The treadmill is one of the most popular pieces of exercise equipment, suitable for use at home or at the gym. Not only does it help burn calories, it also increases stamina, strengthens the heart, and even supports weight loss.
With the right technique, a treadmill can be a practical, flexible, and enjoyable exercise option, especially for beginners who want to start a healthy lifestyle in a safe and measured way.
Also read: Electric Treadmill vs. Manual Treadmill: Which One is Best for You?
Understanding the Functions and Benefits of a Treadmill
A treadmill isn't just a tool for running in place, but rather a comprehensive cardio device that offers numerous health benefits. With adjustable speed and incline, the treadmill can be tailored to suit both beginners and experienced exercisers. This workout supports heart health, improves endurance, and even aids in gradual weight loss.
Each type of treadmill exercise has a different purpose. A leisurely walk is suitable for beginners or recovery, a brisk walk helps improve basic fitness, jogging effectively builds stamina, and interval training accelerates calorie burn. By understanding these functions, users can adjust their goals, such as losing weight, improving their respiratory system, or maintaining daily fitness.
Additionally, treadmills help strengthen leg muscles, support metabolism, and maintain joint health. Modern features like distance, calorie, and heart rate counters also make it easy for users to evaluate their progress. This helps maintain motivation even if weight loss results aren't immediately visible.
With regular exercise, a treadmill can be a long-term health investment. The benefits are not only physical but also mental, as regular exercise helps reduce stress and improves sleep quality.
Also read: The Function of a Treadmill for Fitness: Extraordinary Benefits for Your Body
How to Use a Treadmill Correctly
For beginners, understanding how to use a treadmill is the first step to a safer and more effective workout. Here's an easy-to-follow guide to using a treadmill:
1. Turn on and adjust the speed
Start by turning on the treadmill and selecting a low speed to allow your body to adjust to the machine's movements. Beginners are advised to start at a leisurely pace of 2–3 km/h to develop a steady pace and develop a rhythm.
Once you're comfortable, you can gradually increase your speed according to your body's capabilities. Avoid going at a high speed right away, as this can lead to muscle cramps, loss of balance, and even injury if your body isn't ready.
2. Treadmill Walking Technique
Beginners should maintain proper posture when walking on a treadmill. Stand up straight with your shoulders relaxed, and look forward, not down, to maintain proper spine alignment. Swing your arms naturally to maintain a rhythm and help burn more calories .
Avoid holding onto the handles for too long, as this actually reduces fat-burning effectiveness and can under-train core muscles. The handles should only be used to adjust speed or maintain balance at the beginning.
3. Treadmill Running Technique
To properly run on a treadmill, start with a light jog before moving up to a faster pace. Your footwork should be gentle, and you shouldn't press down too hard, as this can put excessive stress on your knees and ankles.
Maintain a regular breathing rhythm, such as inhaling through your nose and exhaling slowly through your mouth, to ensure your body receives sufficient oxygen during your run. Shoe selection is also crucial; it's recommended to wear running shoes with cushioning to protect your joints and reduce the risk of post-workout soreness.
4. Adjust the Inclination (Tilt)
The treadmill's incline feature mimics uphill conditions, making the workout more challenging and reminiscent of outdoor running. Beginners can try a 1–2% incline to start, as this is enough to increase the intensity of the workout without quickly tiring out the muscles.
Inclination helps work the calf, thigh, and glute muscles , while also increasing calorie burn faster than running on a flat surface. However, don't immediately increase the incline, as this can lead to muscle strain, excessive fatigue, or even injury. Increase your running gradually to give your body time to adapt.
Common Mistakes When Using a Treadmill and How to Avoid Them
Despite its apparent simplicity, treadmills are often misused by beginners. These small mistakes can reduce the effectiveness of your workout and even increase the risk of injury.
Some common mistakes include:
- Not warming up : Stiff muscles make the body more susceptible to injury. The solution is to warm up for 5–10 minutes before getting on the treadmill.
- Looking down or looking down : This disrupts posture and balance. Make sure to always look forward.
- Holding on to the handles for too long : The handles are only used when adjusting settings. When walking or running, it's best to let go of your hands for a more natural movement.
- Setting the speed too high from the start : Start slowly, then increase gradually according to your body's ability.
- Not wearing the right shoes : Running shoes with good cushioning are essential to protect the joints.
- Skipping the cool-down : Ending your workout abruptly can cause dizziness or muscle stiffness. Cool down with a 5-minute walk.
By avoiding these mistakes, treadmill workouts will be safer, more effective, and more enjoyable. Beginners will also progress more quickly and avoid the risk of long-term injury.
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Treadmills are a practical exercise option that effectively supports fitness programs, from burning calories and building stamina to maintaining heart health. With regular exercise, correct posture, and appropriate speed and incline settings, treadmills support weight loss while increasing endurance. Consistent training and proper technique will yield maximum results, maintain motivation, and reduce the risk of injury.
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