move with it. Once you feel adapted, slowly increase the speed to 2-3 mph (3-5 km/h), maintain this pace for about 10 minutes, and then gradually slow down to stop. Avoid running at high speed during your first use to prevent falls.

Close-up image of multiple people walking or running on treadmills. The focus is on their legs and athletic shoes, emphasizing the repetitive motion and the use of fitness equipment.

Warming Up Before Treadmill Exercise

Warming up before using any fitness equipment is essential. Before using the treadmill, ensure you perform some stretching exercises. Warm muscles are easier to stretch, so spend 5-10 minutes warming up.

Image of a man in a black long-sleeve shirt using a treadmill in a gym. He is standing and adjusting the controls on the treadmill, with a focused expression. The gym background includes various fitness equipment.

Treadmill Exercise Routine

Start by warming up on the treadmill at a speed of 2.5-3 mph (4-4.8 km/h) for 5 minutes. Gradually increase the speed by 0.2 mph (0.3 km/h) every 2 minutes until you find a challenging pace for a 45-minute workout. Then, walk at a consistent pace for about 1 kilometer, noting the time it takes, typically 15-25 minutes at a speed of 3 mph (4.8 km/h), taking approximately 20 minutes to cover 1 kilometer. Once you can do this comfortably a few times, gradually increase the speed. A 30-minute session at this pace provides excellent exercise. Remember, the goal is your health, not a quick fix.

The recommended exercise frequency is 3-5 times a week, with each session lasting 15-60 minutes. Develop an exercise schedule based on your physical condition rather than personal preferences. Adjust the intensity by modifying the speed and duration.

Appropriate Exercise Attire

Since the primary use of a treadmill is running, a good pair of running shoes is essential. Fitness or running shoes are recommended. Ensure the soles are free of debris to avoid damaging the treadmill's running belt and board. Additionally, wear comfortable and breathable sportswear, preferably cotton.

Summary

The treadmill is a staple for fitness enthusiasts. Being an indoor fitness machine, its use is not affected by bad weather. However, the simplicity of operation does not eliminate the need for caution. Any fitness equipment has inherent risks, and understanding these beforehand can help avoid unnecessary issues.