Tips for Using your Treadmill

* Dress in suitable layered clothing so you can remove by layer as your body temperature increases.

* Start the treadmill while you are standing on the side rails.  Once the belt speed has reached at least 2kph, step carefully on.  This will prevent additional loading on the treadmill and is safer for the user.

* Set the speed at a moderate level and warm the muscles up for the first few minutes.

* Once you are feeling warmer, increase the speed and elevation, if desired.

* During your workout, try to vary either the elevation or speed for short periods of time, say 2-3 minutes, as these spikes of extra effort will ensure the body does not adjust to the same workout day after day. Your fitness level will also be improved at a faster rate, and your interest maintained. If your treadmill has pre-set program options, use them!

* You can replicate walking or running outdoors, by setting the elevation at 1% - this will account for the lack of wind resistance.

* Monitor your heart rate throughout your workout, and ensure you are training within the correct training zone for your age, and desired fitness goals. Your treadmill may have a pulse sensor, or you may need to invest in an independent model which are much more accurate as they register the electrical signals from the heart, as opposed to working on blood flow to fingers or ears.

*  Aim to use the treadmill without holding the handrails. This will allow you to use your arms as you would normally do outdoors, assisting balance, power walking and adding intensity.  You may like to add hand weights to increase the effort required.

* Lower the intensity for the last few minutes of your workout, allowing the body to cool down.

* Perform required maintenance procedures as specified in the Operators Manual to ensure equipment longevity.

* Consult your doctor before commencing any workout program.