Fitness Articles

Getting on the Treadmill

5 Tips for Beginners

502SHARES
A treadmill can seem scary to the beginner. They're big and bulky, make a lot of noise and have tons of buttons and moving parts. But I'm about to let you in on a secret: They're really not that scary. In fact, with just a few hints, the treadmill will become your new best (and healthiest) friend!

Walking is one of the easiest, fastest and safest ways to get your recommended daily amount of exercise. And although walking around the block is a no-frills way to get your steps in, what do you do when it's dark, rainy, or too hot or too cold to spend more than just a few minutes outside? That's where the treadmill comes in. The treadmill, either one that you've purchased for your home or one that you hop on at the gym, is the perfect piece of workout equipment. It's ready whenever you are, no matter what the weather (as long as you have electricity, that is).

Take the Right Step Forward
Although each treadmill is a little different, all treadmills have two basic buttons: the "start" button and the "stop" button. The start button is usually large and green, and the stop button is usually large and red. Just like a traffic light, green means go and red means stop. To get started on the treadmill, stand directly on the belt. For safety, almost all treadmills are equipped with an automatic stop-button function. Find this safety mechanism—it's usually a clip or pin—and attach it to the band of your workout shorts or pants. Make sure the other end is attached to the treadmill (it's usually a magnet). This way, if you happen to trip or fall, you'll automatically pull the safety cord, stopping the treadmill in its tracks. It's probably rare that this safety mechanism needs to be used, but it's good protection nonetheless!

Next, look for the green start button and be ready to move those legs. As soon as you hit the start button, some treadmills will start moving (usually slowly). Others (typically the most expensive, commercial ones) will ask you for some information first. Using a number pad (if available) or up and down arrows, enter the information that the treadmill is asking for. Most treadmills want your age, weight, height and gender, which is a good thing; the more information it asks for, the more accurate the calories-burned estimate will be. Some treadmills may also ask you if you have a time goal (this means how many minutes you'd like to work out) or if you'd like to follow one of its programs or use the manual option. For beginners, the manual option is a good choice so that you can play around with the speed and incline as needed.

Once you've entered your information, you'll probably need to hit enter or the start button again if your treadmill isn't moving yet. Once you do that, expect the belt to start moving and walk naturally with it—just like you would if you were walking outside. Start slowly, but play around with increasing the speed (do this slowly so as to not push yourself too hard too quickly) and the incline. One of the best benefits of a treadmill is that you can monitor and adjust your pace precisely during walks and/or runs as you want. You can also replicate hills by bumping up the incline button, which is a fabulous way to build muscle, target your glutes, and burn more calories.

If at any point you need to pause your workout or take a break, hit the stop button. The treadmill will slowly decrease its speed and come to a stop. Most treadmills will give you the option of restarting your current workout by hitting the green button again to start. If you've completed your workout, simply hit the red stop button again. Then you're done! And if you chose a timed workout, then at the end of your allotted time, expect the treadmill to slow down to a slower speed. Most new treadmills, especially the ones at health clubs, will have a built in two- to five-minute cool down. Talk about easy!

A note about handles: while the handles can aid in balance, leaning too much of your weight into the handles of the machine will decrease your workout intensity and burn far fewer calories. Try to use the handles only temporarily, such as when you first hop on the treadmill and find your footing, or if you have to pause the treadmill. Some handlebars and consoles have heart-rate-monitoring sensors embedded in them to measure your workout intensity. These are generally less accurate than conventional heart rate monitors with chest straps, but can help you quickly check your heart rate from time to time. It is not necessary to hold onto these monitors during your entire workout; instead, grab them occasionally for a heart rate check to ensure you're working at the proper intensity, then resume walking or running while pumping your arms at your sides.
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502SHARES

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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • TROBERTS73
    Great and pretty much informative article must say. Well to achieve a healthy and fit body buying a few of fitness equipments to set up a gym of your own would surely help you earn a few sounds healthy body system.
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  • I love the treadmill but I really love outside better. Love to walk smelling the air outside. - 1/3/2014 1:32:24 PM
  • Would love to have my own treadmill - but just do not have the room. But, I do have a club membership - so that is my favorite when there!!
    barb - 10/6/2013 10:22:17 AM
  • I absolutely love my treadmill! I am so glad I bought one for myself! - 7/9/2013 12:47:57 PM
  • When I have music, I walk farther on the treadmill. The only thing I don't like about the treadmill is that it takes up a lot of room, 24-7! - 7/9/2013 4:13:18 AM
  • MEM123
    I joined Sparkpeople a while back but life got in the way and I quit walking on the treadmill and quit writing everything down, etc. Well, tonight I read a few articles and decided that if I let life get in my way again I may not live so long! Beginning tomorrow I'm back on the treadmill, reding articles and recommitting to SPARKPEOPLE because it ROCKS!! - 3/15/2013 8:38:46 PM
  • REDGALE
    The treadmill is great to have where weather extremes make outdoor exercise unreliable. I'm headed for mine right now, as I watch the snow sift down outside. - 3/7/2013 10:40:17 AM
  • I have a treadmill in my basement. I have not used it for manay months, maybe a year. but tonight I WILL walk on if for at leat 15 minutes. will report back after I do it tomight - 2/12/2013 5:43:17 PM
  • I have had a treadmill for a long time. Used to use it all the time but haven't much lately preferring to do cardio DVDs. Guess I need to add some more walking to my routine! - 2/3/2013 4:00:37 PM
  • I need to start using my treadmill again. - 2/2/2013 6:50:59 AM
  • I HAVE A TREADMILL IN MY LIVING ROOM AND HAVE DIABETES AND VERY SELDOM DO I EVER USE IT. IT HAS BEEN LIKE A PIECE OF FURNITURE. MY WORKOUT SHOES ARE LAYING ON IT TOO. OMG. I AM INSPIRED TO GET ON IT. I WANT TO FIGHT DIABETES WITH SERIOUS EXERCISE AND A NUTRITOUS DIET AS I DO NOT WANT TO HAVE TO USE INSULIN AS MY LATE MOTHER DID. I AM A RETIRED 65 YEAR OLD AND I LOVE SPARKPEOPLE. - 9/10/2012 9:14:15 PM
  • Love the Treadmill! - 7/11/2012 12:24:40 PM
  • I love the treadmill. I actually bought an elliptical and dont use it ...I usally wind up going to the gym and using the treadmill.. It's a great way to shed pounds quickly. I go about 3 times a week. I started last year. I went from 270 down to 209... not bad
    -RK - 5/30/2012 1:56:17 PM
  • i didn't know you weren't supposed to hold onto the handrails when walking on the treadmill... i always hold onto them. not sure if i can do it without... guess we'll have to see. i only use the treadmill anyway when it rains or is very cold outside... i prefer going out to the park and walking the 1.5 mile path around the lake. - 4/24/2012 6:30:33 AM
  • This is a very timely article for me since just yesterday I walked around the treadmills at the gym but felt too intimidated to get on. I didn't know how or where to start! Now I do - thanks! - 11/17/2011 12:43:20 PM
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