Check with your fitness coach and a medical doctor before you begin any new exercise. It's essential to know the safety features and dos and don'ts of treadmills to effectively lose weight as well as remain injury-free at the same time. (All Pics: Freepik, Pexels)
Getting on a treadmill while the belt is moving at full speed is one example of ignoring treadmill safety rules that can leave you injured. Get on a treadmill, with one foot on each side, and start at a slow speed, before increasing speed gradually.
This might make you feel physically stable, but remember this is not a natural way to walk or run. Check with experts if you are finding it difficult to leave the handrails.
Load-bearing exercises such as jogging and running, even walking fast on a treadmill, require the wearing of a good pair of shoes to avoid stress and injuries.
If you look down at the moving belt, it can make you feel dizzy and imbalanced. Instead, look ahead, as you would while walking or running outdoors.
Skipping over your warm-up and cool-down is bad news. Warmup prepares the body for the intense exercise that will follow and help avoid injuries. Similarly, cooling down eases you out of your workout.
How to turn the treadmill on and how to turn it off, the incline offered, how to adjust speed, how and when to pull the emergency chord - you should be aware of your treadmill's features.
A good walking posture and form are essential and you should only walk or run at a speed which allows that. If your posture is getting compromised, it's time to slow down.
So what to do with your arms that are free (because you shouldn't be holding on to the rails)? A proper arm motion, that coordinates with your leg motion, will help you burn added calories.
Posture is important when you are working out on a treadmill. Make sure you are not leaning forward and you are walking straight, without hunching your shoulders.
Do not hold your breath and try to find a rhythm that complements our running or walking intensity.