Treadmill exercise in the gym, here are 5 safe steps so you don't get injured

One of the most popular sports for people who are just starting out the gym is a treadmill. Although sometimes boring, treadmills are often the best choice for those of you who want to run but are lazy to go outside the room.

Yes, this sport is easy to use, so you don't need special skills. However, no matter how easy the type of exercise is, you still need to know the correct guidelines, right? Well, know the guidelines for doing safe treadmill exercise, especially for beginners, so that your exercise sessions are more effective and enjoyable in this article.

The safe way to exercise a treadmill so you don't get injured

1. Find out how to use it

The first step that must be taken before deciding to exercise a treadmill is to first find out the ins and outs of the type of equipment you will use. Don't let your ignorance make you hurt when using it.

Therefore, before starting to use it, you must have sufficient knowledge of how the tool works and functions. You can ask for help from people who are used to using a treadmill to teach how to use and model how to properly walk on it. This is especially true if you've never used a treadmill before.

2. Wear sports shoes

Even though treadmill exercise is done indoors, that doesn't mean you don't need sports shoes. Sports shoes are another important thing that you must prepare before treadmill workouts. The reason is, sports shoes can support the feet to bend every time you step.

Choose shoes that are not only comfortable to wear, but also specifically designed for indoor sports. Choosing shoes that are not suitable for sports activities can cause various complaints, from chafed toes to back pain.

3. Warm up

Every member of the human body, especially muscles, requires adaptation to bodily activities. Well, that's why before you walk on the treadmill, don't forget to warm up. Its function is to prepare the body for physical activity so that you avoid injury.

You can do a simple warm-up by slowly stretching your leg muscles. This will help you when starting the actual practice.

4.Adjust the tilt degree (incline) according to ability

Set degrees incline or the degree of inclination is very important when you use the treadmill for exercise. This is done to avoid injury when you exercise.

You can adjust the degree incline in an ascending or climbing position by 1-3 percent. This method is done to increase the strength activity of the pelvic muscles and hamstrings so that they can make these muscles stronger. You can even burn more calories.

5. Watch how you walk

You have to understand, walking on a treadmill is certainly different from walking in general. Many people make the mistake of looking down on the treadmill. In fact, this method is wrong because looking down at your feet will increase the risk of falling because you lose your balance.

The most correct is that your eyes and head are facing straight ahead and the back of the head is perpendicular to the back. If you really want to determine whether the way you run or walk on the treadmill is correct, ask your exercise coach or choose a treadmill that faces the mirror.

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