Running on a treadmill have its great deal of benefits such as health, protection from harmful sun exposure as well as prevention from unsafe running condition.
Despite its benefits, according to the US Consumer Product Safety Commission, in the United States, it was found that most likely cause of gym injury occurs when using running machine or treadmill. It counts 24,400 treadmill injuries as well as three treadmill deaths every single year.
Although it is tempting to increase the incline or pace setting to you desired levels and keep on running, safety should be your number one priority. Proper know-how on safe usage of treadmill is necessary to prevent injuries caused by running on this machine. Without it, the user of this gym equipment is prone to several related injuries such as trapped fingers, concussion, bruising, sprains and broken bones. Thus, it is important to run properly on the treadmill to get most out of your treadmill run.
To prevent treadmill injuries, we will take you back to basics with some expert advice on how to use a treadmill, safely.
Check your shoe laces.
This is a simple, basic rule that most people neglect to do. Before you get on the treadmill, check your shoe laces. See to it that they are properly tied to avert injuries.
Turn it off.
Before you get started, ensure that the treadmill is turned off. Inspect and double check the machine before stepping on it.
Check the settings.
The incline and the speed settings of your treadmill should be at zero as some treadmills have preset buttons which personal trainers use for clients and often leave on. Once you confirm that the machine is set at zero, choose an adequate pace that is not too fast.
When you are running on the treadmill, look straight ahead. Avoid looking at other distracting objects seen inside the gym. Injuries are likely to happen when people who run at the treadmill set their eyes on other objects like TV screen.
Multitasking is a no-no.
The most you can do to enjoy your run on the treadmill is to listen to the music. Remember that this machine is made for exercising and running. Multitasking while on the treadmill makes you at risk for different injuries. If you are prone to multitask, never use a treadmill. Instead, walk outside to get more out of your workout time.
Running outside and running on a machine is very different. In doing ordinary run, when you feel tired, you can just stop running. When you are running on treadmill, if you need to stop, you have to find the focus and energy to press the buttons and slow down at the same speed as the conveyor belt. So, it is better to set your pace.
Watch your screen.
Set your eyes on your dashboard. When you look at a screen away from the treadmill, it loses your focus, momentum and perspective, leading you to run at the back of the conveyor belt or bumping yourself at the very top of it.
Avoid channel surf.
Set your mp3 or ipod tunes to the playlist you want to listen to when you run on the treadmill to avert you from switching songs. Doing channel surf loses your focus and balance while running on the treadmill as it causes more bounce and movement that running outside. It also makes you at risk of falling over.
The simple, the better.
Don’t do these exercises on the treadmill – skipping, hopping, running sideways or backwards. Doing them makes you at risk for injuries. They are high risk, low return form of workout which is better be performed out of the treadmill.
Use the safety key found in treadmill. They are designed to be clipped on to your clothing. If it becomes pulled away from the dashboard, it automatically switches off.
Cutting 300 calories in healthy adults known to improve heart health
If you think you don’t need to cut calories just because you have a few extra pounds or are healthy, then take note! Even in healthy adults cutting around 300 calories a day significantly improved already good levels of cholesterol, blood pressure, blood sugar, and other markers, suggests a study. The study was published in the journal ‘The Lancet Diabetes & Endocrinology’.
The trial, part of an ongoing project with the National Institutes of Health continues to build on the researchers’ hypothesis that it’s not just weight loss that leads to these improvements, but some more complex metabolic change triggered by eating fewer calories than what’s expended.
“There’s something about caloric restriction, some mechanism we don’t yet understand that results in these improvements. We have collected blood, muscle and other samples from these participants and will continue to explore what this metabolic signal or magic molecule might be,” said William E. Kraus, the study’s lead author.
For the first month of the trial, participants ate three meals a day that would cut one-fourth of their daily calories to help train them on the new diet. Participants were asked to maintain the 25 per cent calorie reduction for two years. Their ability to do that varied, with the average calorie reduction for all participants being about 12 per cent. Still, they were able to sustain a 10 per cent drop in their weight, 71 per cent of which was fat, the study found.
There were numerous improvements in markers that measure the risk of metabolic disease. After two years, participants also showed a reduction in a biomarker that indicates chronic inflammation which has also been linked to heart disease, cancer, and cognitive decline.
“This shows that even a modification that is not as severe as what we used in this study could reduce the burden of diabetes and cardiovascular disease. People can do this fairly easily by simply watching their little indiscretions here and there, or maybe reducing the amount of them, like not snacking after dinner,” said Kraus.
Just 20-minute ‘nature pill’ can lower your stress
Taking just 20 minutes out of your day to stroll or sit near nature will significantly lower your stress hormone levels, a new study suggests.
Healthcare practitioners can use this finding to prescribe ‘nature pills’ to have a real measurable effect, according to researchers from the University of Michigan.
“We know that spending time in nature reduces stress, but until now it was unclear how much is enough, how often to do it, or even what kind of nature experience will benefit us,” said lead author MaryCarol Hunter from the varsity.
For the study, published in the journal Frontiers in Psychology, the research team involved 36 participants. Over an eight-week period, they were asked to take a ‘nature pill’ for at least 10 minutes, three times a week.
Levels of cortisol — a stress hormone — were measured from saliva samples taken before and after taking the ‘nature pill’, once every two weeks.
The data revealed that just a 20 minute nature experience was enough to significantly reduce cortisol levels.
And if you take in a little more nature experience – 20 to 30 minutes sitting or walking – cortisol levels dropped at their greatest rate, the researchers said.
“Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature,” Hunter noted.
Exercise can help in containing arthritis
A new study has found that degradation of cartilage due to osteoarthritis could be prevented with the help of exercise. The study, published in the journal Osteoarthritis and Cartilage, demonstrates the benefits of exercise on the tissues that form our joints.
The researchers have shown for the first time how mechanical forces experienced by cells in joints during exercise prevent cartilage degradation by suppressing the action of inflammatory molecules that cause osteoarthritis. During exercise, the cartilage in joints such as the hip and knee is squashed.
This mechanical distortion is detected by the living cells in the cartilage, which then block the action of inflammatory molecules associated with conditions such as arthritis. The researchers showed that this anti-inflammatory effect of physical activity is caused by activation of a particular protein, called HDAC6, which triggers changes in the proteins that form primary cilia.
Pharmaceutical drugs that blocked HDAC6 activation prevented the anti-inflammatory effects of physical activity, while other drug treatments were able to mimic the benefits of exercise. Changes in length of the primary cilia, which are only a few 1000th of a millimetre, provided a biomarker of the level of inflammation.
Cilia got longer during inflammation, but treatments that prevented this elongation successfully prevented inflammation. Su Fu, a PhD student at Queen Mary University of London and study author, said: “We have known for some time that healthy exercise is good for you. Now we know the process through which exercise prevents cartilage degradation.”
Professor Martin Knight, lead researcher of the study added, “These findings may also explain the anti-inflammatory effects of normal blood flow in arteries, which is important for preventing arterial diseases such as atherosclerosis and aneurysm.” The researchers hope that these findings will help in the search for treatments for arthritis. The researchers suggest the results may lead to a whole new therapeutic approach known as “mechanomedicine” in which drugs simulate the effect of mechanical forces to prevent the damaging effects of inflammation and treat conditions such as arthritis.