Treadmills are the most popular home fitness equipment. They are also often used in fitness clubs for cardiovascular training. Many athletes stop using treadmills because of an injury or because they don't burn as many calories as the machine requires.

Here are 5 ways to get the most out of your treadmill at all fitness levels.

1. Mix

Your muscles adapt to your training regimen, so the same workout may not produce results after a few weeks. Adding variety to your running routine is a great way to break through plateaus and reduce boredom. You can easily modify your workout by adjusting the following factors:

Speed ​​- The speed at which you walk or run directly affects the number of calories your body burns. Incline — Going up an incline works your body just as hard as walking uphill.

Timing — Varying the amount of time you spend on the treadmill helps keep your muscles guessing and inhibits muscle memory.

2. Add weight

As you gain weight, your body works harder and burns more calories, so obese people burn more calories during exercise than light people. As an athlete approaches their ideal weight, it becomes more difficult to lose a pound. Wearing a weighted vest is a surefire way to add weight to your body and make your workout more difficult. The weight is evenly distributed throughout the vest, so it doesn't affect the exerciser's stride or throw them off balance. Hand weights can be used, but can add stress to the wrists. Keeping your weight close to your body is a great way to reduce stress.

3. Do not overuse the device

While walking or running on a treadmill is easier to hook than swinging your arms, runners burn calories much more efficiently when they use their entire body during exercise. Some people hold weights in their hands to remind them not to touch the machine. Others put their hands on their hips or sides. This promotes good posture, which is essential for the body to burn calories and work efficiently to prevent injury. People who run on treadmills at home should keep their stride length short so that the belt does not act as a foot forward. Using a metronome can be very effective in pacing your steps. Many athletes begin to run or walk, going very slowly to the running lane and applying calories effectively.

4. Keep going

According to the Centers for Disease Control and Prevention, healthy adults should exercise at least 30 minutes a day, at least 5 days a week. This exercise does not necessarily have to be done on a treadmill, but treadmill workouts are beneficial for many people because they are used to walking or running and can be done while watching TV or listening to music. About 33% of American adults do not exercise in their spare time. Everyone has to find a workout routine that works for them and stick to them. Changing your workout every two weeks will not only get your body back into its normal routine but also reduce the boredom that often occurs during exercise. Connecting with friends at home or the gym is a great way to stay motivated.

5. Heating and cooling

Injuries and pain are often caused by not stretching before and after exercise. Many athletes warm up by walking for five minutes to warm up their muscles while stretching. Stopping stretching every 10 minutes is a good habit for the elderly or those with muscle problems. Stretching helps keep your muscles working and functioning properly. A cool-down after exercise is just as important as a warm-up. An injured athlete cannot exercise until the body has healed and should consult a doctor for advice on how to avoid further injury. Many people who have been injured while exercising are not motivated and may not be able to resume exercising.

Listening to music

Listening to music or watching videos while exercising can reduce boredom and make all workouts more effective. Researchers at Elon University in North Carolina found that runners who watched a video or listened to music ran faster and burned more calories than undistracted runners. Listening to upbeat music is great for setting the mood for people to work out and encouraging them to keep up with the fast tempo of the music. Many athletes are motivated to run until the end of a particular song or video, even if it takes time. Everyone wants to burn as many calories as possible during exercise. Avoiding injuries and weight loss plateaus is important to staying motivated to exercise more than 5 days a week. These tips can be used by athletes of all fitness levels who want to make more money on the treadmill.