Walking, Treadmill

Execution

1. Walk for 2-3 minutes at a slow pace to get used to the moving belt.
2. Gradually increase the speed to a brisk pace where you can still speak in full sentences.
3. Keep your back upright, eyes forward, arms swinging naturally rather than gripping the rails.
4. Hold that pace for the planned duration, optionally adding a slight incline for more intensity.
5. A beginner aims for 20-30 minutes of continuous brisk walking in the main block, not counting the 2-3 slow minutes at the start and the 2-3 minutes of slowing down at the end.
6. Gradually slow to a very easy pace for the last 2-3 minutes before coming to a full stop.
7. Stop the belt completely and hold the rail before you step off, and never hop off while it is still moving. Chest pain, dizziness or unusual breathlessness means hitting the emergency stop and moving onto the fixed rails.

Quick cues

• Full sentences means the right pace.
• Arms swing naturally, no gripping the rails.
• Back upright, eyes forward.
• Build speed gradually, not suddenly.
• Clip the safety key before starting.

Common faults

• Fault: Gripping the handrails tightly while walking

  Fix: Slow the pace to a level where you do not need to hold on to stay balanced.

• Fault: Hunching forward to look at your feet or the display

  Fix: Keep your back upright and your eyes forward at eye level.

• Fault: Taking steps too short and rushed on the belt

  Fix: Slow the speed slightly and walk with a more natural stride.

• Fault: Stopping the belt abruptly right after walking briskly

  Fix: Ease the pace down for a couple of minutes before coming to a full stop.