Are you doing it right?

Lately the gym where I go to has been flooded with newbies, all eager to get into the health craze and lose the extra bit of weight at the same time. If I'm lucky i.e. arrive early I'm able to get first dibs (as well as choice) on the treadmills. Ah yes, treadmills. Some people love 'em (even for pregnant ladies especially when they can't afford to do aerobics or weight-training) whilst others just don't understand what's so special about 'em. Now there are some people who have this bad habit of holding onto the treadmill while 'walking'..including yours truly here..so it comes to no surprise that eDiets have come up with some top excuses for this habit (and how to break away from them).

1. "I'll fall off if I let go" Then, SLOW DOWN.

2. "I'll lose my balance" Slow down and stop using your arms as anchors. Balancing is part of exercise. (oops! I am soo guilty of doing this A LOT!!)

3. "I've always done it this way" It's never too late to break a sabotaging habit.

3. "My trainer says it's OK" Beware of trainers who fail to empower you. (I've never seen any of the trainers in my gym telling any of the members to stop holding on..shame on them!)

4. "My doctor told me to do it" Shame on him/her for not saying that holding on increases blood pressure and causes poor posture.

5. "My machine keeps telling me to hold on for the heart rate" Choose another program. Hold on for heart rate, but then let go after the number appears.

6. "But I'm sweating" Many variables affect sweat: room ventilation, weight, body chemistry, even mental state.

7. "I'm old" If ever there were a reason NOT to hold on, this is it!!

So how should one get the most out of the treadmill?

For one, when you're thinking of elevating the treadmill in order to augment your workload, then lay off the handrails and don't lean back. According to eDiets, leaning back at the same angle as the incline literally cancels out its effect, nor will leaning forward. Instead you should begin at a slower pace and let go (there is no shame in this..) If you prefer a higher incline, start slowly - this pace should be be similar to an outdoor uphill hiking place (think Bukit Shahbandar). Should you feel any discomfort in your lower back, then this means those muscles are working for the first time!

Try this: Set the pace or incline at a challenging level, and walk hands off for only a few minutes. Then slow down or lower the incline hands off for a few minutes to catch your breath. Alternate between the more demanding intervals and easier 'recovery' intervals.

Another no-no is holding on and walking at top speeds. Some people grip the front bar, yanking forward with each "step". Then there are others who grasp the side rails with their shoulders bobbing up and down, their body weight subtracted from the tread. These are dangerous folks! Ballsitic hip rotation, over-striding and forward posture can lead to serious neck, back and knee injuries.

To sum it all up, keep your hands off the treadmill and walk the natural way. Yes bad habits are not easy to break but the idea of constant back/head/neck injuries doesn't sound appealing at all particularly in the long run...so hands free it is then for me!