Healthguider’s Top Fitness
Treadmills – Good Use
Not only is it important to choose a good quality treadmill,
it is essential that you use it carefully and effectively
to minimise the risk of injury.
- Always start slowly – warm up at a speed of no
more than 3 miles per hour for at least 10 minutes.
- To ensure you are within the correct target heart rate
range for your level of fitness check your pulse at regular
3-minute intervals.
- Commence any new treadmill fitness programme at 0%
incline and increase gradually by 5% at 10-day intervals.
A 5% increase is equivalent to increasing your speed by
0.5 miles per hour.
- Always cool down at the end of your session –
reduce the speed to a walking pace and the incline.
- After stepping down from the treadmill stretch your
major muscle groups carefully and unwind.
© Healthguider 2004
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