According to "Athletic Business" magazine, treadmills are the most popular piece of cardio equipment in fitness centers. Treadmills offer a stable surface, with a variety of speeds and inclines at the touch of a button. To alleviate boredom, many commercial treadmills are equipped with a mounted television, and most come with a number of interval training programs designed to enhance the exercise experience.
Features
Commercial treadmill speeds range from a half-mile per hour to 16 mph, making them suitable for all fitness levels. Inclines range from negative 3 percent to 15 percent. Home models typically operate at a lesser speed and incline. Most models have interval training programs, with such selections as "rolling hills" or "speed training." Many commercial treadmills also come with a television and/or audio jack. The distraction provided by audiovisual equipment boosts total workout time, according to Fitness Management magazine.
Benefits
For those who have orthopedic issues or do a significant amount of high-impact training, the treadmill's surface is more forgiving than the pavement. The treadmill deck, made of a flexible material, reduces the impact of each step. And since the treadmill provides a smooth, even surface, you needn't worry about tripping or stumbling. Unless you have balance problems, avoid holding the handrails. This limits your body movement and takes away from the total caloric expenditure.
Effects
Any type of walking will benefit overall health, but treadmills allow you to enhance cardiovascular fitness by increasing the intensity of the workout with adjustments to the speed, the elevation or both. This type of interval training improves overall cardiovascular fitness. By temporarily working at faster speeds or higher elevations, the cardiovascular system is challenged and becomes stronger. You can use the pre-programmed intervals or design your own program. Check with your doctor before beginning any high-intensity exercise training.
Misconceptions
The speed and distance covered on a treadmill is actually less than if on land. The treadmill requires less effort to propel the body forward because there is no wind to offer resistance. To equalize the efforts, you can increase the speed by a few tenths or increase the elevation by 1 to 2 percent. You can also use your heart rate as an indicator when comparing the intensity of your treadmill exercise to the same outdoor activity.
Considerations
When purchasing a treadmill, quality is key. The better home models start at $2,500. In addition to knowing speed and elevation increments, buyers should evaluate motor speed, belt length and warranty. Look for at least a 3 horsepower motor and a 60-inch deck. The better home models come with a 10-year warranty on the motor and five years on moving parts. The greatest strain on a treadmill comes not from the slim runner, but from the heavier walker. Evaluate yourself and your exercise plans before purchasing a home unit. A home unit is more convenient, but a quality treadmill may be more expensive than a five-year gym membership.
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