Start slowly.Most treadmills have safety features that prevent them
from starting out at breakneck speeds, but don’t take any chances.
Always place one foot on either side of the belt as you turn on the
machine, and step on the belt only after you determine that it’s moving
at the slow set-up speed, usually between 1 and 2 miles per hour.
Don’t rely on the handrails.Holding on for balance when you learn how
to use the machine is okay, but let go as soon as you feel comfortable.
You move more naturally if you swing your arms freely. You’re working
at too high a level if you have to imitate a water-skier — in other words,
if you hold onto the front rails and lean back. This is a common phenom-
enon among people who incline the treadmill, and this position is bad
news for your elbows and for the machine. Plus, you’re not fooling
anyone; you’re burning far fewer calories than the readout indicates.
However, if you have balance issues, go ahead and grasp the handrails
lightly so that you feel steady and secure.Look straight ahead.Your feet tend to follow your eyes, so if you focus
on what’s in front of you, you usually walk straight ahead instead of
veering off to the side. When you’re in the middle of a workout and
someone calls your name, don’t turn around to answer. This piece of
advice may seem obvious now, but wait until it happens to you.
Expect to feel disoriented. The first few times you use a treadmill, you
may feel dizzy when you step off. Your body is just wondering why the
ground suddenly stopped moving. Don’t worry. Most people only experi-
ence this vertigo once or twice.Never go barefoot. Always wear a good pair of walking or running shoes
for your treadmill workout.
Don’t read on the treadmill.You risk losing your balance and stumbling
off the side or back.Elliptical trainer .................................................................................
Just when we thought that all good cardio machines had been invented,
along came the elliptical trainer. Ellipticals have two large, fat foot pedals.
Your feet follow a path that’s sort of a stretched-out oval known as an ellipse
(hence, the name elliptical trainer) — see Figure 9-1. The motion feels like a
mix between fast walking, stair-climbing, and cross-country skiing. Precor,
Reebok CCS, Life Fitness, StairMaster, and Startrac make the most popular
models. The popularity of this machine has exploded in the past two years,
rivaling that of the treadmill. Newer models allow you to work your arms in
an opposite motion to your feet, which can get confusing if you think too
much about it while exercising! Working your arms allows you to burn addi-
tional calories, though.134 Part III: Getting to the Heart of the Matter