Content

• Steps
• Part 1 of 3: General Tips for Treadmill Workout
• Part 2 of 3: Treadmill Workout for Beginners
• Part 3 of 3: Interval Running Workout
• What do you need

Learning to use the treadmill requires many of the same principles that runners use to prepare for a race. You should gradually increase your endurance to avoid injury, dizziness, pressure problems, or dehydration. Learn how to use the treadmill by following these tips.

Steps

Part 1 of 3: General Tips for Treadmill Workout

1. 1 Consult your doctor if you have joint or back problems. He should advise you whether you should do high-impact workouts (running) or just walk.
2. 2 Buy comfortable running shoes. Measure at least 10 pairs before buying. Ideal running shoes should provide proper supination, have a soft insole and free toe space.
   • Contrary to popular belief, sneakers shouldn't be worn too much. They should sit comfortably immediately after purchase, so resist the temptation to buy an uncomfortable option. If possible, wear your sneakers around the house for the first week to return them if they start to rub.
3. 3 Drink 0.5-0.7 liters of water an hour and a half before training. Since most of these workouts last longer than 20 minutes, you can sweat a lot and become dehydrated.
   • Take a bottle of at least half a liter of water with you to your workout.
   • Go to the toilet before exercising. A pause in running can disrupt your rhythm and your aerobic benefits.
4. 4 Wear thick socks. Try wearing thick high socks instead of short workout socks to avoid chafing.
5. 5 Take time to warm up and recover. Dedicate 5 minutes before and after your main workout to walking at a pace of 2-3 km / h.
   • If you walk to the gym, consider it a warm-up and a cool-down.
6. 6 Work with your hands. You may be tempted to hold onto the handles of the treadmill in front of you to maintain balance. But this will not allow you to fully burn calories, maintain the desired posture and use the treadmill correctly.
7. 7 Examine the settings. Pay particular attention to the speed and incline settings that you can change. These are your main buttons.
   • Only proceed to programmed workouts after you feel comfortable with the manual settings. You will be able to control your workout according to your fitness level.
8. 8 Use a security key. It allows you to stop when it is convenient for you, but it is designed for an emergency stop. If you lose your balance, the key will prevent you from falling and seriously injuring yourself.

Part 2 of 3: Treadmill Workout for Beginners

1. 1 Do a 20-30 minute beginner workout. In the first 15 minutes of exercise, you are more likely to burn recently consumed carbs. In 15 minutes, you will begin to burn fat and improve endurance.
2. 2 Warm up for 5 minutes. This warm-up will help you improve your balance and avoid injury. Attach the safety key to your body before starting exercise.
   • Start by walking at a slow pace (2-3 km / h) for 1 minute.
   • In the second minute, set the speed to 2.5 km / h. Walk on your toes for 30 seconds, then on your heels for 30 seconds.
   • Increase incline to 6. Speed ​​remains at 2 to 2.5 km / h. Walk for a minute.
   • Increase the step by 1 minute. If you find it difficult on this incline, reduce your speed. After 2 minutes, reduce the incline to zero.
   • Increase the speed to 3.5 in the last minute.
3. 3 Keep your pace between 4.5 and 6 km / h for 20 minutes. For the first week of using the treadmill, you can keep your speed and incline at this level.
4. 4 Recovery. Reduce the pace gradually every minute for 5 minutes.
5. 5 Experiment with inclines and higher speeds after one to two weeks of training. You should change the incline to a level greater than 4 for 1-2 minutes and slightly reduce the speed. You can increase the speed by 0.5-1 km / h for 1-2 minutes.
   • Interval training is the best way to increase endurance, speed, and fat burning. Intervals of 1 to 2 minutes increase your heart rate, after which you can return to medium intensity. Medium intensity is roughly when you are already breathing heavily but can still have intermittent conversation.

Part 3 of 3: Interval Running Workout

1. 1 Try interval workouts that include running and brisk walking. The goal of such high-intensity interval training is to significantly increase your heart rate.
2. 2 Do a five-minute warm-up as described above.
3. 3 Run or walk fast for 1 minute. Aim to speed up the track by 1.5-3 km / h during this interval. Tighter runners can increase their speed.
4. 4 Return to 5-6 km / h for 4 minutes.
5. 5 Make 4 more intervals: 1 minute of faster running or walking and 4 minutes of moderate intensity.
6. 6 Cool down for 5 minutes at the end of your workout.
   • Increase the high-intensity interval by 15-30 seconds every week.
   • Try programmed interval workouts if you can confidently do one-minute intervals.Also, to increase the intensity, you can do "hill" workouts in which the incline changes rather than the speed.

What do you need

• Running shoes
• Thick long socks
• Gym / Home Treadmill Membership
• Water
• Security key
• Warm up / cool down