How to Workout on a Treadmill

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How to Workout on a Treadmill

Treadmill workouts allow users to sweat and lose calories. These workouts can also improve a person's blood flow, cardiovascular health, and mental health. During the winter months especially, work out schedules may begin to fade for those who are accustomed to warm nature walks and other summer activities outdoors. Snow, wind, rain, or shine; treadmill workouts are an efficient addition to your home gym. No matter what type of treadmill you have, you must learn how to work out on it properly. A variety of treadmills can be purchased from eBay.

The History of Treadmills

Treadmills were not originally designed for exercising. They were first designed so that animals could be used to do jobs such as churning butter, spinning wheels, and activating water pumps. One example of the treadmill being used in the 1920's is the use in a factory for the Ford Motor Company. The factory was able to save money with an assembly line that utilized conveyer belts. This made prices more affordable for common people. In years past, treadmills were also used as a health machine that could monitor a person's heart during stress tests. The mechanical engineer who developed the treadmill had read a book in 1968 by a Dr. Kenneth H. Cooper who noted that a person who could run for eight minutes a day for four to five times a week would be in much better physical condition.

Treadmills Today

Nowadays people use treadmills for far more than just eight minutes a day. You should keep this in mind when you are considering how to work out on a treadmill. If you plan on using your treadmill for more than 3 to 4 times a week to cover several miles, you may want to spend a little extra for a higher quality of treadmill. Treadmills can be very reasonably priced. While self-powered treadmills are usually an effective way to get a good work out, most people have an electric motor treadmill today. Once you have your treadmill at home, your first step to a successful work out is to read the instruction manual. If you bought the machine second hand, then there are various manuals online that you can refer to for safety instructions. You would simply need to search for your treadmill's make and model. Wide selections of treadmill models are available on eBay.

The Pros and Cons of Using a Treadmill

Treadmills offer diminutive variances when it comes to running surfaces. Users can enjoy learning to make jumps and cross over ditches or streams with a small leap. Some feel that these obstacles are a nice addition because they will make you into a stronger runner, while others still prefer real outdoor surfaces. Here are a few of the most prominent pros and cons to keep in mind so that you can purchase a treadmill that will fit your workout needs.

Pros

Cons

Treadmill users can enjoy being able to continue their workout indoors during the winter months and the rain.

Some consider the cost of a treadmill to be a deterrent. However, at online marketplaces like eBay, treadmills can be found at a very reasonable price.

The settings and features on certain models have LCD televisions built right into the treadmill. You can watch your favourite programs on television and improve your body at the same time.

Some may feel that treadmills are not fulfilling because they prefer being outside in order to enjoy nature as they exercise. However, some models offer LCD screens with outdoor scenes for nature lovers.

Safety and Exercising

When buyers come to online at sites like eBay to purchase treadmill, their focus is usually on promoting a healthier lifestyle. Exercising rids the body of toxins and helps you remove waste by sweating. It is always good to replenish these fluids with more water coming in. Always remember to replace your body's fluids. When you are ready to work out on the treadmill, remember to wear comfortable clothing. Wearing sweats or work out pants; sneakers; and a t-shirt or work out shirt is acceptable. Although flip-flops and sandals are comfortable, these are dangerous for a treadmill workout. Wearing sneakers or tennis shoes can help you to stabilize your foot and support your entire body.

Warm up exercises can help you get loosened up by increasing your flexibility. When you have stiff muscles you are more likely to trip up in mid stride. Some effective warm ups can include: quadriceps standing, side lunges, calf correct foot position, the tree pose, normal stretches, leg overs, upward stretches, spine curves, and more. Warm up for a quarter of the amount of time that you will be on the treadmill.

Setting a goal will help you to increase your stamina. Staying at the same pace will help you to maintain, but increasing will help you to become faster, and grow muscle endurance. However, make sure your goals are reasonable. It's best to go slow at first at short distances so that you do not injure yourself. When you are finished with your goal for the day, cool down. Make sure your cool down is for the same amount of time as your warm up. When you are ready to begin the final stretches of your cool down, hold onto the handrails to steady yourself when stepping onto the floor for balance. If your heart rate is still high, cool down until it is stabilized. If you ran on the treadmill, start your cool down safely by walking. Finish things up by doing some final stretches. It is always good to bring your heart back down to its natural heart rate when it has been raised significantly.

Toning Workout

One of the primary reasons individuals purchase a treadmill is to tone up and lose weight. Studies show that walking six to nine miles each week will help you keep your neurotransmitters firing longer. Using intervals of high speeds and low speeds will also help you to tone and lose weight. Try warming up with stretches, then workout with a moderate walk for three to five minutes at a time and a one minute brisk walk. Every four weeks increase your intervals by adding one minute to the fast pace.

Steps for a Total Body Workout

The following workout will boost your cardiovascular health and your strength training. You will need 3-5 pound weights nearby.

1. Warm up for 5 minutes with a light jog on the treadmill.

2. Hop off the treadmill and do 15 pushups.

3. Get back on the treadmill for a one minute run. Be sure to move your speed up by at least 1 mph. You will need to repeat this 3 times.

4. Hop off the treadmill and hold a plank for 1 minute. Afterwards, do 20 bicycle crunches.

5. Repeat the run for 1 minute with a 30 second sprint (3 times).

6. Do 15 triceps dips on a chair or a bench. Afterwards, do 20 squats.

7. Cool down from this routine with a 5 minute jog.

Cardiovascular Regimen

A treadmill can help you to have a healthy heart, and it can help you to reach your health oriented goals. A good way to start out on a cardiovascular fitness regimen is to work out for the first four weeks for twenty minutes a day with a walking pace of 4-8 mph, depending on your comfort level. Always warm up and cool down. For the next five weeks on the treadmill, add ten minutes to your walking time. It is advisable to add ten minutes every five weeks until you reach sixty minutes. To keep up with the change you can always increase your speed and change the incline position.

Conclusion

Treadmills can be a great workout alternative to jogging outdoors in the winter months. A treadmill workout program can be useful with any age group at any activity level. It is an excellent tool for weight loss and burning calories. It can help you stay toned and healthy. Regular exercise will increase your blood circulation and reduce weight. When you shop for a treadmill on eBay you will be able to choose from a wide selection of machines that can help you keep your heart healthy.

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