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Health & Nutrition - - HEART CARE -

Tread­mill

What it does: The most pop­u­lar ma­chine, you can use it for brisk walk­ing or run­ning. Run­ning on it can burn even more calo­ries than an el­lip­ti­cal trainer, since it works more mus­cles.

Ad­van­tages: Weight-bear­ing. Easy to use. Belts have cush­ion­ing, so the im­pact is lower than walk­ing or run­ning out­doors, but not as low as an el­lip­ti­cal trainer or a sta­tion­ary bike. Easy to in­crease speed and some­times in­cline. You can swing or pump your arms for ad­di­tional calo­rie burn­ing and aer­o­bic ben­e­fits.

Dis­ad­van­tages: Not ideal if you’ve had an an­kle, knee, or leg in­jury. If you have a bal­ance prob­lem or feel un­easy on a mov­ing belt, com­pen­sate by hold­ing onto the bars – you’ll still get a good work­out. If your bal­ance prob­lem is se­vere, don’t use a tread­mill.

Tips: Start at an easy 3-mph pace; speed up grad­u­ally. Hold the side rails un­til you get used to the speed and mo­tion. Main­tain good pos­ture. Don’t look down at the belt or drift side­ways or back­wards. Fa­mil­iar­ize your­self with the stop mech­a­nism in case you need it quickly.

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