Treadmill for Exercise
Walking is one of the easiest ways to increase your physical activity and improve your health. People of all ages can enjoy the benefits of walking by walking on a treadmill. You can get in your daily exercise without worrying about rain, heat, humidity, cold and other outdoor hazards. Before you begin walking on a treadmill be sure to consult with your physician.
Safety
Familiarize yourself with all the controls on the treadmill. Specifically, be sure you know where the emergency stop button is; when you need it, you don't have time to find it. If you need to step off the treadmill while it is still running, step onto the side panels. Don't wear open toed shoes on a treadmill. Use cross trainers or walking shoes. Drink plenty of water before, during and after your workout so your body does not become dehydrated.
Warm Up/Cool Down
Warm up for approximately five to ten minutes. Start at a slow pace and gradually increase the speed and incline level. At the end of your workout gradually decrease speed and incline level. Then cool down for three to five minutes. Don't skip your warm-up or cool-down; they help prevent injuries.
Walking Workouts
Most treadmills have pre-programmed workouts that help forestall boredom. Or you can do your own--like these:
1. Fat burning - This workout gets the body to use stored fat for energy. Walk 30 to 60 minutes, depending on your fitness level, at a pace that brings your heart rate up to the cardiovascular training zone--60 to 70 percent of your maximum heart rate. The training zone is a comfortable pace that's fast enough to get your breathing faster but not so fast that speaking is difficult.
2. Interval training - This type of workout alternates high and low intensity periods. It is a great way to increase endurance. High intensity intervals might last up to five minutes; low intensity intervals could be as short as one minute. Interval training workouts are less boring since you are doing something different all the time.
Tags: five minutes, heart rate, incline level, intensity intervals, Interval training, pace that