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Exercising on the treadmill
Using a treadmill will help you improve your fitness, firm your muscles and help you lose
weight while controlling your calorie intake.
1. Warm-up phase
Before each exercise it is important to warm up and stretch with appropriate dynamic
and static exercises to prepare the body for the exercise. This will not only increase your
physical performance later on, but more importantly reduce the risk of injury during the
exercise itself.
During the warm-up phase, you will get your blood circulation moving more, warm up
and prepare your muscles to function properly. This will reduce the risk of cramps and
muscle injuries.
We recommend performing a few stretching exercises as shown below. In each stretch
you should hold for about 20-30 seconds, do not stretch the muscles with a sharp
movement and do not overstretch them.
2. Stages of exercise
This is the stage where you put the most effort. With regular exercise, your leg muscles
will become stronger and more flexible. Exercise at your own pace. It is optimal to
exercise for 15-20 minutes at the beginning, longer after a few sessions. We recommend
training at least three times a week, preferably with an even time distribution.
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