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Taking It to the Treadmill
by Jennifer May, M.S., R.D., M.S.

Q: I recently purchased a treadmill for my home and I have a few questions:

1. Where is the best place to set this up?
2. How often should I use this?
3. The treadmill comes with so many programs - which one is best to use?
4. There is a set of free weights that sits on the treadmill (in a holder). Should I be using these?

A: Great questions and congratulations on your purchase! My answers:

1. Place your treadmill in a location where you think you will use it. If you exercise best to music or television, set it up in an area where you can access entertainment. Treadmills often end up being used as clothes racks in bedrooms, so carefully consider if you would really use it there. Don't place it in a dark, uninviting basement, as you may be reluctant to head down there, especially with winter looming!

2. Aim for at least 3 hours per week - spread this out however you find most convenient (30 minutes, 6 days per week or 1 hour, 3 times per week).

3. That depends on what you are looking for. If using a treadmill is new to you, you may want to begin with the manual program and adjust the speed and incline to suit your needs. Then you can try some of the programs. It may be best to switch it up to provide you and your body some variety.

4. Many treadmills do come with a set of free weights. First off, make sure that you are comfortable with their weight. To see if they are right for you, do 10-12 sets of bicep curls, for example. The weight should not feel too heavy at the beginning and you should start to really feel it by the end of the set. If it's too heavy right to begin with or way too light, you may need to adjust the weight. It's best not to use anything too heavy when you are walking and you may want to choose a lighter weight to begin with. Try walking with the weights in your hand and see how you feel. You don't have to use them the entire workout, maybe just a few minutes at a time. Most importantly, start out slowly and listen to your body. Enjoy!

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch.com. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

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