16
USING YOUR TREADMILL
HOW TO START
: First of all, start out slow and easy. Just walk for 10 minutes. Do this every
day for a week. If this was easy for you, add five minutes to your exercise for week 2. Keep
adding 5 minutes until you are running as long as desired.
WATCH YOUR POSTURE
: Think of elongating your body. Hold your head up and eyes forward.
Your shoulders should be down, back and relaxed. Tighten your abdominals and buttocks.
Be sure to drink plenty of water before, during, and after exercise. Incorporate a warm up, cool
down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a
few warm up stretches. Then exercise for the desired length of time. End your exercise with
the slower cool down pace and stretch well. Stretching will make you feel great and assist in
injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will
help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your
target heart rate, but you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and your goals.
To improve cardiovascular fitness walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace
- breathing hard but not gasping for air.
If you are exercising for weight loss you should walk a minimum of five days a week, 45 to 60
minutes at a "purposeful" pace.
If you're new to exercise, start off with slow, short sessions and build your way up gradually.
If you have any health concerns or medical conditions, be sure to check with your doctor for
advice before you begin a routine.
