TREADMILL EXERCISES FOR BEGINNERS

Treadmills are a popular piece of exercise equipment. Whether you walk or jog, treadmills can be a fun way to exercise.

Do stretching exercises before getting on the treadmill. Stretching keeps your muscles from being overworked or injured. Stretching before your workout also prevents cramping in your muscles. Sit on the floor, bend your knees and put the bottoms of your feet together. Press your hands down on your knees while leaning forward a little. You’ll feel the stretch in your inner thighs. Hold this stretch for about 10 seconds and repeat.

For another stretching exercise, stand with your feet about two feet apart. Slightly bend your knees, then bend forward at your hips, placing your hands around your ankles. Hold this position for about 10 seconds and repeat. You’ll feel the stretch in your hamstring muscles.

Start out just walking on your treadmill – no jogging yet. Walk normally. Leave running for when you’re more experienced. Set the treadmill at the lowest speed, then as you walk, start to slowly increase speed. It is OK to use the handrails until you can walk without them.

During your first week continue walking at the slightly faster speed  even if you can walk faster. Walk for 30 minutes each day. The next week increase your speed gradually. Rest one day during the week.

After two weeks, start using your incline, start with the lowest, working up a percentage every five days or so. Continue walking 30 minutes each day. Keep a record of your treadmill sessions. This keeps you motivated and inspired. Remember to always stretch before working out and wear good walking or running shoes for your workout.

 

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