Are you using a treadmill as part of your fitness regimen? Millions of people enjoy working out on a treadmill, but unfortunately, many aren't getting the full benefit of their treadmill time. Here is one common treadmill workout mistake, and what you can do about it...
The Most Common Treadmill Workout Mistake
If you belong to a gym or health club, chances are you have seen the most common treadmill workout mistake. Can you guess what it is?
Holding on to the side or front rails of the treadmill not only compromises your safety, it also diminishes your workout. While most people think the rails are there for balance purposes, the truth is that holding on actually takes you out of balance.
The first reason not to hold on is safety. By holding on to the rails, you are placing undue stress on your ankle joints and knees. That's because you aren't using your natural stride. Your stride is shortened and becomes choppy because your hands and arms are misaligned.
Most people hang on not because of balance, but because some treadmills are equipped with heart rate monitors. It is perfectly OK to check your pulse rate, and in fact we encourage it. However, it shouldn't rule your workout. If you feel the need to constantly check your heart rate, chances are great you aren't exerting enough effort in the first place.
The solution? Buy a portable heart rate monitor. Most models are compact and strap around your wrist like a watch. In fact, many double as watches. Further, these portable models are much more reliable than heart rate monitors on treadmill rails. The reason is because a portable model monitors your heart rate at the pulse point on your wrist. The palms of your hands provide a much less reliable reading.
Your Workout Intensity
Another reason not to hold on is that your workout is being compromised. What this means is you aren't getting maximum benefit from your time on the treadmill.
Think about walking or running outdoors. Do you hold on to anything? Of course not. You proceed at your normal stride with your arms aligned beside or slightly in front of your body. This allows you to reach and maintain maximum momentum. If you hang on, there is no possible way to reach your full momentum. As such, your stride is lessened and your workout will yield fewer results.
If you feel the need to hold on to maintain your balance, the solution is to lower the speed. Of course, if you are unsteady or feel dizzy, stop the treadmill to catch your breath or save your workout for another day. No matter what, your safety should never be at risk.
Lastly, if you are new to working out, simply walk or run at a speed you are comfortable with. The goal of any fitness activity is to improve, so gradually add to your speed and incline as your fitness level increases.
Summary
Holding on to the hand or front rails is the most common mistake made by those using treadmills. You are compromising both your safety and your workout intensity by hanging on.
To monitor your heart rate, purchase a portable heart rate monitor that can be worn on your wrist. If you feel the need to hold on for balance, reduce your speed and incline until you can walk or run normally, just as you would outdoors.
Jim Hofman has participated in treadmill workout programs for over fifteen years. He is the author of an upcoming ebook titled, "Treadmill Workouts: The 25 Best Treadmill Workout Programs", due out in summer 2010. To see a few sample workouts you can do at home or at the gym, visit: http://www.treadmillworkouttips.com
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