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Running or walking on a treadmill may seem like the simplest and easiest exercise you can do at home in the current circumstances, but you should definitely learn how to use them properly.


In addition to the exercise bike, most people have added a treadmill to their home gym. It's easy to see why: You walk or run for as long as you can, and you can even make it harder for yourself by increasing your incline. However, doctors and physiotherapists warn that the activity itself should not be taken lightly, especially if you have never run before on treadmill.


There are certain things you need to pay attention to.


How long to walk or run


Physical therapy and rehabilitation specialists say that beginners should start the exercise with a 20 to 30 minute walk to get used to the pace before increasing the length or speed. Walking is often an advantage over running in order to maintain fitness and fight against chronic diseases, because it is an easy sports activity and can be done at any time. Although walking in the fresh air is more recommended, walking at home on a treadmill can also be useful in such periods when leaving the house is limited. Once you improve your fitness, this period can be gradually extended to 45 minutes or can be divided into two sets of 20 minutes of walking and 10 minutes of running at a moderate speed. In the first 15 minutes of activity, your body burns carbohydrates from your last meal. After 15 minutes, your body begins to burn fat, and your endurance increases to produce more energy.


It is also mandatory to do at least five minutes of warm-up exercises to protect your joints and muscles from injury.

Look ahead


Your feet tend to follow your eyes, so if you focus on what is in front of you, you will walk straight ahead, instead of turning to the side. When you’re in the middle of a workout and someone starts talking to you, don’t turn around to answer.


Expect to feel disoriented


The first few times you use the treadmill, you may feel dizzy when you get off the treadmill. Your body is just wondering why the earth suddenly stopped moving. Don’t worry, most people only experience this dizziness once or twice.


Never exercise barefoot


Always wear a good pair of sneakers for walking or running for exercise on straps. Most people who run on a treadmill put more pressure on the heel than on the toes, so additional cushioning in the heel area is needed to mitigate the impact of running on the treadmill. It is much more likely that exercisers who do not have problems with exercise shoes will adhere to the daily exercise program. It is also difficult to find motivation to exercise if you know that you will be uncomfortable. It may take a few tries to find the right shoes, but owning the right pair of sneakers that provide a good feeling on your feet is worth the hassle. The best exercise shoes are those in which the runner or walker feels comfortable and wants to wear them.


The treadmill must be on a stable surface


If you use a folding treadmill, make sure it is fully locked and in place. Folding treadmills are a great space saver. It is very important that your tape is on a stable and flat surface. If you use a treadmill in your home, double check that the machine is on the corner of the carpet or some other uneven surface.


Running and medical conditions


People with any existing health condition and the elderly must be more careful than others. Be sure to take your medication on time if you have a chronic illness. Since sudden movements can cause changes in blood pressure, make sure you switch slowly from one movement to another. It is always best to start slowly, warm up and build speed and endurance from there.

In addition to helping you lose weight, exercising on treadmills has other benefits.


For example:


• You can use the treadmill all year round.

• It is possible to watch your favorite TV show while exercising.

• The treadmill has handrails, which is ideal if you are recovering from an injury.

• Like any cardio training with a heart pump, it can help reduce the risk of heart disease and other chronic diseases, improve sleep, improve mood and improve brain function.


Xplorer offers you a great selection of home fitness equipment, including treadmills. These affordable and lightweight, simple and safe machines will give you the pleasure of running and quality training in your home. They are ideal for beginners and advanced users.

They are designed for users weighing up to 110 kg. They contain a 3.5 kg flywheel with 8 adjustable resistance levels according to individual needs. A computer with an LCD screen monitors: speed, calories burned, heart rate, scanning, distance, time.


You can view the offer of Xplorer fitness devices by clicking on XPLORER FITNESS.