In today's fast-paced world, maintaining a consistent workout routine can be quite a challenge due to busy schedules and limited oppotunities for physical activity. However, there's a solution that's both convenient and highly effective – using a treadmill at home for cardio exercise. Not only is it a convenient option, but it also offers numerous benefits for your overall well-being. In this article, we're delving into the ins and outs of using a treadmill correctly for aerobic exercise. Our aim is to help you chieve optimal results while minimizing the risk of injuries.Keep Off the Handrail
To start off, let's discuss a crucial yet often overlooked aspect: the timing of using the treadmill's handrails. Many treadmill workout beginners, after a prolonged treadmill session, gradually reduce their running speed. At this point, some individuals tend to hold onto the handrails while transitioning to brisk walking or a slower pace before concluding their workout. However, this practice can lead to improper body posture, thereby compromising the effectiveness of your exercise routine. When you find yourself in a situation where you need to hold onto the handrails because you can't keep up with the treadmill's pace, it's akin to engaging in a homolateral step. Unfortunately, this doesn't contribute much to your fitness goals. This is because the treadmill's belt is essentially pulling your legs backward, resulting in a homolateral step motion where your core muscles remain relatively inactive. To avoid this, the correct approach is to keep your hand off the handrails when transitioning from running to a slower pace. Reserve their use for when you're truly ready to conclude your workout. Of course, if you need to monitor your heart rate, you can briefly hold onto the handrails to track it.
Running Rather Than Walking
Moving on from handrail usage, let's delve into the technique of treadmill usage. Whenever possible, opt for running rather than walking. Running introduces a slight suspension phase, which is absent in walking. If you're aiming for brisk walking, consider increasing the treadmill's incline. This encourages a push-off motion during each step, engaging your glute muscles. When utilizing a steeper incline for brisk walking, it's acceptable to hold onto the handrails, but make sure your body remains perpendicular to the ground rather than the treadmill's surface. The latter position would hinder the engagement of your leg muscles.
Moreover, prioritizing your safety while using the treadmill is crucial. If you have pre-existing health conditions like heart disease or high blood pressure, it's advisable to seek guidance from a medical professional before embarking on any exercise routine. When using the treadmill, adjust your workout accouding to your physical condition and capabilities. Overexertion should be avoided to prevent potential harm.
In conclusion, mastering the art of treadmill usage not only maximizes the effectiveness of your workouts but also promotes a healthier lifestyle. We recommend selecting a treadmill that suits your home setup, committing to daily exercise, and fostering a healthy body.