I have used a treadmill (on and off) to lose weight and get in shape and when I'm really into it I would walk at a 5% incline and do 3.5miles in an hr while watching tv - I would also hang on to the bars on the sides.

Well now after many years of this I read that hanging on is actually wrecking my hard work??? That by holding on I am only working at about 25% and I also need to be doing 4-4.5 miles in an hour.

UGH!!!!!

Now I have to retrain myself on not haning on to the sides - I wonder if by lowering the incline and going slower I will be able to get rid of that bad habit??

Yeah, just go as slow as you need to to get used to it.

For what it's worth, I've looked at the holding on versus not holding on question quite a bit, and the consensus seems to be that holding on DOES indeed reduce the effectiveness of the workout, but to a degree that doesn't really matter - if I recall correctly it's something like less than 10% difference in calories burned holding on versus not holding on. I have TERRIBLE balance, so if I'm walking on a treadmill I have to hold on or I find myself wandering off either side. Even when I'm running on the treadmill and not holding on, I have to fight my tendency to run off to the left (it has to do with the way my right leg naturally swings inward in my stride). I used to obsess about "cheating myself" by holding on when walking, but when I actually looked into it/researched it and found it had so little difference, I quit caring about it.

One caution, though, I did read that holding on, particularly at some speed, does place an additional strain on your lower back, but if you have a strong enough core it shouldn't bother you. I've actually found holding on increased my strength in my shoulders/arms over time - not as good as a shoulder/arm weight training regimen, but enough to notice.

I am really bad with my balance also - I too always wonder to the sides and I know they say don't watch tv but really that is the only way I will get on my treadmill is to watch my tv shows that I don't watch otherwise - kinda gives me motivation. I have been trying to do it without hanging on and I have found it seems harder so my incline is at just 1% instead of the 5.5% before but I am trying to increase my speed. I read somewhere (I need to stop reading) HA HA that you should be doing 4 miles in 1 hr before I would only be doing 3 miles - that is hard also UGH

I hold on with one hand and swing a 10# dumbbell with the other hand and then switch hands. My balance is also now very good on my treadmill. I think sometimes if I don't hold on I'll fall off.

I always feel as if I will fall off and often run into the bar on the side but I'm getting better. I did have to slow down to let go though.

rappidash, good point. I'm still in the beginning phases of a new runner program, but I had to learn to slow things down, too.