As a certified personal trainer, one of my favorite pieces of equipment is the treadmill. I love giving advice on how to get the most out of this machine.
Some exercisers might think that slow incline walks don't have any value because they're slow for most people, and that in order for walking to be effective, it must be done briskly. But think about hiking outdoors for long periods. Who goes as fast as a jack-rabbit? Brisk walking is vital for flat-level courses, but not always for inclines, depending on steepness, plus conditioning of the walker.
Three mph is very slow on a zero incline. But it's very grueling for some people as a sustained pace at 15 percent incline (keep your hands off the machine). Incline walking causes increased motion at the hip, knee and ankle joints. This means your lower body must work harder. So don't underestimate the benefits of slow walking on an incline (keep hands off machine).
Most people overestimate what they can handle, and end up clinging to the machine for support. This cheating will get you nowhere. Instead, slow down. Imagine you're walking an outdoor trail. You certainly wouldn't be walking quickly if it were steep enough. Find the speed and percent-grade that challenges you, that gets you out of breath, that makes you sweat - yet at the same time, that you can handle without cheating.
If you get wiped out quickly, there's one of two things you can do. Either adjust the settings so that you can manage the walking without holding on, and then stick with the new adjustment for an extended period. This is called steady-state training.
Or - slow down/lower incline for 1-2 minutes only, just to recover enough to resume pumping at the settings that quickly wipe you out. When you feel like toast again, then once more, lower the settings to recover. Alternate this way for 30 minutes or more. This is called interval training.
Pay attention to how your body feels, and use that as your gage.
Some exercisers might think that slow incline walks don't have any value because they're slow for most people, and that in order for walking to be effective, it must be done briskly. But think about hiking outdoors for long periods. Who goes as fast as a jack-rabbit? Brisk walking is vital for flat-level courses, but not always for inclines, depending on steepness, plus conditioning of the walker.
Three mph is very slow on a zero incline. But it's very grueling for some people as a sustained pace at 15 percent incline (keep your hands off the machine). Incline walking causes increased motion at the hip, knee and ankle joints. This means your lower body must work harder. So don't underestimate the benefits of slow walking on an incline (keep hands off machine).
Most people overestimate what they can handle, and end up clinging to the machine for support. This cheating will get you nowhere. Instead, slow down. Imagine you're walking an outdoor trail. You certainly wouldn't be walking quickly if it were steep enough. Find the speed and percent-grade that challenges you, that gets you out of breath, that makes you sweat - yet at the same time, that you can handle without cheating.
If you get wiped out quickly, there's one of two things you can do. Either adjust the settings so that you can manage the walking without holding on, and then stick with the new adjustment for an extended period. This is called steady-state training.
Or - slow down/lower incline for 1-2 minutes only, just to recover enough to resume pumping at the settings that quickly wipe you out. When you feel like toast again, then once more, lower the settings to recover. Alternate this way for 30 minutes or more. This is called interval training.
Pay attention to how your body feels, and use that as your gage.
Jillita Horton is a certified personal trainer.
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