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7.2 Practical Training
CONSULT A DOCTOR!
If you are over 40 years old, have a heart condition, are overweight, or have
not been involved in an exercise program for several years, a visit to the doc-
tor is recommended before beginning an intensive training program.
7.2.1 Professional Consultation
For all treadmill training beginners, it is recommended to seek the advice of a profes-
sional fitness instructor or personal trainer, to obtain an overall fitness assessment be-
fore starting an exercise program and develop an optimal training program.
For optimal use and safety during treadmill training, WOODWAY recommends running
on the treadmill in an upright and natural running position and to avoid dragging foot
movement.
7.2.2 Warm-Up and Cool-Down
A warm-up before each workout and a cool-down after each workout is recommended.
If possible, you should always do some basic stretching exercises for the legs before and
after training. The stretching exercises make you more flexible which prevents muscle
soreness and injury during routine activities.
7.2.3 Proper Body Form
When running or walking, it is important to maintain proper form to maximize efficiency
and results and minimize the possibility of personal injury.
Keep your posture upright; avoid leaning forwards or backwards from the waist, as this
can cause unnecessary back strain and decrease your efficiency. Keep your head, shoul-
ders, and hips in line with each other and aim to have your foot strike the running sur-
face in line with your center of gravity (i.e. you should strike the running surface with
the midfoot or forefoot). If you land on your heels, you are over-striding and should
shorten your stride in order to increase momentum and overall efficiency.
Keep your arms at your sides, either relaxed and naturally pendulum-like (walking) or
with a loose 90-degree angle, bending at the elbows (running). Do not allow your hands
to cross the center of your body or your shoulders to move from side to side.
7.2.4 Training Frequency
At the beginning of training allow yourself enough time to get into shape. After a break
from training, you should also allow sufficient time to rebuild physical condition.
The priority is regularity and persistence of training - not intensity. Fitness experts
recommend in the beginning training 3 - 4 times per week within your target heart rate
for at least 20 minutes per workout. Your primary objective should be, step-by-step, to
reach a level of fitness with which you can easily keep your heart rate in the target
range for 50 to 60 minutes, 4 - 5 times per week.
In order to prevent sore feet and sore muscles caused by incorrect footwear, the use of
high quality running or jogging shoes is recommended. Ensure there is adequate heel
and arch support.
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