Getting more out of your time on the treadmill
Everyone has a different reason for using a treadmill. It could be weight loss, stress relief or just slushy streets. Maybe that’s why these exercise machines have become staples in health clubs as well as in the homes of many fitness enthusiasts.
“A treadmill is a great training tool for all seasons,” said Vicki Mitchell, University at Buffalo’s head coach of the men’s and women’s cross country team and women’s track and field. “As you get into the winter months you can have consistent, good safe workouts versus being outside on a slippery road in the dark.”
Not only that, treadmills allow walkers and runners to control their workouts, set their own pace, and climb a hill or two as they choose. But for all of their popularity, treadmills may also be misunderstood.
Take a look around your health club. Do you see people holding on to treadmill rails? They shouldn’t. Check out their stride — it’s probably too long. Reading while treading is not good, either. And that safety clip is there for good reason, though many exercisers do not use it.
“Treadmills are easy,” said Jennifer DiGuardi, a certified personal trainer with Momentum Wellness. “Anybody can use them, although most people like treadmills for fat-burning purposes, plus the track is padded so it is not as much pounding on your joints.”
No matter the reason or season, don’t let your treadmill become a run-of-the-mill exercise experience. Get to know your machine; it will make you exercise more efficiently.
The Screen
With a treadmill display, you can access information such as time, speed, distance covered, heart rate, pace, incline and the number of calories burned.
The display can be a huge motivator, especially if you’re looking to drop some weight. That’s why you plug in your weight and age when you start, to allow your treadmill to estimate spent calories in one hour of treading.
Don’t get confused by METs or WATTs or whatever your machine designates as the term that measures your metabolic output. Just remember the higher the number, the harder you are working.
Most treadmills offer a handful of base programs — 5K, cardio, cross training — that automatically set the track’s incline and speed. Manual programs, on the other hand, allow you to control both incline and speed. These programs are designed to shake up your workouts by varying the intensity and duration. Remember, your body gets bored, too. By challenging your muscles, you will progress in your training, weight loss or whatever fitness goal you may have.
Mind over matter
Not everyone likes treadmills. One of the reasons is the boredom factor, according to Mitchell.
"As a distance runner, I think treadmills are wonderful for training your mind," she said. "They allow you to focus internally, a critical element when training for a distance event. Now, I also think you should use an iPod or Walkman while on a treadmill and using key music to get you through workouts."
Research has shown that music can alter patterns of brain waves, energizing or soothing through sound. The faster the music, the more adrenaline is pumping. Music can also distract from the sweat dripping down your back, the burning of your muscles and the annoying person next to you talking on the phone.
"Remember you're doing treadmill for your health," said Bob Bateson of Body Blocks on Pearl Street. "If you want to be entertained, don't do the treadmill. Get your mind set at what you want to do and vary your work relationship on the treadmill."
Follow your heart
When using any type of cardio equipment — and that includes the treadmill — you want to know your heart rate. That is what makes a difference.
"A lot of people just go through the motions and keep a monotone steady pace," said Bateson. "Now that's better than sitting on the couch and doing nothing, but it won't jog your metabolism and it won't maximize your effort."
If you want to lose weight, the treadmill's cardio program may provide the most effective workout, automatically increasing and decreasing the resistance level according to your actual heart rate. By staggering intervals of aerobic and anaerobic exercise, your metabolism is not only jogged, but your body will continue to burn calories long after your workout is done, according to Bateson.
"What is the importance of interval training? We want to be able to stimulate your metabolism, the rate your body burns calories," explained Bateson. "That's why you're doing this: to increase your cardiovascular endurance, respiratory capacity and burn body fat. If we jog our heart rate at intervals, research shows we will get a higher output."
"Running is great, but we can take the treadmill to high elevation," Bateson added. "Higher resistance, lower speed … it's like walking up a hill. Ten minutes of that will burn more calories than 10 minutes at 6 mph. It's a higher output because you are involving your glute muscles."
Form
Oftentimes, people try to alter their running form on a treadmill — either lengthening or shortening their stride — because they are not comfortable, according to Mitchell.
"Avoid it by giving yourself an accommodation phase," Mitchell suggested. "Practice running at a slow speed just to get used to being on the treadmill, the width of it, the length of the belt. On treadmills, some people feel they have to be manually pushing the belt back with their feet. That's not really the case, the belt will go regardless with you just running on top of it."
When starting out, straddle the belt by placing one foot on either side as you turn on the machine. Step on the belt only after you determine that it's moving at the slow set-up speed. If you are new to the treadmill, it's OK to start off holding the rails because your comfort is key, but make sure the rail holding is temporary.
"Holding on can put a lot of strain on your shoulder and elbow joints," said Jessica Nyrop, assistant director for aerobics and spinning instruction at UB. "It also reduces your total caloric expenditure. "If you are swinging your arms properly … up to the midthoracic area … and not supporting your weight, it's pretty much a total body workout. You work your core because you need to stabilize yourself to maintain balance, and of course, your gluteals, quadriceps, hamstrings and especially your calf muscles."
You should be looking straight in front of you, keeping your head in line with your spine. Even reading can be dangerous. When you're turning and talking to people, you're more than likely to miss a step.
Safety first
There are two areas of error when it comes to treadmill use, according to Nyrop of UB:
1. "For home use, setup is critical," said Nyrop. "Make sure your treadmill is 3 feet away from walls. In case you do fall off, there should not be a wall in back. And use a surge protector in case of a power outage and you're running and it stops so you fall."
2. I don't see many people using the safety mechanism, a simple clip you attach to your clothes. It is attached to a magnet so if you fall, the magnet dislodges and stops the treadmill. Do not think you will never fall. Even a loose shoelace could cause a tumble."
