Walk This Way to Treadmill Success
Ways way to make your treadmill workout really work.
By Jodi Helmer
Fall weather can bring rainy days and cooler temperatures, making you dread the thought of donning your raincoat to go for a walk. But rainy weather’s no reason to cut your steps short. Instead of turning into a couch potato until the first sign of spring, try the treadmill.
“Just like walking outside, using the treadmill provides an excellent workout because it increases cardiovascular endurance and improves blood flow which, in turn, boosts circulation and decreases pain,” explains Theresa Lawrence Ford, MD, rheumatologist with the North Georgia Rheumatology Group in Atlanta. “It also helps you maintain a proper weight, which eases pain on your joints.”
To make the most of a treadmill workout, follow these tips:
1. Be prepared. Know how to work the treadmill controls before you step on. Become familiar with the start/stop buttons and never step on or off of the treadmill while it is running.
2. Put on a good pair of shoes. Always wear closed-toe, supportive walking shoes.
3. Do a gentle stretch. Dr. Ford suggests follow the same routine you do before walking outside. (Read more stretching tips.)
4. Warm up and cool down. Start on a slow setting for three to five minutes and move up to a moderate pace by slowly increasing the machine’s speed. When you’re ready to cool down, reduce the speed again and walk at a slower pace for a few minutes before you ease on off.
5. Let go. Don’t hold on to the side rails or pull yourself forward by grabbing the front bar. “Poor posture, like gripping the rails to keep up with the speed of the treadmill, can cause injuries,” says Lawrence Ford. Instead, reduce speed and walk naturally, just as you do when you walk outside.
6. Turn up the tunes. Listening to music while walking on the treadmill can improve focus, relieve stress and boost motivation. Download songs like “Walking on Sunshine” and “I Run for Life” and watch your mood improve with your fitness level.
7. Try interval training. Speeding up for a few minutes, then slowing down to your normal pace, boosts your metabolism. But don’t try it if you’ve just started your walking program. “Interval training is not for beginners,” Dr. Lawrence Ford says. “But it can help experienced walkers burn fat more quickly.”
For more ways to improve your walking workouts, read:
5 Strategies for Walking Success
Stretches Before and After You Walk
12 Week Walking Plan
