Proper Treadmill Usage Guide
Many people purchase treadmills, but there are still many issues when using them. Today, we'll explain the correct way to use a treadmill in detail.
Warm-Up is Crucial
Before stepping on the treadmill, it is essential to warm up to avoid straining your thigh and calf muscles. Activities like leg stretches, squats, muscle stretches, and joint flexions can raise muscle temperature and make them more pliable. Once on the treadmill, start with a slow walk or jog as a "dynamic" warm-up, gradually increasing the intensity. The warm-up should generally last 10 to 15 minutes. Similarly, when getting off the treadmill, gradually reduce your speed to avoid dizziness or falling from stopping abruptly.
Increase Speed Gradually
Even when running on a treadmill, it's necessary to increase speed gradually. After getting on the treadmill, walk or jog slowly for 10 to 15 minutes to ensure your joints are thoroughly warmed up before gradually speeding up. Typically, a workout speed should be around 8 km/h (5 mph). If you have better stamina, you can adjust it to 9 to 12 km/h (5.5 to 7.5 mph). Running too fast can cause your body to lean forward, putting more strain on your knees and lower back.
Control Exercise Duration
When running, your body’s energy supply transitions from carbohydrates to fat and then to protein. Fat burning starts after about 30 minutes of jogging, while running for over an hour begins to consume protein. Therefore, it is best to keep your running time between 30 and 60 minutes.
Try to Keep Your Hands Off the Handrails
Running isn’t just about leg movement. Coordinated arm swings can help maintain balance and engage your upper body in energy consumption. Holding onto the handrails can cause your body to lean forward, increasing pressure on your lumbar spine, which can lead to lower back strain over time. Additionally, the impact force when your feet land is about five times your body weight, and leaning forward increases the impact on your leg and foot joints.
Adjust Incline and Speed
Increasing the treadmill's incline and speed can enhance exercise intensity. However, for older adults, a high incline can put more strain on the knee joints. It is recommended to primarily exercise on a flat setting. When adjusting speed, running faster burns more carbohydrates, but less fat. Therefore, those aiming for weight loss should focus on jogging.
Gradually Slow Down to a Walk to Stop
When finishing your treadmill workout, gradually reduce your speed to allow your body to adapt. Avoid stopping suddenly to prevent dizziness or falling. Transition from running to walking until your heart rate drops below 120 beats per minute and your breathing returns to normal before stopping completely, giving yourself some buffer time.
Pay Attention to Running Posture
While running, look straight ahead, don’t lower your head, and avoid leaning forward or hunching. Tighten your waist and back muscles, and swing your elbows backward to engage your shoulder blades.
Wear Running Shoes
Some people often run barefoot or only wear socks when using the treadmill at home. However, running barefoot can cause the treadmill's vibrations to damage your knee and ankle joints, and sweaty feet can easily slip. Wearing thick socks may reduce vibration but lacks the elasticity of athletic shoe soles, so it cannot replace running shoes. Therefore, it's best to wear running shoes when exercising on a treadmill.
Mastering these correct treadmill usage methods can improve your workout results and effectively prevent exercise injuries.
