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Treadmills can offer a great workout when used properly. You can use them indoors and get your walking or jogging in without having to worry about the weather. Using your treadmill properly will help you get the best and safest workout possible.

Before you even begin, make sure that you know your machine. Understand how the functions work as well as any monitors. This may require a consultation with your owner’s manual, but will be helpful later on if you do not understand how something is working.

Next, get comfortable on your treadmill. Remember that it is not going to be exactly like walking out on the sidewalk. You might feel a little dizzy or disoriented when stepping down off the treadmill after a workout, so make sure to hold onto something to get your bearings. Never work out so long that you get dizzy or lightheaded while running or walking.

If you are new to treadmill workouts, it is acceptable to hold on to the handrails if you need to for balance until you get comfortable. Keep in mind though that this will prevent you from burning the maximum amount of calories and making the most of your workout. As you become comfortable on the machine, let your arms swing at your sides like they do when you walk or run outside. You may have to use your machine at a lower setting than your normal speed until you get the hang of it.

Always keep in mind where you are on the belt. If you get too close to the front you could trip, and if you get too close to the back you could slide off. Keep looking straight ahead to avoid stepping off of one side or the other. The greatest danger from treadmills is being thrown from one, so use caution at all times. Do not look over your shoulder or bend over to pick up an object until the belt has come to a complete stop. Know how to work your treadmill properly to avoid injury. Always start the belt running while your feet are on the side panels – not while they are on the belt itself. Step down onto the belt once you are sure that it is moving. Know how the emergency stop button works and use it f you feel yourself getting pulled backward at any time during the workout. Practice speeding up, slowing down and using the incline until you are comfortable enough with the functions to do a workout.

Always wear a good pair of running or walking shoes when on a treadmill, and never run barefoot. If you have to leave the machine for any reason, make sure that it is turned off before you step away to avoid injury to children or pets.

Many of the new control panels offer displays that give you how far you have gone, your current heart rate, and how many calories that you have burned. These are great if you need a little motivation, but should not be held as gospel truth when doing your workout.

Avoid cheating during your workout for the best caloric burn. Cheating is when you are holding on to the handrails to allow yourself to go at a faster speed or a steeper incline. However, this greatly decreased the amount of calories burned and will cause the readout to be inaccurate.

If your machine asks for your weight to calculate how many calories you are burning, do not fib. The more accurate your weight is the more accurate the information. However, the calculations may still be off as the machine does not know how much of the weight is fat and how much is lean muscle. If you are leaner, the calories burned will be higher, while if you have a higher fat percentage, the calories burned will be lower. If you ever have questions about the use of your machine, consult the owner’s manual or the place of purchase (if bought new). Knowing how to use your treadmill properly and safely will allow you the best and most effective workout and help you reach your training goals.

With proper usage, your treadmill can become a safe, effective, and fun addition to your home exercise program.