Lifestyle
Are you guilty of committing these faux pas on the treadmill? Read on to find out
Updated : Apr 13, 2014, 07:20 AM IST
The treadmill, perhaps is the simplest and one of the most used machines of all in the gym. And well, what could one do wrong while working out on this machine, you might think. After all, walking and running on one isn't rocket science. However, there are are many mistakes people commit on the treadmill – some that defeat the purpose of your workout whereas some increase the risk of injuries. We spoke to fitness experts to find out which are most common mistakes and why you should quit doing doing so.
Skipping warm-up
Not doing a warm-up is one of the most common mistakes not just on the treadmill but for any workout. Skipping warm-up can cause pain in the shins while on the treadmill. Therefore, do a warm-up of at least five to seven minutes and stretching prior to brisk walking or running on the
treadmill.
Talking on the phone
This has to be the number one treadmill mistake that people are often guilty of committing. "Some people think it's cool to talk on their mobile phones while on the treadmill and even cooler to tell the other person, 'Hey, I'm running on the treadmill right now.' What they fail to realise is that, doing so can lead to unforseen injuries," says Leena Mogre, director of Leena Mogre's Fitness.
Holding the sidebars
Some individuals tend to hold the side bars of the treadmill while walking. When they do this, they're using the treadmill's support for walking and not use the required effort for walking. "They feel a bit scared that they might fall, and holding the side bars gives them a sense of security. However, by doing so, the body's mechanics change as you tend to oppose the natural rhythm of the body while walking. It's makes sense to stick to the body's natural rhythm while walking," informs Shalini Bhargava, fitness expert at JG's Fitness Centre.
Steep incline
While opting for an incline is good, taking a steep one is not advisable. "Some individuals take a very steep incline, but what they fail to realise is that it puts a lot of strain on the lower back. Walk on the treadmill like as if walking on a normal incline," says Mogre.
Old footwear
Bhargava says that it's important to wear proper good running when using the treadmill. That's because the footwear absorbs a majority of the impact of the body, shielding pressure on the knees and the back. Therefore, it's better to invest in good quality sports shoes. Ideally, one should opt for a change on their footwear once every eight to 12 months. Good quality sports shoes last longer.
Wearing loose clothing
It's no rocket science that one needs to wear proper gym wear while gymming. Mogre recalls incidences of women's dupattas getting stuck on the treadmill.
Sticking to the same routine
You need to change your workout routine on the treadmill from time to time because the body gets used to it. The body needs stimulus to work itself. One can vary their treadmill routine by either increasing the duration or the speed. If one is weak at running continuously, then improve on that by increasing the duration. If one is weak at sprinting, then improve on that by increasing the speed, advises Bhargava.
Standing directly on the belt
It's dangerous to stand directly on the treadmill belt when starting the machine, as there's always a danger of falling/slipping off. It's important to keep your legs on the side (see picture), start the treadmill and then step onto the belt.
Abruptly getting off the machine
While on the treadmill, if you have to get step off the machine for whatever reason, do it with caution, by slowing down to the speed and then stepping. Some people have a habit of directly stepping/jumping off the treadmill, without slowing it down, which has resulted in injuries.
Happy walking/running!