Treadmills for Exercise

Incorporating a treadmill into any exercise routine is great for heart health, endurance and weight loss. Treadmills also provide an additional benefit by building bone density, something that non-weight bearing exercises such as swimming or using a stair stepper or bicycle can't provide.

  1. Cardiovascular Benefits

    • The heart is a muscle that requires exercise as much as any other muscle does. The heart's strength, endurance and capacity to deliver blood (and through the blood, nutrients and oxygen to the body's cells) are greatly enhanced over time with aerobic exercise. The healthier your heart, the less hard it has to work and the more blood it pumps. One of the most convenient ways to work your heart aerobically is to walk, jog or run on a treadmill. Treadmills are convenient and make it possible to exercise indoors when time is at a premium or if the weather outdoors is inclement. It is also possible to increase the level of your workout by increasing the grade, or slope. Many treadmills also contain heart rate monitors which safely keep you within the appropriate heart rate range for your level of conditioning.

    Endurance Benefits

    • Aerobic exercise delivers oxygen to the body. As the heart and lungs improve, more oxygen is delivered to cells and exercising muscles, which increases endurance. Because most treadmills allow an exerciser to control conditions, such as time, grade, exercise level and programs, it is easier to monitor the progress of endurance levels than it might be exercising outdoors.

    Weight Loss Benefits

    • One pound of body fat is equal to 3,500 calories. When you exercise aerobically, your body burns fat for fuel to keep you going. The harder your aerobic workout, the more calories you will burn and the more weight you will lose. Walking, jogging or running on a treadmill allows you to control how fast and how hard you are working. Many treadmills offer pre-programmed interval, hill climbing, track running and other programs that make it simple to choose your level of work. You are also able to track calories burned at a glance.

    Bone Density Benefits

    • Making demands of the legs and lower extremities through brisk walking, jogging or running causes bone building cells called osteoblasts to reinforce and protect the bones. Treadmills provide a convenient way to perform weight-bearing exercises that non-weight bearing equipment such as steppers or exercise bicycles can't duplicate.

    Types of Treadmills

    • Treadmills are available in manual and electric models. The most commonly used treadmills in homes and gyms are electric with self-moving belts. Using an electric treadmill, the exerciser is forced to walk or run to avoid being forced backward off of the machine by the moving belt. This has the advantage of encouraging the user to keep up a steady pace, but the moving belt may also be dangerous if the user becomes too fatigued to keep up or becomes distracted. Electric treadmills may be as simple as a metal frame with a moving belt, but more sophisticated versions have built-in television sets, heart rate monitors and animated scenery. Alternatively, a manual treadmill does not have a self-moving belt and does not operate until the exerciser begins to walk or jog. Because human effort is required to operate a manual treadmill the muscles are more fully exercised. Manual treadmills are also less expensive, and because they do not require electricity, they are easier to relocate.

    Warm up and Cool Down on a Treadmill

    • It is unwise to jump on a treadmill and begin a strenuous aerobic workout without first warming up. by beginning your routine with at a steady, controlled pace for approximately five minutes, you warm cold muscles and allow for the flow of joint lubricating fluid. A brief warm up also improves circulation in preparation for the work to come. A five minute cool down after exercise is also essential to restore proper circulation patterns. Stopping a workout abruptly may cause dizziness and nausea.

    How to Prevent Running Injuries While Using a Treadmill

    • Many exercisers who run or jog frequently, whether outdoors or on a treadmill, complain about "runner's knee", shin splints or pulled groin muscles. Most of these common maladies can be greatly reduced or eliminated through strength training exercises that ensure that the leg, hip and thigh muscles are properly balanced, with each muscle doing the job it was designed to do. Another way to prevent "runner's knee" is to be careful when you run that your knee does not extend beyond your toes. It is also essential to wear the proper shoe for your foot type (see references section, below). If possible, work with a certified fitness trainer to be certain you are obtaining the best and most efficient cardio and strength training workouts.