Treadmills are one of the most popular pieces of home fitness equipment and for a good reason. They offer a great workout, they’re easy to use, and they’re versatile. As a result, the global treadmill ergometer market size was valued at $2.62 billion in 2018 and is growing at a good rate.
But are treadmills bad for you? If you’re not using them correctly, you could be putting your health at risk. This blog post will discuss the right way to use treadmills to avoid injuries and health problems.
1. Start Slow
If you’re new to using treadmills, start slowly. For example, don’t try to run or jog for miles on your first day. Instead, start with a few minutes and work your way up gradually.
Suppose you start with a higher speed or intensity level. Then, you’re more likely to injure yourself or become too tired to finish your workout—additionally, warm-up before using the treadmill and cool down afterward.
Warming up gets your body to prepare for exercise by gradually increasing your heart rate and blood flow. Cooling down gives your body a chance to recover and helps prevent dizziness or lightheadedness.
Some experts recommend walking for two to three minutes at a moderate pace before running or jogging on the treadmill. Then, after your workout, walk for another two to three minutes at a moderate pace to help cool down your body.
2. Wear the Right Shoes
Wearing the wrong footwear can lead to injuries, so wearing the right shoes is important when using a treadmill. Shoes designed for running are best, but make sure your shoes have good traction and cushioning if you don’t have any.
The best shoes will have:
- Good traction to prevent slipping
- Cushioning to absorb impact
- Supportive features like arch support.
3. Use the Safety Features
Many treadmills have safety features like belts that stop automatically if you fall or step off abruptly. Make sure you know how to use these features properly in an emergency.
Some essential features include:
- An emergency stop button that you can press if you need to stop the belt immediately.
- A low-speed setting that will help you gradually get used to walking or running on the treadmill before increasing your speed.
- A ‘stop if lifted’ feature pauses the treadmill if the handrails are lifted. It is a safety part to prevent you from being pulled under the belt if you trip
These features can help you avoid injuries and health issues while using treadmills. Make sure to familiarize yourself with the safety features of any treadmill before using it.
4. Stay Hydrated
Consume plenty of water or fluids before, during, and after your treadmill workout to stay hydrated and avoid dehydration symptoms like thirst, fatigue, headaches, and dizziness.
If you feel pain or discomfort during or after your workout, take a break or stop using the treadmill until healed completely. Continuing to use a treadmill when you’re injured can worsen the injury. But are treadmills bad for you? They can be beneficial if used correctly and with caution.
Now that you know the right way to use a treadmill, follow these tips to avoid health issues and injuries. And most importantly, enjoy your workout.