HOW TO USE THE TREADMILL

Do you have doubts about how to use the treadmill? You bought a treadmill to start exercising at home and you don't really know how to get the most out of it. A treadmill is one of the best gym machines for resistance training, especially for those days when you don't feel like going outside because of the weather.

There are treadmills of all kinds and adapted to all levels. That's why we recommend, before using one for the first time, that you set some goals for your training.

The first session will be for adaptation, especially if it is the first time you have done it on a treadmill and you have always run outdoors. Also if you have led a sedentary life and want to start leading a more active life and be in shape.

After the first adaptation sessions on the home treadmill, you should think about what your objective or goal is. In this way, you can design a more specific training that suits your needs and purposes.

The success of treadmills is indisputable, the reasons range from weight loss, improvement of cardiovascular capacity or definition of the silhouette.

If you are convinced to start exercising on a treadmill for home, we tell you how you can use it so that the results are adequate.

TIPS BEFORE TRAINING ON THE TREADMILL

It is very important to follow some tips to start training on the electric treadmill and to do it correctly, effectively and to maintain good physical health. Here are some of our recommendations to keep in mind:

-           Perform stretching. A previous warm-up is essential before doing any physical exercise. Do you remember your physical education teacher insisting on this? You can avoid an injury or unnecessary overload with this simple action.

-           Know the control console of the treadmill. It seems silly, but it is very important to know each button and all the controls that the semi-professional treadmill for home has. This must be done before climbing on it. Especially, you should know which is the start, stop, speed and emergency button.

-          Read the instruction manual. In it you will have everything you need to technically know your treadmill. Take a look at it before getting on it for the first time to resolve any doubts you may have.

-           Good hydration. This is essential before and after training, but also during it. For this reason, we always recommend having a bottle of water on hand to be able to drink during the race.

-           Apply a good technique. If you want to practice sports safely on treadmills at home, you must adopt a good posture. The same as you would have on the street: back straight or slightly leaning forward and looking straight ahead.

-           Accessories in a place where they do not get in the way. Pay attention to where you place the towel and some other element that you need during our race. They must be in an area where they do not hinder your training and it is important to do it before getting on the treadmill.

HOW TO USE THE TREADMILL FOR THE FIRST TIME

Once you are familiar with the machine and have observed the LCD screen that the treadmill has integrated and read all the information that is of interest to you, you will be ready to start training.

Next, we are going to give you some simple  tips  on how to use the treadmill for the first time, although it will also be useful if you already know how to train on this device:

Adjust the treadmill

Get on the treadmill and check that you are comfortable and feel safe. Before starting to run, check that everything is correct and if you have to make any adjustments.

Slow start

We advise you to start little by little, with a slow pace at first and gradually increase your speed. In this way, you will be able to get on the treadmill comfortably since its speed is slow.

Speed up

The first time you can start with 3km/h and then go up to 5 or 8km/h, once you get the rhythm and confidence. The idea is that you adapt your steps to the treadmill and, in later training sessions, adapt the speed with different gears.

Take a proper posture

We know that the first time it is difficult to adapt to running on the treadmill. Therefore, once you feel safe and stable on it, it is important to acquire a proper posture as if you were running outdoors.

Variations in training

You can add and vary training with the different training programs offered by ATAA Sports tapes, and thus achieve your goals.

Keep your eyes forward

This is one of our most important tips for the first time. This way you will avoid getting dizzy, taking an incorrect posture or getting confused.

End up slowing down

Finish the training session as you started it. Lower the speed little by little so that when you get off the machine the sensation is not so abrupt.

Go down gently and firmly

It is possible that the first time you feel a little dizzy when you get off the treadmill. The sensation can be like getting out of a vehicle and seeming to still be moving. For this reason, we recommend that you remain on solid ground for a few minutes and then walk slowly until this swaying sensation disappears.

TABLE OF EXERCISES FOR BEGINNERS ON THE TREADMILL

You can use different routine exercises for your home treadmill. For an extra effort you could use wrist and ankle weights to strengthen the muscles. Although we advise to leave this once you control the machine and you are more fit.

In this table of exercises we put some workouts that you can follow if you are going to start with the treadmill. You can also follow it if you already have experience with it. To train!

Now that you know how to use the treadmill correctly, you can start your training without fear, what are you waiting for? Buy one of our ATAA Sports treadmills or treadmills, install it at home and… run!