How to Use Your Arms While Walking on a Treadmill

Virtually every treadmill model you see in gyms and fitness stores is equipped with handlebars in front and rails on the sides. This gives many people the impression that these handlebars and rails must be used for safety purposes. In reality, it’s very safe to run or walk without holding on, and it gives you a much more productive workout. Follow these steps to break the habit of hanging on and start getting more out of every exercise session.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Treadmill
• Comfortable running shoes

1. Get used to the idea that the handlebars aren’t necessary by simply refocusing your mindset. Get on the treadmill, set the incline to zero, and start at slow, comfortable walking pace. Don’t touch the handlebars. Walk naturally for a bit until this feels right.
2. When you’re comfortable, gradually increase your speed. Once you have to start putting some real effort into your workout, you’ll notice that walking, running and jogging without holding onto the handlebars forces you to work much harder. Take it easy, and make all of your adjustments gradual. When running, bend your elbows and keep your hands up near your chest just like you would while running outdoors.
3. If you choose to increase your incline, be sure to decrease your speed to about 3 mph or lower. It’s simply not realistic to walk or jog at a faster pace on a steep incline for any sustained period of time. A steady 3 mph walk up a 15 percent incline will still give you a rough workout.
4. Vary your workout, but keep in mind that if you’re used to hanging onto the handlebar, you won’t be able to keep up the same routine as easily. It’s OK to lower speeds and inclines; judge the effectiveness of your workout by how hard you’re forced to work to keep up.

Tips & Warnings

• If you start to feel like you’re using your balance, it’s important to grab the handlebars to steady yourself out. Just don’t grab them and continue to hang on for dear life.
• If you begin to feel dizzy, grab the handlebars and slow your speed and incline to a flat walk. If you’re still dizzy, get off the treadmill, take a seat and drink some water.