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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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