Once all the information is inputted into a machine, the machine may start right away or inform you that the machine will be starting soon. With the treadmill, do not hesitate to hold onto the side handles until you get used to the feel of the machine. It sometimes takes a little bit to get used to walking with a moving belt under your feet. Another important feature on cardio equipment is the "stop" button. It should be clearly marked and easy for you to reach. In case of a situation where you have to stop immediately, pressing the button would stop the machine. Your Body and Conditioning: This doesn't deal with treadmill or cardio training but it's good advice; Avoid SPREADING Your Cold or Flu Now for the ladies; The average North American woman is 5'4" and weighs 142 pounds. She would like to be 5'8" and weigh 129 pounds. "A woman is often measured by the things she cannot control. She is measured by the way her body curves or doesn't curve, by where she is flat or straight or round. She is measured by 36-24-36 and inches and ages and numbers, by all the outside things that don't ever add up to who she is on the inside. And so, if a woman is to be measured, let her be measured by the things she can control, by who she is and who she is trying to become." (Nike, Inc.) Semper Fidelis
Most often, choosing to use a treadmill or bike is a good starting point in your cardiovascular training program. Walking on a treadmill mimics what we do daily and riding a bicycle is an activity we have all probably tried at one time or another. When starting on a treadmill, set the incline at 0% and start at a slower speed (under 3 miles per hour). Walking speeds on a treadmill tend to be under 4 miles per hour, over 5 miles per hour are running speeds and 4 - 5 miles per hour may be a walking or jogging speed depending on a person's stride and conditioning level. In general, all electronic cardio equipment will take you through the steps to getting set up on the equipment.
Most often, you begin inputting data after you press the "start" button. The panel will have writing across it that will ask you questions such as which program you would like to use, how much you weigh, your age, the starting speed, the incline, and the length of time you would like to work out. With most equipment I would suggest beginning with the 'manual' program. Manual programs allow you to change the intensity (for example, the speed and incline on the treadmill) any time in the program, versus using a "set" program (i.e. "hill training"). Inputting your age and weight is used on some machines to calculate either an "estimated" rate of calories burned or where your "training" heart rate should be or is currently at during the workout. These numbers should be used only as "guidelines" and are not necessarily the scientifically correct numbers for each individual.
Once you feel comfortable on the machine, let go of the side handles and try to walk normally with a comfortable gait and arm swing. If jogging is a goal, progress from walking to jogging. Jogging inside on a treadmill versus outside often feels easier for some people because the belt has a bit more give than the road outside and you have more control over the intensity of your workout. You can slow down, speed up, or change the incline, whereas outside you have set terrain that you can't make easier!
Walk Before You Run: Learn to be comfortable with your body on long walks (up to 40 minutes) before you attempt to start running.
Consider Progression: Progress from walking to walk-jog-walk to jogging to running. This progression may take up to 6 weeks depending on your starting fitness level.
Stretch for Running: Stretch all the major muscle groups that drive your legs. These muscles include the quadriceps, hamstrings, calves and gluts. You can stretch any time, but do it carefully if you are cold. Hold stretches for at least 30 seconds.
Get in Touch with Your Core Muscles: When you run, try to tighten your lower abdominals and pelvic floor (aka bladder muscles). Core muscles provide the power base to propel your body forward.
When you are ill, it really is best to stay at home and not share your illness with your co-workers or friends. Avoid sharing towels or water bottles at the gym and spray and wipe down all the equipment you use. Use tissues and avoid touching your face. Mucosae from your mouth, nose and eyes are very contagious. And the best advice for the prevention of spreading and catching a cold or flu? WASH your hands often throughout the day with soap and water! Studies have shown frequent washing can significantly decrease your risk of illness.
Remember, it is always better to play it safe. Forgoing your workouts for a couple of days will not be detrimental to your overall training program, but ending up with a severe bronchial infection or a cardiac condition because you didnt listen to your body, could!
71% of women said North American society places too much emphasis on being thin. However, 89% of women say they want to lose weight and half of all women are on a diet at any one time.
Young girls are more afraid of becoming fat than they are of nuclear war, cancer or losing their parents.
50% of nine-year-old girls and 80% of 10-year-old girls have dieted.
15% of women say they would sacrifice more than five years of their lives to be the weight they want while 24% of women say they would give up more than three years.
Ricardo
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