How to Use a Treadmill

By Pam Gaulin

  • Overview

    The treadmill is the most popular piece of home fitness equipment for cardiovascular exercise. One reason they are so popular is because they are easy to use. This type of fitness equipment can be adjusted for all levels of fitness, and it can be used by all ages. It generally takes only one time on a treadmill to figure out how to use it. You can achieve a good workout by walking on the treadmill for 30 minutes, three times a week.
    How to Use a Treadmill
    How to Use a Treadmill

    • Step 1

      Gather the basic workout accessories before hopping on the treadmill. The more comfort accessories you have on hand, the less likely you will be to jump off and disrupt your routine. Place all items in the appropriate pockets or cup holders. Attach your music player to your body with a clip.

    • Step 2

      Straddle the treadmill by placing your feet on the outer edges of the fitness equipment, not on the belt. Later you can also straddle the sides of the treadmill while the treadmill is running, if the "stop" features do not work.

    • Step 3

      Turn on the treadmill using the "start" or "on" button. The treadmill belt will begin to slowly move. Step on it with one foot, then the other. Within a few minutes you will be accustomed to the feel and pace of the belt. Make any adjustments to your music player or water before changing the intensity or level of the belt.

    • Step 4

      Focus eyes straight ahead when exercising. You will need to look down occasionally to adjust the settings. Looking straight ahead rather than to the sides makes it easier to keep a safe pace and to not lose your balance. When you become accustomed to using this equipment, you can prop up a magazine or book on the display to read.

    • Step 5

      Increase the intensity of the treadmill. Speed up the pace of the belt by using the "plus" sign or other speed button. Use the "minus" sign to decrease the speed.

    • Step 6

      Increase the intensity even further by using the buttons on the display that control the incline of the belt. A higher incline level will feel like you are walking uphill. Play with varying intensities of speed and incline to find a level that is comfortable for you.

    • Step 7

      Decrease the intensity and the speed before turning off the machine. Do not just stop or turn of the machine. It's safer to slow down gradually. This also gives you a chance to cool down. Walk for an additional 5 to 8 minutes at a slow pace, after your exercise session, to bring the heart rate back down.

    • Step 8

      Turn off the machine. Use cleanser and paper towels to clean it.
    • Skill: Moderately Easy
    • Ingredients:
    • Sneakers
    • Bottle of water
    • Music player (optional)
    • Hand towel
    • Tip: Running should be done when the belt is flat and not inclined.
    • Warning:
    • Keep children and babies away from treadmills.
    • Do not operate the treadmill without a surge protector.
    • Do not use a treadmill if you are feeling dizzy or your equilibrium is off due to illness.
    • Do not hold the arm rails during the exercise, use them only for mounting, dismounting or to catch your balance.

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