Working out on an Intenza Treadmill is a great way to kick—off an exercise regime and because walking is the most natural action possible it can be leveled up by walking faster, jogging, running or sprinting.  But instead of just holding on to the handrails if you add in arm movements you’ll also work your shoulders and back.

Treadmill handrails serve as a place to re—balance and help you to stay in the middle of the belt, therefore it’s fine to use them whilst getting used to the machine’s movement, but using the rails for an extended period of time can put extra strain shoulders and elbows.  It’s also a sign that the speed or incline is set too high and should be adjusted to a more comfortable level.  Using handrails can also throw off your balance and make you more prone to leg or foot injuries.  Holding on also decreases the number of calories burned because the core muscles are not as engaged as they should be.  However, if you feel yourself losing your balance or have been specifically told by a medical professional to hold on, during your rehab workouts for example, do use the handrails for support.

To get the most effective work out possible, keep your arms close to your body, bent at a 90—degree angle while keeping your shoulders relaxed, as you walk or run on the Intenza Treadmill.  Arm movements should be kept relatively short and you should focus on moving them quickly as this will also help you get your legs moving faster.  Additionally, you may help to correct some of the shoulder and neck problems you’ve developed from sitting in front of the computer all day!  The secret is that your legs only move as fast as your arms do.  To speed up your legs, first speed up your arm motion.

Cutting Loose
There are many benefits to swinging your arms naturally when you use a treadmill and one of these includes helping to build core muscles, as you are forced to balance your body, rather than leaning on the handrails, so you involve your whole body instead of just your legs.  In daily life activities, your core stabilises you and your nervous system maintains your balance by constantly re—adjusting your muscles for each little position change: both of these mechanisms actually improve with training.  However, if you feel uncertain about letting go of the rails, try moving at a slower pace before letting go then slowly increase your speed while keeping your arms by your side.

Although treadmill handrails provide a sense of security, grasping them won’t simulate actual walking or running because holding on eliminates a substantial workload from the legs— when you press your palms down against the handrails you lift your body and reduce body weight, giving your legs an easier ride and, whilst gripping the front bar you are pulling your body forward with each step therefore any kind of holding on eliminates walking and running weight—bearing benefits.

The correct posture for a treadmill workout entails keeping your shoulders back and your head up as you walk or run.  And, if are enjoying entertainment on the Intenza 550 e2 or e2+ Treadmill make sure you are looking straight ahead at the console, not down or up.  A common habit that runners often form is leaning forward as they exercise.  If you’re using a steep incline, that may be necessary, but if you’re not, you should stand upright and not lean in.  You will also need to focus on your balance during treadmill workouts— you can do this by holding onto the handrails, but if you use good posture and have a good stride, you will be able to maintain your balance without assistance.

Daily life is full of uneven surfaces hence the sensors in our feet and legs relay nerve impulses up to the brain, where they are interpreted.  Your brain also constantly sends signals down your spinal cord to help you navigate just where your body is in space, thus preventing you from falling.  Holding onto the treadmill handrail interferes with these signals, therefore downgrading your coordination, so if you hold on, even lightly, you take valuable work away from your neuro—musculoskeletal system.  In short, holding on to the rail desensitises your body’s balancing mechanism.

Also try to avoid walking or running too close to the front of the machine or you'll end up taking smaller steps, which can actually increase the risk of injury, not decrease it.  Instead, use a natural stride that mimics one you’d use outdoors.  Lengthen your stride and stick to the centre of the belt for a faster and safer run.

In conclusion, when using the treadmill hold on with your hands as little as necessary to steady yourself and feel safe.  Supporting yourself on the handrails might help you maintain a faster pace, however using your arms while you workout balances your stride.  If you feel the need to hold on, you're likely moving too fast so slow down, focus on your form and resist the temptation to depend on the assistance of the handrails to support your body weight and instead rely on your legs, arms and core to do the work.  If you’re exercising hands—free you won’t have to overthink maintaining good posture because it will come naturally as your body is forced to stay balanced, which in itself requires good posture, while walking or running on a moving surface below the feet.

Please note that if you have any kind of impairment, underlying condition, significant disability or balance issue you should continue to use the treadmill handrails, however consult with a trainer or physical therapist for advice on how to achieve good walking posture.

To learn more about the Intenza 450 Treadmill DOWNLOAD 450 SERIES TREADMILL PAGES_EN