Treadmills are used in gyms and homes across the country as a way to improve fitness. Running or walking on a treadmill provides more flexibility to your workout because you don't have to worry about weather, daylight or safety. People who have them in their homes also enjoy being able to watch TV, listen to music and workout when it's convenient. Treadmills can also be customized to different fitness levels, are easy to use and have numerous health benefits.
Fitness Conditioning
When used regularly for at least 30 minutes, three to five times a week, a treadmill can support your endurance, stamina and strength. A treadmill forces the gluteus maximus, quadriceps, hamstrings, calf muscles and other supporting muscles and tendons to continually move your legs against a moving belt underneath your feet.
Settings
Treadmills come with settings that let you control the intensity of your workout and monitor your progress. A display panel shows miles per hour, elevation, calories burned, time elapsed and distance traveled.
You can choose a pre-set program that automatically varies the speed and incline or manually change these settings yourself. Varying speed and elevation during your workout is helpful for interval and speed training, where the goal is to increase your heart rate to a high level for short bursts with a recovery period between bursts. For example, if running at six miles per hour is fairly easy, you would increase to seven miles per hour for one minute and then go back to six for one minute to recover. Repeating this pattern for 10 to 20 minutes is an effective means of burning fat and calories, while increasing speed and strength.
Calories and Fat
Treadmills tend to offer a more effective way of burning calories and fat than other exercise machines. An average person weighing 150 pounds can burn over 700 calories in 60 minutes running on a treadmill, while only 476 calories on an exercise bike and 544 calories on a stair stepper. This is because treadmills force your body to work harder with more muscles used and a higher demand on your heart.
Flexibility
Using a treadmill allows you to walk or run at virtually any time of day, in any weather. Running or walking outdoors in extreme temperatures can be dangerous. Heat and humidity can cause dehydration, heat exhaustion or heat stroke, and cold can trigger hypothermia and frostbite. Using a treadmill also eliminates the risk of injuries caused by uneven terrain and darkness. It can be easy to sprain an ankle if you encounter sidewalks, cracks, rocks, tree roots or potholes.
Considerations
As with many exercise machines, a treadmill is only as effective as you make it. Because you choose the settings for duration, speed and incline, you control how much you benefit. If it is too easy, you will not benefit from the exercise. The goal is to choose a setting that will challenge your body, burn the most calories, and strengthen your cardiovascular and muscular systems on a regular basis.
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