A Beginner’s Guide to Treadmill Use

Running and walking have long been known as the most efficient forms of exercise. Besides being cheap and requiring no special equipment, they also offer lots of potential as a full-body workout. Of course, the problem is that few people have the time or space to spare for a serious running or walking program. That’s why many people opt for treadmills—they allow you to stick to your routine without having to go out or pay for a gym membership. With a good treadmill, you can easily create and follow a solid workout plan—and reach your goals in less time.

Of course, a treadmill is only as effective as you make it. While you can benefit from any treadmill exercise, it takes some skill and practice to make the most of it. For a beginner, it’s easy to overwork your body or do the wrong workout altogether. But it’s not really as hard as it seems—it’s just a matter of knowing how the machine works, and how you can make it work to your advantage. If you’re not sure how to get started, read on for a few simple tips.

Practice good posture

Sure, it’s just running—even a ten-year-old can do it. But there’s good running and bad running, and the difference becomes apparent when you start doing it regularly. Proper running posture is important to help you last longer and keep from overworking certain muscle groups. For starters, keep your head up and your eyes forward. Even if you’re not really going anywhere, proper head positioning during treadmill running helps you stay comfortable and in balance.

Pumping your arms during the walk or run helps you maintain a good rhythm and exercise your arm muscles at the same time. Make sure to move them front and back rather than across your body, as the latter requires more energy. You may find your self pulling your shoulders up as the workout gets more intense, but try to keep them relaxed—hunching up will only tire you out faster and may interfere with your breathing.

Watch your heart rate.

Exercise works by boosting your heart rate, which in turns forces your body to use up stored energy. You should aim for a heart rate that’s 60% to 80% of your maximum range, from 20 minutes to one hour, at least four times a week. A person’s maximum heart rate depends on his or her age, level of fitness, and regular activity. The more active you are, the higher your maximum heart rate is.

A cardio workout routine is one of the best ways to meet your ideal heart rate. This can be as simple as a combination of walking and running, as well as similar exercises like hiking, cycling, jogging, or power walking. Look for a treadmill with a good speed and incline range, so you can adjust the exercise intensity as you go along. Some models have pre-programmed cardio routines that you can follow—be sure to try them out before buying.

Monitor your progress.

Even if you’re not on a strict routine, keeping tab on your progress helps you stay on track and better suit the workout to your needs. Start by setting your goals so you know which factors to look for. For example, if you want to lose weight, you can aim to lose one to two pounds a week and weigh yourself every few sessions. Or if you just want to get in shape, you can monitor other factors such as your heart rate or body mass index.

A trainer can help you create a treadmill workout plan to help you reach your goals. You don’t need a personal trainer to oversee every session, but it can come in handy when you’re starting out and aren’t sure how to go about it. You can also consult your doctor, who can give you a personalized program based on your particular needs. Once in a while, let them know how you’re doing so you’ll know if you need to make any changes.

Stay consistent.

Finally, there’s the tricky part: staying on track. A lot of people start out well, exercising every day for a week or two, then suddenly just lose their drive. Don’t let that happen—it’s one of the easiest ways to gain back all the weight you lost. Look for things that motivate you—simply keeping an eye on your goals can give you that boost you need to start and finish a session.

Ask around for tips on treadmill motivation that could work for you. Some people bring music along, others get treadmill programs that give progress reports and motivational audio. Or you can simply set up a TV in front of your treadmill and watch the news as you exercise. Different things work for different people, but as long as it keeps you on track, go ahead and try it out.

The mere thought of exercise can be daunting for those who are new to the field. If your most active days were way back in gym class, it’s normal to feel a bit apprehensive when faced with a 45-minute workout. But that shouldn’t stop you from trying; in fact, experience has proven that it’s only the first few sessions that prove hard. As you get used to physical exertion, it gets easier and easier—and your body even starts to crave it.

The first thing to remember is that you’re not just trying to lose weight or get in shape. These are valid goals all right, but they’re pretty short-term—chances are when you’ve reached your ideal weight, you’ll stop and gain it back. Think of it instead as a lifestyle change. Make exercise a part of your daily routine, just like eating or driving to work. That way, it’s easier to stay on track since there’s a fixed schedule associated with it.

Next, you need to invest in good gear. That doesn’t mean spending $5,000 on a fancy home gym; if you’re really strapped for cash, you can get away with just a pair of running shoes. If there aren’t any parks or walking trails close to your home, or if the weather isn’t ideal, get a home treadmill—it allows you to put in some cardio without having to go out. You don’t need a feature-laden model—as long as it works and is comfortable to use, it’ll do the job.

Make sure to supplement your exercise regime with a balanced diet. Diet and exercise always go together; if you cut down on food but stay inactive, you’re more likely to gain the weight back. Likewise, if you work out a lot but don’t eat right, you’ll have trouble keeping up the energy, and you’ll drop out of the program sooner than you expected. Snack lightly throughout the day rather than eating three big meals, so you can stay active in between workouts. Energy bars, fruits and vegetables, and whole wheat products all offer a good energy boost without piling on the calories.