The recent news of the death of David Goldberg while utilizing a treadmill in a hotel property is so tragic and sad. Trips and slips using a treadmill is a major contributor to a large portion of fitness related injuries. This post is dedicated to road warriors and your intentions to stay healthy and fit while on the road, and stay safe in the process.
Most hotels and resorts have some sort of “fitness” facility, from a large spa with certified professionals right down to a sleeping room retrofitted with a piece or two of exercise equipment that rarely gets used, cleaned or repaired. The treadmill is one of those pieces of equipment that is typically on site; it’s the grandfather of cardiovascular machines and can be a terrific option for you.
Remember, that treadmill may not be familiar to you…. Here are five tips to keep in mind before your jump on your next treadmill. All apply when you are in your home gym or visiting a hotel facility:
What’s the Clearance? Losing your footing and getting pinned against a wall or smashing into another exercise machine isn’t the way to start your day. ASTM International, a standard setting organization, suggests at least 6 1/2 feet of free space at the back of the treadmill and about 1 1/2 feet at either side.
Oh, yeah safety’s "key"! You know that red thing with the lanyard that you ignore? It’s the safety key. Use it. One end plugs into the console and the other end clips onto your clothing. If you fall, the key will pop out of the console and the treadmill should come to a safe stop. Having your cell phone handy is another smart move in case you need to call for help for yourself or another early riser.
Straddle the deck. Avoid starting the treadmill while standing on the belt. Many a TV watcher or reader has been surprised and sent flying by the speed or incline in which the treadmill may engage. Get into the habit of straddling the deck and allowing the belt to start moving before stepping on it.
Heads Up! You want to read your tablet, check out a new book or even watch your feet as you run. But looking down or somewhere other than ahead of you can cause you to lose your balance and fall. Always keep your head up and look ahead at the console or another focal point in the room.
STOP. The treadmill’s belt will slow and stop, don’t be a leaper- and hop off the treadmill before it stops. Always let the belt come to a complete stop before stepping off.
Of course, you can eschew the uncertainty of a dingy dark hotel gym and get your workout done in your hotel room – even in your pajamas! Message me for details on amazing in room workouts that will kick your butt and keep your energy up as you travel.