Tread On Me

Are you intimidated by your treadmill? Relax - using a treadmill is as easy as flipping a switch, once you understand the machine you are walking on.

1. Water Bottle Holder. More than a convenience - water is a necessity to keep you hydrated and cool during a workout. Drink one glass for every 15 minutes of exercise. 



2. Pulse Monitor. Shoot for a target heart rate of 50 to 60 percent to ensure you're working out enough to do some good without doing harm. Determine your heart rate by subtracting your age from 220, then multiplying by 0.50 or 0.60.



3. Timer. Start with a 10- to 15-minute program; as your endurance builds, increase the time in 10-minute increments. You know it's time for an increase when your original program feels too easy. 



4. Speed. Speeds range from zero to 10 miles per hour. To find your speed, take the talk test. If you can't carry on a conversation and walk, you're overdoing it.



5. Incline. Climbing a hill gives extra push to your hamstrings, whereas descending a hill adds oomph to your quadriceps. If you're trying to build strength and muscles, use the treadmill's incline feature to add "hills" to your walk. Inclines can be as high as 25 percent, but it's best to stay under 10 percent; beginners can try an incline of one to two percent, at a slower pace.



6. Pre-Set Programs. Most machines come with a selection of programs from warm-ups to low-intensity and high-intensity workouts. After warming-up and stretching, choose a program based on time or difficulty. Just starting? Begin with a flat, 10-minute walk. As you become more comfortable, adjust the speed or incline.
   
   
   

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Just-Right Walking Plan | Before You Start | Tread on Me | Is Your Town Making You Fat? | Cool and Stretch | Top Walking Questions | 6 Reasons to Stick with Walking | Which Shoe for You? | Shoe Shopping Tips | Tie 'Em Right | Walk Better with Great Gear