Don't let the cool weather interrupt your pace-just move indoors. Master the treadmill with our expert skills, and then hone your skills with our unique and creative exercise.
You should always set the treadmill slope to 1 to 2. This is equivalent to walking on a flat sidewalk. If you set it to zero, it will be easier than walking outside, because the treadmill belt moves below you, so you don't have to push away and push yourself forward.
When you only wear them indoors, it's easy to forget how old your shoes are because they are kept clean and always look new. If you walk four to five times a week for 30 minutes to an hour at a time, you need to change your shoes every four to six months.
Even if you enter your age, sex, and weight on the treadmill, you can only roughly estimate the calories you burn from the reading, and older models may not require enough information to give a good estimate. Instead, use this number as a benchmark for your progress and try to improve it every week.
Watching TV as a distraction? Make sure your treadmill is directly in front of the screen: an unbalanced posture can make your neck stiff, or because your body tends to follow your eyes and throw you out of balance. TV is a great natural timer; by using ads (20 minutes per hour! To increase intensity or break fast-paced walking for a group of biceps curls, abdominal sit-ups and push-ups.
If you are a treadmill addict, you may want to buy one to go home. We recommend looking for a welded steel frame with at least two horsepower (so it can match your fastest speed and pull your weight); a walking surface at least 51 cm wide and 140 cm long to prevent you from shortening your stride or tripping; and a machine over 240 pounds. You need a heavier treadmill because it feels strong when you walk on it. In the store, test a few with walking shoes and try all the features, including slope and speed. Find a machine that feels comfortable walking and running, and avoid noisy machines. Finally, ask about the warranty-five years is standard.
Don't forget to walk at an easy pace for three to five minutes (2.5 to 3.5 mph) before each exercise. Then do the same thing, and then stretch your thighs and calves.
| Endurance booster | Cardio challenge | Muscle maker |
| The workout: With the incline set to two, walk for 20 to 30 minutes at a brisk pace (3.5 to 4.5 mph, depending on your fitness level). | The workout: Set the incline to two. For three minutes, walk at 3.5 to 4.5mph, then increase the speed by 0.5 mph or the incline by one to two levels for two minutes. | The workout: Set your incline to two. Walk at 3.5 to 4.5 mph for five minutes, then increase the incline by one level every two to three minutes for 15 more minutes. |
| Perfect your form: Bend your arms and pump them at waist height. Make sure to take small to medium sized steps. And focus on lifting your chest, while pulling your navel up and in. | Perfect your form: You should be at or near your peak ability, breathing very hard. Repeat three or four more times. To push yourself further, finish by running up and down a staircase. | End with lunges: Slow down to 1.5 or 2 mph, and remove the incline. Holding the front rail, lunge forward, alternating legs, for 30 to 60 seconds. |
| The payoff: You’ll strengthen your core and walk faster and farther. And you’ll have better posture every day. | The payoff: Intervals burn calories faster and will make you fitter in less time. | The payoff: Incline walking and lunges work your muscles, including your glutes, quadriceps, hamstrings and calves. |
If you have any doubts or need assistance in commercial treadmill, please contact us for guidance.
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