Treadmill (walk or run)
Heart and lungs; legs.
How to do it
- Step on with the belt stopped and attach the safety clip if it has one.
- Start by walking for 2-3 minutes and increase the speed gradually.
- Keep a pace at which you can speak in short sentences for the target time.
- For the last 2 minutes, slow down until you're walking again.
Cues
- Eyes forward, shoulders relaxed.
- Short, light steps, no heavy heel striking.
- Don't hold on to the rails: if you need to, slow down.
Common mistakes
- Starting too fast and not being able to finish.
- Running while holding on or looking at the floor.
- Stepping off while the belt is moving.
Brisk walking with some incline (5-8%) is excellent cardio with far less impact than running. Build up the time or the pace gradually, week by week.
Photos: free-exercise-db (public domain).
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