Treadmills: Tips for using this versatile piece of exercise equipment

I used to think of treadmills as the walk (or run) of shame. They were only used on rainy or cold days when I was desperate to get in my workout. But I have since wised up. Approached the right way, they can offer in-depth, all-around workouts beyond the usual push-the-button-and-go. “The machines can target all the key muscle groups needed to improve lower body strength and endurance, such as quadriceps, calves, glutes, and hamstrings,” says Dr. Adam Tenforde with the Department of Physical Medicine and Rehabilitation at Harvard-affiliated Spaulding Rehabilitation Hospital. “Plus they offer various programmed workouts that vary the speed and incline, so you can focus on specific goals and needs, like cardiovascular health.” Treadmills are also ideal for people returning to exercise after an injury or surgery, since you can control the pace and intensity, and they are equipped with handrails for added support. Using treadmills safely and effectively Most treadmills monitor intensity with hand sensors that measure your heart rate, but that’s not always the most accurate approach, says Dr. Tenforde. A better way to gauge your effort is with the rate of perceived exertion. This involves ranking your sense of how hard you’re working on a 1-to-10 scale, with 1 being low and 10 being high. For example, 5 to 7 is a moderate-intensity level where you work hard, but can maintain a conversation and not overexert yourself. Finally, always do a five- to 10-minute warm-up and ...
Source: Harvard Health Blog - Category: Consumer Health News Authors: Tags: Exercise and Fitness Health Source Type: blogs