3 Essential Things TO DO When Using A Treadmill

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There are 3 essential things you must do when using a treadmill:

1. Warm Up (around 5 minutes)
Make sure you warm up before running or doing any exercise. Walk slowly for one minute at a speed of 1.5 to 2 miles per hour. After that start walking on your toes for about 30 seconds and then change to heels for another 30 seconds. Then repeat: 30 seconds on toes and another 30 seconds on heels.

Last move, lower incline to 0 and raise the speed to 2.5/3 miles per hour for another 1 minute.

2. Cool Down (5 minutes)
After you are done with warming up you need to have a cool down period. You should reduce speed to 2.5-3 miles per hour and walk for like 3 minutes. Lower your speed again; this time around 1.5 to 2 miles and continue the walk for anther 2 minutes.

This cool down period relaxes your muscles, gives you time to catch breath and prevents any stupid accidents.

stretching

3. Stretch Before Running On A Treadmill
If the warming and stretching sessions weren’t done correctly there is big chance to get tight calves. To avoid this discomfort you can stand on the edge of something high and gently lower one heel at a time. Do this for 30 seconds per leg , two or three times.
Stretching is very important in preventing injuries and the after workout discomfort (like tight calves) so make sure you do this before the workout.

During the stretching session you set the belt to a higher incline (5-6 degrees) and extend your legs by taking long strides.

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