Thank you. I have the same routine, every morning with doing knee lifts. I remember the first couple of days (a year ago) - I really felt and was sore the next few days. Now.... nothing... - As of today, new changes will be put into place.
1/9/2014 4:04:13 PM
I don't hold on to the treadmill when I do use it. I only use the part where it checks your pulse. I have a base of using the elliptical as it gives me the most of my work out in calories. I go back to change it up after that. As far as resistance, that is to be changed I am sure when it comes to the elliptical though I fear I am not ready at times because it is a big work out, though when doing strength exercise I am not consistent enough to change it up just yet though I am getting there. Lost 26 pounds to date.
I just started at the gym, have never walked on a treadmill before, and I definitely feel MUCH safer holding onto the heart rate bars on the treadmill. I really don't care about accuracy or anything like that at this point - it at least gives you a visual indication even if not perfect, of heart rate, without having to buy or wear any gadgets.
The thing I care about most is how long, and how far.
I have several goals: 1. get active 2. get the minimum recommended AHA walking in - 2.5 hrs a week, MINIMUM 3. keep doing the 2.5 until it becomes a habit 4. after achieving consistency, THEN increase hrs per week to 5 5. keep doing the 5.0 until THAT becomes a habit 6. THEN increase intensity, incline, speed, do intervals, etc. 7. Then branch out to other machines at the gym.
Notice no mention of the bars in my goals above.
Somewhere along the way I'll let go of the bars. Letting go of the bars, not only is the last thing I'm thinking about - it doesn't even concern me at all. At 303 lbs, just getting to the gym, and onto the machine, is a big deal.
As always, it can never be stated too often, all of us are different, and everything is relative.
In the past, I have also held on to the treadmill's heart rate sensors. However, I can feel that doing this makes my workout on the treadmill slightly less effective. I have also noticed that the heart rate sensors do not report as accurately as they should. If I move my hands (which happens often), the reported heart rate resets improperly. It also doesn't seem to increase as it should despite the fact that I am increasing my incline and speed gradually throughout the workout. If there is sweat on my palms, it also seems to fluctuate. In essence, they aren't particularly helpful anyway. My advice to anyone who normally holds on to the heart rate sensors is to invest in a good heart rate monitor that wraps around your arm or chest. It will be much more accurate, won't reset improperly during workouts and will lessen your need to hold on to any part of the machine. You'll get even more accurate results if you purchase an hr monitor that syncs with some kind of step-tracking and / or calorie counting app or device. This will give you the most accurate calories burned measurement possible. I will soon be switching to the Runtastic set (Pedometer Pro app and their hr monitor, which syncs with the app). This will help me to work on my balance and hold on to the treadmill less.
If you find that your balance is off when moving at higher speeds, I recommend looking at a fixed point straight ahead (not down). You may also want to study proper walking / running form and commit to a regular routine of core, ankle and hip strengthening exercises as this will help to improve your posture and your balance. I am spending most of December working on these aspects of my body and movement to improve my balance so that when I get the Runtastic hr monitor I will be able to walk on the treadmill hands-free and get the most from my treadmill interval training routine!
For those who hold onto the treadmill handles for the heart rate--I've noticed that the treadmills at my gym register my heart rate from transmitter on the chest strap I use for my own heart rate monitor watch. This way you can do the workout without holding onto the bars.
The treadmill I use controls my heart rate so I hold on to the area which monitors it. I don't think there's anything wrong with using smaller weights however, eventually, you increase your weight as you go. Good information!
I don't run on the treadmills (yet) but I do hang onto the bars. Many people worry about falling and many people have balance issues so it's a valid concern. Also, A lot of beginners hold onto the bars and it's better for them to feel safe even if it's not the best thing for them to do. Once people get used to the treadmill, they will let go of those bars.
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