Know your treadmill

The treadmill is ranked number one in popularity among cardiovascular exercise equipments ��� at home and in the gym. Here���s why:
Convenience- You don���t have to depend on outside weather conditions to plan you walk or run.
Simplicity- It is simple to use.
Entertainment- You can watch TV or listen to music while exercising.
Fewer excuses- You can���t use excuses such as bad weather to dodge your commitment.
Benefits
It is terrific for burning calories.
It improves balance and coordination.
It lowers the risk of heart disease and increases bone density.
Did you know?
Just five 30-minute walking sessions of approximately 2 miles each week can reduce the risk of heart attack by more than 25-per cent.
Know your treadmill
Consider these 5-factors to get the best results from your exercise session and to make your treadmill workout safe and effective.
Know your treadmill features
Take a few minutes to understand the features so that you can get the most out of your workout.
Use your arms
Avoid holding onto the handrails as they won���t allow you to maintain correct posture. Bend elbows and pump your arms swinging forward and back from your shoulders.
Avoid going too fast
If you find yourself over-striding or leaning forward in an attempt to walk fast -decrease speed and correct your posture. Too much, too fast, too soon - are the main causes of injury. Make sure the exercise program is structured, systematic and progressive.
Get on and off the treadmill carefully
Never get on or off the treadmill while the belt is moving. If you are not alert about this you could injure yourself. Know where the emergency halt switch is located. Often this is a bright red switch.
Stretch
End your workout session with stretches for the legs and back muscles. A good time to stretch is immediately after an exercise session, while the body is still warm. Stretching prevents muscle soreness and increases flexibility.
(Inputs from clinical exercise specialist Namita Jain)