Treadmill safety
Lerning to use a treadmill isn’t all that difficult, but it can take a bit of practice. After a couple of sessions, though, you will find yourself striding out with confidence. The key to keeping your balance initially is to hold onto the handrail, and to set a nice slow starting speed of 0.5mph at most.

Check before you buy it that the treadmill has an emergency shut-off – and make sure you use it. If you don’t, and you lose concentration or co-ordination even for a moment, you can end up with nastily skinned shins or worse. The treadmill should also have a built-in speed and incline limit; gentle, graduated start-up and slow-down speeds to avoid jerking you off-balance; and well-positioned hand rails for both running and walking.

Make your workout effective
Here’s how you can get more out of your fitness regimen.

1. Choose fitness equipment that suits you and don't be too influenced by other people's experience.

2. Don't forget some long, slow stretches before and after workouts. Your muscles need some preparation for exercise, and some relaxation afterwards.

3. A progress chart is the best motivator. Once you begin to improve, you won't want to stop.

4. Steady progress and consistency are more rewarding than workouts in fits and starts.

5. Resting between exercises is good for your muscles, but keep them moving and flexing gently so that they don't cool down too much.

6. Wear suitable clothes and footwear so that you aren't distracted by discomfort.

7. Drink plenty of water during your workout.

8. Prevent injuries; stop when you feel any strain.

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