Treadmills
Treadmills
are used for stationary walking or
running and come in either motorized
of self-powered models.
- Treadmills
have been shown to burn
the most calories when compared
to other machines at similar
intensities.
- They
are very versatile. You
can go fast or slow, flat
or incline and sometimes
decline.
- Treadmills
also keep you at the same
pace. This is useful for
trainers who have a tendency
to slow down as they tire.
A motorized treadmill will
keep you honest!
- Most
have some sort of electronic
monitoring readout on the
front as well as preprogrammed
routines (e.g. interval
training, hills, fat loss,
etc.). These are useful
for watching time and intensity
as well as for varying your
workouts.
- All
in all, the treadmill is
an excellent machine to
do cardio work on.
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The
Problem With the Treadmill
The
motorized treadmill does have a biomechanical
problem to it, though, that is not
immediately obvious.
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- Since
the tread goes backwards by
itself, there is no forward-pushing
force needed from the muscles,
unlike ground walking where
if you don't push forward,
you don't go anywhere.
- Much
of the work done on a treadmill
is done when you bring your
leg forward. This can overwork
your hip flexors and underwork
your glutes.
- Many
runners find that if they
train too much on a treadmill,
their hip flexors become very
tight and can cramp up on
long runs on regular ground.
Their hip flexors may also
become very strong and well
developed at the expense of
their quads of glutes.
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There
are several ways you can remedy this
problem.
- Consciously
push back against the track as
you walk or run, as though constantly
trying to accelerate. Do not just
passively allow the track to bring
your leg backwards - push yourself
forward. This alleviates the problem
and has the added bonus of burning
more calories by using more muscle
mass.
- Avoid
exercises that overstress the
hip flexors. As well, sitting
all day can aggravate tight hip
flexors by putting them in a shortened
position all day.
- Be
sure to stretch your hip flexors
after every treadmill session.
Buying A Treadmill
There
are a number of things you should
look for when you are buying a treadmill.
-
Look
for high continuous horsepower
not peak horsepower. This will
maximize long-term use.
-
You
should look for a treadmill with
some give in the deck to cushion
your body when you run. This will
reduce the impact on your body.
-
Another
good feature to have is a reversible
deck (the actual tread of the
treadmill where you walk or run
on). This will save money as once
one side wears out, you can just
change the side.
-
An
emergency stop button is also
a very good feature. Some treadmills
have clips that you attach to
yourself that trigger an emergency
stop if they get tugged too far
(e.g. when you are slipping off
the back or if you fall).
-
If
you wish to buy a foldable unit,
be aware that they sacrifice stability
for this feature.
Treadmill
Safety Guidelines
- Stand
on the sides, not the belt
when you start the machine.
- Gauge
the speed before stepping
on.
- Hold
the handrails when you first
get on.
- Take
a few moments to get used
to the treadmill feel.
- Always
look forward, never behind
or to the sides. This throws
your balance off. Hold the
rail if you must talk.
- If
you lose your balance, grab
the rails and step off to
the side.
- Change
your speed gradually.
- When
you hit the “Stop” button,
keep walking until it actually
stops. There is a few seconds
lag time.
- Try
to stay in the center of the
belt.
- Make
sure your shoelaces are tied.
- Don’t
lean on the rails. Use them
for balance only.
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