USING YOUR TREADMILL -  a beginners guide

Getting Started.

If you are over 45, or have had health problems, and this is your first step towards fitness, check with your doctor first. Before you even get on your treadmill, stand along side it, and get used to the controls - raise and lower the speed and incline, and get a good feel for the controls. Then get on, straddling the belt with both hands on the handrail. Turn the machine to a slow speed of 1 or 2 mph. Stand tall, look forward, and "paw" with just one foot several times. Then step onto the belt, and begin walking. After you feel comfortable slowly increase the speed to 2 to 3 mph. Stay at that speed for 10 minutes. Slowly bring the machine to a stop and step off.

Going Forward

Walk a mile at a steady pace, and record your time. It will probably take between 15 and 25 minutes at 3 mph, a mile will take about 20 minutes. After you can do this a few times fairly easily, you can gradually increase your speed and grade so you are getting a good workout that lasts 30 minutes. To begin a walking program, keep in mind that you are in no big hurry.
This is for lifetime health, not overnight magic.

How Often ?

The goal is three to four times a week, for 15 to 60 minutes. You should try to schedule your workouts in advance, not just when you feel like it. You can control intensity on a treadmill either by speed or incline. We recommend you not elevate the treadmill at first; but as you want to increase intensity, elevating the incline is a very effective way to do this.

Suggested Workouts.

The Quickie - A 15 to 20 minute workout to get the most benefit for the time. Warm up for 2 minutes at 3 mph, then increase to 3.3 and 3.6 mph for 2 minutes each. Then add 0.2 mph of speed every 2 minutes until you reach a speed you're breathing hard, but not panting. Maintain this speed for as much time as you have, slowing down by .2 mph increments for a cool down. If you have a hard time reaching the breathe-hard intensity through speed increases, increase the machine's incline slightly. A small increase in incline will raise the intensity of your workout.

The Calorie-Burner - This will really burn the calories. Warm up for 5 minutes at a slow pace - 2.5 or 3 mph. Then increase 0.2 mph every 2 minutes until you find a challenging pace that you can maintain for 45 minutes. To really boost your workout, walk for the duration of an hour long TV show, and increase the speed 0.2 mph during every commercial break. Go back to your regular speed until the next break. This will crank up the calorie burn both during the ad and while your heart rate is elevated afterward. Leave 4 minutes at the end to slow down to 3 mph for a cool down.

What to Wear.

All you really need are a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with a firm heel counter - the hard piece at the back of the shoe that holds the heel in place - and plenty of room for toes so they can spread out as they push off. Wear loose, comfortable clothes.

Stretching

At whatever level you are walking, stretching is a good idea. Warm muscles respond better to stretches than cold ones, so walk for five or ten minutes until you're warm. Then stop for the stretches listed below - five times, 10 or more seconds each, for each leg. Repeat at the end of the walk.

Achilles, Tendon and Calf. With both hands against a wall, place one foot behind you. Keeping the rear leg straight and its heel on the ground, lean in toward the wall or tree. Repeat on the opposite side.

Quadriceps. Put your left hand on a wall or table for balance. Then reach your right hand behind your back and grasp your right ankle, pulling it gently towards your right buttocks until you feel tension along the front of your thigh. Repeat on the opposite side.

Hamstring. Stand on one leg; prop the other leg parallel to the ground on a table or cabinet top. Slide both hands towards the propped-up ankle as far as they'll go. Repeat on the opposite side.

Resources.

The POLAR Fat Free and Fit Forever Program. (£9.99) This is a great program developed by Dr. James Rippe, a leading cardiologist and one of The United States of America most respected health and fitness experts.