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There
are many machines specifically designed
for cardiovascular work. These machines
usually mimic a non-machine activity
such as running (the treadmill) or
skiing (the Nordic Trak ski machine).
Each
works the body differently and has
its pros and cons with regards to
size, price, workout efficiency and
skill required. Find out which one
is right for you!
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Treadmills
Treadmills
are used for stationary walking or running
and come in either motorized of self-powered
models.
- Treadmills
have been shown to burn the most
calories when compared to other
machines at similar intensities.
- They
are very versatile. You can go
fast or slow, flat or incline
and sometimes decline.
- Treadmills
also keep you at the same pace.
This is useful for trainers who
have a tendency to slow down as
they tire. A motorized treadmill
will keep you honest!
- Most
have some sort of electronic monitoring
readout on the front as well as
preprogrammed routines (e.g. interval
training, hills, fat loss, etc.).
These are useful for watching
time and intensity as well as
for varying your workouts.
- All
in all, the treadmill is an excellent
machine to do cardio work on.
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The
Problem With the Treadmill
The
motorized treadmill does have a biomechanical
problem to it, though, that is not immediately
obvious.
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- Since
the tread goes backwards by itself,
there is no forward-pushing force
needed from the muscles, unlike
ground walking where if you don't
push forward, you don't go anywhere.
- Much
of the work done on a treadmill
is done when you bring your leg
forward. This can overwork your
hip flexors and underwork your glutes.
- Many
runners find that if they train
too much on a treadmill, their hip
flexors become very tight and can
cramp up on long runs on regular
ground. Their hip flexors may also
become very strong and well developed
at the expense of their quads of
glutes.
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The
Solution
There
are several ways you can remedy this problem.
- Consciously
push back against the track as you walk
or run, as though constantly trying
to accelerate. Do not just passively
allow the track to bring your leg backwards
- push yourself forward. This alleviates
the problem and has the added bonus
of burning more calories by using more
muscle mass.
- Avoid
exercises that overstress the hip flexors.
As well, sitting all day can aggravate
tight hip flexors by putting them in
a shortened position all day.
- Be
sure to stretch your hip flexors after
every treadmill session.
Buying A Treadmill
There
are a number of things you should look for
when you are buying a treadmill.
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Look
for high continuous horsepower not peak
horsepower. This will maximize long-term
use.
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You
should look for a treadmill with some
give in the deck to cushion your body
when you run. This will reduce the impact
on your body.
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Another
good feature to have is a reversible
deck (the actual tread of the treadmill
where you walk or run on). This will
save money as once one side wears out,
you can just change the side.
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An
emergency stop button is also a very
good feature. Some treadmills have clips
that you attach to yourself that trigger
an emergency stop if they get tugged
too far (e.g. when you are slipping
off the back or if you fall).
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If
you wish to buy a foldable unit, be
aware that they sacrifice stability
for this feature.
Treadmill Safety Guidelines
- Stand
on the sides, not the belt when
you start the machine.
- Gauge
the speed before stepping on.
- Hold
the handrails when you first get
on.
- Take
a few moments to get used to the
treadmill feel.
- Always
look forward, never behind or to
the sides. This throws your balance
off. Hold the rail if you must talk.
- If
you lose your balance, grab the
rails and step off to the side.
- Change
your speed gradually.
- When
you hit the “Stop” button, keep
walking until it actually stops.
There is a few seconds lag time.
- Try
to stay in the center of the belt.
- Make
sure your shoelaces are tied.
- Don’t
lean on the rails. Use them for
balance only.
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