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© 2004 Sportcraft, Ltd.
WORKOUT AND TRAINING TIPS
Got a question about how to make the most of your treadmill workout? Take a look below to find out more about
getting quicker results, exercising safely, staying motivated, and having fun too!
Why should I workout?
The benefits of exercise are far-reaching. You can not only lose weight and tone muscle, especially as part of a
complete healthy lifestyle that includes good nutrition, but you can also relieve stress, keep your bones strong, and
lower your risk of some health-oriented illnesses.
How often do I workout?
Fitness experts* say that to get best conditioning for your heart and lungs and for good health you should workout
aerobically, such as running or walking, 3 to 5 days a week. If you are a beginner, 3 days a week will be plenty until
your body gets used to it. If you have already been working out, 4-5 days a week will help you get more fit. Try to
alternate an exercise day with a rest day. If you workout, 4-5 days a week, make sure your back-to-back exercise days
alternate between being easy and hard, or shorter and longer. Remember, rest is also an important part of working
out whether you are a beginner or more advanced.
How long should a workout be?
A total of 20 to 60 minutes on a workout day is your goal, fitness experts say.* A beginner does less; if you have
experience, you can do more. If you don’t have time or aren’t comfortable doing all of it at once, you can also break up
your exercise into 10-minute segments during the day for the same results. For example, if your goal is a 30-minute
walk, you can do 3, 10-minute walks.
How hard do I workout?
A workout for general conditioning, good fitness, better health, and weight loss should be moderate - not too hard and
not too easy.* You should be able to talk without feeling out of breath, but you shouldn’t be able to deliver a lecture!
You should be able to sustain your workout intensity for the length of time you choose. If you are new to exercise, keep
the workout feeling a little easier until your body gets used to it. As you advance, you can work out harder.
What do I do during a workout?
There are three parts to any workout:
· Warm-up - 5-10 minutes - At an easy pace to loosen your muscles and warm-up your heart. You can either walk
or jog on the treadmill at slower speed, or do other light aerobic activities for a few minutes to let your muscles
to prepare themselves for the aerobic section.
· Aerobic section - 20-60 minutes - As described in the above questions.
· Cool-down - 5-10 minutes - To let your breathing, and heart rate slowdown. Remain on the treadmill, walking or
jogging at a gradually slower pace during the cool-down. Then stretch.
Why should I stretch and when is the best time?
When you exercise, your muscles work hard and contract or get tight. Stretching help muscles return to their pre-
exercise looseness so you can avoid injury. It’s best to stretch after a cool-down when you are warm and muscles are
pliable. Fitness experts* recommend you:
· Stretch 2 to 3 days a week.
· Stretch the major muscles you used. For example, on a treadmill, the muscles used include: hamstrings (back
of upper legs), thighs (front of upper legs), calves, shins (front of lower legs), hips, back, and chest.
· Hold each position for 10-30 seconds just to a point of mild tension but not pain.
· Do not bounce and keep your breathing steady.
· Stretch each muscle 3 to 4 times per session for best results.
Do I need special shoes for a treadmill workout?
If you are going to mostly walk or mostly run, invest in shoes made for that specific activity if possible. Shoes don’t
need to be expensive. They should in general offer:
· Good support. Walking shoes in particular need excellent heel support, called a “heel cup.”
· Enough cushioning for your needs. Running shoes will have more in the forefoot, and walking shoes will have
less overall because of lower impact.
· Breathable uppers so your sweat and heat can escape.
· Forefoot flexibility, especially for walking.
