Category: Informational

Treadmill Safety Tips

Treadmill Safety Tips

Treadmill Safety Tips Description

A recent high profile treadmill accident resulted in death. At the time of this writing, it’s unclear what exactly happened, and we might never know. In either case, it seems like a good time to share some of my own treadmill safety tips that I’ve developed from several years of riding one. I get in about 300 miles per year on a treadmill, in addition to the 1200 or so outside miles for my own training.

First of all, do not become distracted. If you are going to be reading or watching TV, please put it somewhere within peripheral vision of your feet and the belt. You should be able to see clearly where you are stepping in your peripheral vision. You also don’t want to be checking out the hotties or whatever else. Plan on not chatting, texting, or calling with your phone. If you’re using it for music, put it on the floor behind you with a playlist.

That brings me to the next of my treadmill safety tips. Wear Bluetooth headphones if you can. Don’t let your cords trail all over the place, possibly getting wrapped up in your feet, or around the handles of the treadmill.

Treadmill Safety Tips Video


Next, be sure you do not overcome, or circumvent the safety switch. There will assuredly be a quick release safety switch. It should attach to your belt or waist band at one end. On the other should be a magnet or sliding clip. If you fasten it to you on the one end, and the treadmill at the other, it will stop the belt quickly should you fall off the back. It shouldn’t allow you to stand on the rear roller.

Treadmill Safety Tips: Getting on and off

To get on and off, you should use the hand rails to support your weight fully and completely as you step on and off the belt. Watch the video for details, including slow motion. To get on, stand with your feet on the platform to either side of the belt. Be careful not to step on the belt or you could cause it to suddenly stop, throwing you off the back forcefully.

Raise yourself up with much of your weight supported on your hands on the rail. Step gently, already in motion, onto the belt. As your feet come up to speed and you feel confident that you are on track, lower your weight onto the feet. When your weight is fully on your feet, lift your hands off the rails into the walking or running position.

To get off the belt, reverse the process. Take your weight onto your hands on the rail and lift your center of gravity until your feet are barely taking any of your weight. Step one foot to the side of the belt on the platform. In the same step lift the other foot to beside the belt onto the platform.

Practice this at slow speeds first until you get the hang of it. Then you can progress slowly until you can do it quickly and immediately without conscious thought.

Treadmill Safety Tips Bonus

Do not do Tabata style treadmill training unless you’re an expert at all of the above. Even then, it’s quite dangerous to be hopping on and off a moving treadmill at maximum speeds in 20 second and 10 second interval bursts until fully fatigued. Do not do it. Please.

I posted this on Facebook as well: HERE

Training For Goals – Free Webinar

Like I promised, the Training for Goals Free Webinar came out of the Broken Training Survey HERE and this is one of my favorite topics. In about 20:00 (20 minutes) I break down several goal strategies with some examples from training logs and journals. Please listen and be sure to take some notes. Go HERE to leave feedback please. Every message from you means a lot to me. Thanks!


Up Next

Also from the “What’s Broken in Your Training Survey” is “Finding Time for Training” – I’ll announce the time tomorrow, but right now it looks like a half hour during an evening early next week. Be sure to subscribe to the Newsletter HERE to get first notice. Thanks!

Next time, register early to partake of this valuable training LIVE!

Charles Miske - online coach and trainer. Let me help you achieve your goals
Charles Miske – online coach and trainer. Let me help you achieve your goals

Be sure to subscribe HERE for the latest updates on training information and videos, podcasts, articles and Webinars. Thanks again.

Training for Goals - Rebroadcast of the FREE Webinar presented LIVE on Aug 29 2014
Training for Goals – Rebroadcast of the FREE Webinar presented LIVE on Aug 29 2014

Food, Water, Emergency Gear for Hiking

I just put up a YouTube video based on my recent book:

Mountaineering Fitness: Beginner Training Manual

If you want more information on how to get the book or subscribe to the monthly training program [CLICK HERE] and let’s get training together for the mountain of your dreams.

This video shows some of my recommendations about 

  • Snacks
  • Water bottles
  • Purificup Water Purification [CLICK HERE]
  • Goal Zero Battery Pack [CLICK HERE]
  • First Aid
  • Headlamp
  • And More…

Check out the video and leave comments if you agree or disagree with any of my own recommendations and preferences. Thanks!


  • Training Program Subscription Offer ends June 27 2014.
  • Training Manual publishing August 2014

Shoes, Boots and Socks for Hiking and Mountaineering

I’d like to share my own recommendations for footwear for hiking, mountaineering and training from my current training program:

Mountaineering Fitness: Beginner Training Manual

If you’d like more info, please check out the page HERE to subscribe to the blog or the program.


If you’d like to subscribe now, you can do it below or from the page linked above. It’s $30 for 16 weeks of training and includes the eBook text of the training manual, as well as 16 full weeks of training to get you to the top of your mountain this Summer. The form below will reveal the Buy Now button, so submit it and don’t reload the page. Thanks.

Sorry, offer expired for 2014


Losing Weight While Gaining Muscle

Losing weight while gaining muscle is a topic I hear a lot about. From the people I coach, from other trainers, on message boards and comment threads. It’s a popular topic. A long time ago I went to a seminar for personal trainers. I had lunch with a handful of them and the topic of losing weight while gaining muscle came up among us. One of them was an online and phone remote trainer. There’s nothing wrong with that. I do that now, so I can respect that. He worked for a national chain. When I pointed out the extreme difficulty and unlikelihood of losing weight while gaining muscle, he replied:

That’s just not true. 100% of our clients lose weight while gaining muscle. Our system works for everyone all the time. You’re just wrong.

I didn’t bother talking to him after he quoted their marketing materials. I’m sure there’s some weird set of conditions for claiming that grossly exaggerated number. The fact is that it is very difficult. If it were as easy as he claimed everyone would be doing it. You could buy it in a pill bottle labeled “Lose Weight Gain Muscle”. You could read a $.99 ebook and wake up the next morning totally buff and without body fat.


losing weight while gaining muscle is very difficult - 12% bodyfat
losing weight while gaining muscle is very difficult – 12% bodyfat

Are you tough enough for losing weight while gaining muscle?

Sadly, losing weight while gaining muscle is asking your body to do two completely different things at the exact same time. In general, to gain muscle, you need to train your muscles with a bodybuilding protocol. You will do a moderate volume of training at heavy weights. You will go to failure. Your muscle cells will grow and multiply. With more and bigger muscles you will weigh more. This is simple math with simple proven medical science. Your metabolism will adjust so that you can rest more while muscle growth occurs. Sometimes you will have to eat more. If losing weight while gaining muscle is your goal, the trick is to interrupt the resting process and lose more fat weight than the weight of the muscle you gain. This (lose weight gain muscle) is a fine line to walk metabolically, physically, and psychologically.

Most people cannot do it. When you set your goal on losing weight, you generally cut your calories down to a really small number and do lots of cardio. You could lose weight for a while, but a lot of that would be muscle weight as well. You won’t be getting enough calories to keep your muscle mass intact. You wouldn’t be stimulating your muscles to preserve themselves with weight and strength training. This is one major failing common to most of the unguided attempts at losing weight.

Get Guidance Now: Lose Weight Gain Muscle Newsletter [CLICK HERE]

“A house divided against itself cannot stand.” — Abe Lincoln

225 pounds of Charles Miske in August 2005
225 pounds of Charles Miske in August 2005

When your goal is to lose fat you cut your calories down to a specific level, do cardio at a specific level, and weight train at a specific level. Normally you could train either at high weights and low volume, or low weights and high volume. The idea is to create just enough stimulus to your muscles to preserve them as you lose fat. I recommend that most people start here and work their way up to the body composition they dream of. Turn your dream into a goal with directed action that follows a specific plan.

Losing weight while gaining muscle: My Experience

It is possible. I’ve done it a few times. But losing weight while gaining muscle is tough. Dang tough. Without a support system, without logging and journaling, without an accountability partner system in place, without proper goal setting and achievement, I wouldn’t have been able to do it. I was training for Elbrus Race 2010 the first time I successfully put on muscle while losing fat. I was really motivated to suffer, no matter what.

Your major directing goal should be something that wakes you up in the morning and rolls you out of bed and gets you moving. You should be excited every minute of every day. — from the Steve House seminar in Ouray Colorado

180 pounds of Charles Miske in November 2011
180 pounds of Charles Miske in November 2011

I did it a few other times as I trained for Elbrus Race 2012 and 2013. I’m doing it right now for Elbrus Race 2014. And having been through it a few times now I can honestly say that most people shouldn’t even worry about losing weight while gaining muscle. Most people should lose that fat. Stabilize. Then they can work toward their sports performance goals. Then they can work toward their body composition goals.

You want to gain the most muscle in the shortest time?

The way I see it training volume is the amount of work you do in a workout, averaged over time. Work is loosely defined as force x distance in elementary physics. We’ll think of force as the amount of weight or resistance you’re going to generate to move a weight. The good old fashioned iron weights work best for explaining this train of thought. If you lift a 100 pound iron weight 2’ that’s work. The math becomes a bit trickier when you add in pulleys and cables and bands and bent fiberglass wands or fan blades in a cage. You know which machines I mean, right?

But even if you are using one of those machines you can still use many of these principles to measure your training volume for all practical purposes. My own experience is that I subtly decrease my training volume when confronted with a plateau in my training. My clients have reinforced that opinion over time. It’s surprising how you do it and don’t even notice. — from Weight Training Secret Manual: 8 Hacks to Beat the Plateau

Don’t fall prey to the plateau! For the optimum goal – lose weight gain muscle – combine the diet plan book below with my new “Weight Training Secret Manual: 8 Hacks to Beat the Plateau” and get on the fast track to muscle growth and strength.


You really want to give it your best?

You really want to try losing weight while gaining muscle. What’s that worth to you in time and effort and ambition and sticking to it with rock solid tenacity? I trained for up to 4 hours a day. Now and then even more. I had partners I shared my training and nutrition journals with. I had 100% support from my family and loved ones.

How about you?

Would you train for 2 hours a day 6 days a week and log every single last set and rep and tenth of a mile in your training journal? Would you eat strictly according to simple 5th grade math and sound scientific principles? Would you do that over and over in 6 week cycles until you had achieved your goal? What is that worth $100/mo? $80/mo? $60/mo? What if it were only $10/week to have your

  • Training and nutrition journals analyzed and assessed
  • Your strengths magnified
  • Your weaknesses countered
  • Your success amplified

Would you sign up for all of that if it meant losing weight while gaining muscle?

Losing weight while gaining muscle – Diet – the starting point to success

In my book “The 100 Calorie Diet Plan” I outline some of the steps in this plan. I describe journaling, food portion control, how to determine your actual scientific caloric needs, how to create your own daily menu, how to create your own weight training program. Most of all I explain how to create goals and measure progress. CLICK HERE if you want to know more.


Steve House Training Seminar Part 1

At the 2014 Ouray Ice Fest I attended a Steve House Training Seminar based on his most recent book. I’ve been excited by the prospect of looking at this book since I first heard about it a couple of years ago. One of my friends is a Reviewer and told me he was getting an advanced copy and that was also exciting to me.

When I looked at the preview of workshops available at the Ice Fest and I saw that Steve House Training Seminar was on the list, I set a timer on my calendar to let me know that registration was open for the workshops at the Ice Fest so that I could be first in line. Happily I made the cut and got registered before it filled up.

The Steve House Training Seminar was held at the Rescue Barn at the Ouray Ice Park, and with a few minor glitches with the projector and screen (Thanks Nate Disser of San Juan Mountain Guides for fixing it fast) we were up and running.

Steve House Training Seminar

We were able to get our hands on a copy of the book and leaf through the pages. It was very thick and well worth the projected price around $35 (Steve House Training for the New Alpinism: A Manual for the Climber as Athlete Amazon Pre-order at $22.14 as of this posting).

Steve House Training for the New Alpinism Proof Edition
Steve House Training for the New Alpinism Proof Edition

It was a great seminar to attend. I had a slight advantage in that with my previous Personal Trainer Certification, most of the material made instant sense to me. It was fairly technical in nature, and proved to me beyond any doubt that Steve House knows his stuff.

Takeaways from the Steve House Training Seminar

I took some notes in my ColorNote app on my phone, and here are some of my key points

  • You need a transition period in order to get yourself and all your loved ones used to your new training life.
  • The concept of using professional coaching is new in the world of high level climbing.
  • The NFL has more money than any other sport in the world. If they chose the Combine as their means of testing readiness then it must be a profitable idea.
  • The higher your base level of fitness the greater gains you can obtain through High Intensity Training. Otherwise it probably isn’t worth the risk.
  • In spite of naysayers in the rest of the training world, Isometric Training is a Sports-Specific Protocol for climbing.
Steve House Training Seminar: Steve explaining a slide with an example program
Steve House Training Seminar: Steve explaining a slide with an example program

There are a few of my favorites from the Steve House Training Seminar at the Ouray Ice Fest. If you attended or have an early edition of the book, please check in and let me know what your key bullet points are. If you want more explicit personal hands-on education, you can check out Skyward Mountaineering for scheduling information.