According to a 1996 study conducted at the Medical College of Wisconsin comparing different exercise machines, the treadmill is the most optimal indoor exercise machine for enhancing energy expenditure. Education on treadmills is the best tool for choosing a treadmill that fits a your needs and goals.
History
The first treadmill, built in 1875, was surprisingly not for humans but instead for animals to generate power for everyday chores such as churning butter and pumping water. In the 1920s, the treadmill (conveyor belt) was used by Ford Motors to transfer motor parts from one area of the manufacturing plant to another. Then, in 1952 Robert A. Bruce, director of cardiology at the University of Washington, used the treadmill for humans during stress tests to measure and detect heart disease and malfunction. The treadmill did not make its debut in the gyms and homes until the 1960s. Since then, the treadmill has grown in popularity and extensive research studies have focused on the effectiveness of the treadmill as an exercise machine.
Features
Features vary among treadmills. Select a treadmill that offers features that will best fit your needs and goals.
The two types of treadmills are non-motorized and motorized. Non-motorized treadmills are manually propelled and are less expensive. The motorized treadmill uses a motor to turn the belt, requiring you to keep pace with the speed of the belt. Most motorized treadmills have two motors: one that controls the speed of the belt and one that controls the incline of the deck. Choose a motor power that is strong enough for the intended use of the treadmill. A 1.0 to 1.5 HP continuous-duty motor is adequate for walking whereas a minimum of 1.5 HP continuous duty motor is recommended for running. If you weigh more than 180 lbs., choose a motor that has a minimum of 2.0 continuous duty horsepower.
The length and width of the deck should fit your natural stride. The thickness of the belt and deck offers shock absorption and should be appropriate for the activity. The belt should be two-ply and the deck under the belt should be at least 3/4 inch for walking and 1 inch for running.
The more sophisticated treadmills feature an electronic display of speed, incline grade, calorie count, time elapsed, number of laps, pace, miles per hour (mph), heart rate monitor and program selection. Most treadmills have an emergency shutoff for safety purposes. Some commercial-grade treadmills will include extras such as water bottle holders, DVD players, TV and built-in fans.
Benefits
Treadmill use simulates the most natural movement an individual can perform thereby increasing your likelihood for exercise adherence. Using a treadmill is the easiest method for improving overall fitness including cardiovascular endurance, speed, balance and coordination. Treadmill exercise reduces high blood pressure and resting heart rate while increasing HDL, the good cholesterol needed to combat high total cholesterol. Using a treadmill is a weight-bearing exercise that improves bone density, thereby reducing the risk for osteoporosis. The treadmill is an effective tool for weight loss and weight management.
Treadmill vs. Outdoor
The treadmill allows you to maintain a precise pace, whereas you may slow down or speed up unknowingly outdoors. In addition, you can vary the workout program precisely and within a controlled environment, including interval training, tempo running, easy training and hill training. Training on a treadmill indoors provides an alternative during inclement weather. The surface of the treadmill is softer and more forgiving than outdoor terrain. Exercise physiologist Douglas Brook, MS, says, "When you plant your feet on the moving surface of a treadmill there is also less braking force when compared to the landing shock of stationary surfaces. Many runners with knee problems find that treadmilling at an incline gives them the same cardiovascular results as outdoor running without the strain and pain in the knees."
The treadmill does not simulate conditions such as wind resistance and uneven terrain necessary for road racing or track and field training. Treadmill training lessens the ability to improve your proprioception, the body's neuromuscular awareness and ability to adjust to change in different environments. Lack of scenery change may create boredom and eventually termination of activity.
Motivation Assessment
Before buying a treadmill or a gym membership, you should evaluate your motivation level. The continuous linear motion of the treadmill may become monotonous and unexciting over time. Watching a favorite TV show or DVD, listening to energetic music, practicing visualization and varying the workout routines are effective methods for keeping you motivated and moving towards your overall goal.
Member Comments