It’s done! You have just purchased a treadmill. Before using your new toy, several questions come to mind. The main one concerns the precautions to take when using this sports equipment. Discover in this article 4 of them. But first, let’s dive into the heart of the matter…
What should you do before using a treadmill?
As many fitness coaches will surely tell you, before using this Sportstech treadmill, you need to prepare in advance. This preparation involves warming up, as well as stretching (calves, hamstrings, quadriceps) and bending.
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For a first session, it is advisable to start with a simple walk (between 4 and 6 km/h) at a pace that suits you. This process will help you get more familiar with the treadmill. Then, you can gradually increase your speed. If you want to run, extend your stride forward on the treadmill. The speed of the machine should match your pace.
Precautions to take
Among the various precautions, 4 stand out for their importance. Here are the key points:
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First: set a good speed
First of all, avoid going straight into running mode. That said, you should progress gradually. Start warming up (at 1 to 2 km/h/min) before moving to a higher speed to reach your endurance pace. Before finishing, you should also stay on the treadmill for at least 2 minutes at a walking speed (around 4 to 5 km/h). This will help prevent dizziness.
Second: incline the treadmill
To feel closer to outdoor conditions, the incline of the treadmill should be set between 1 and 3% at most. Beyond this percentage, you can easily injure your Achilles tendon or calf. If your session consists only of endurance, avoid leaning towards your feet while running. It is advisable to look straight ahead. This posture helps prevent lower back pain and ensures you are not pulled backward by the treadmill.
Third: stay hydrated
Certainly, a well-air-conditioned gym is a great place to exercise, but it remains a confined space. As a result, due to a lack of air, your body temperature will rise quickly. The same goes for your heart rate. That said, you need to hydrate regularly.
Fourth: avoid silly accidents
They are called silly because they happen very quickly. Among these, we find sprains. Therefore, you should know in advance how to stop your machine in case of emergency. Also, be careful when starting and stopping. For this, hold the handrail firmly as it is specifically designed for that.
Moreover, be cautious when drinking water during your treadmill sessions. Avoid spilling water on the treadmill. Unlike a ground surface, the treadmill cannot handle water. So, if this happens, you risk slipping.