How Effective Is Walking On A Treadmill?

Walking on a treadmill offers several benefits to a person dedicated to regular workouts. As a weight-bearing exercise, it is an effective way to reduce your risk of osteoporosis, explains the National Osteoporosis Foundation. It gives you the flexibility of walking anytime that it is convenient for you whether you exercise at home or in a gym.

Benefits

One of the primary benefits of walking on a treadmill is that you will avoid the negative effects of weather, which can affect an outdoor walk. You can still get a cardio workout in despite storms, excessive heat, ice or snow. If you have a treadmill at home, you also have the convenience of completing a workout without having to leave the house. This fact alone can address one of the many obstacles some people have to regular exercise.

Features

Treadmills include several features that can enhance your workout. Exercise programs such as interval training can help you burn more calories in a shorter period of time, explains the American Council on Exercise. Interval training increases the efficiency of your workouts. Treadmills may also have other features such as heart monitors. This way, you will know if you are in your target heart zone. The University of Maryland Medical Center advises exercising within 50 to 75 percent of your maximum heart rate for cardiovascular health.

Considerations

Walking on a treadmill, like any exercise, is only as effective as the time you put into it. To get the most out of your workout, you must exercise regularly. Your body will adapt and become stronger as you continue to work out. With a treadmill, you can match your body's added strength and endurance easily with more intense workouts. In this way, you can continue to better your health and realize the health benefits of exercise.

Overground Walking

One concern regarding the use of treadmills has been the differences between using a mechanical means of walking versus walking overground. A 2007 study in the journal "Gait and Posture" found that the mechanics of walking on a treadmill and on ground were virtually identical in terms of gait and energy expenditure. The rough surface of the treadmill surface adds resistance to walking. What is lacking is wind resistance, which can vary considerably.

Calorie Burn

The effectiveness of using a treadmill depends upon the intensity of your exercise. The more effort your workout requires, the greater the calorie burn. MayoClinic.com estimates that a 160-lb. person walking two mph will burn 183 calories in an hour. If you walked three-and-a-half mph instead, your calorie burn rises to 277 calories per hour. With a treadmill, the speedometer gives you the opportunity to visualize the intensity of your workouts so you can manage weight control with more accurate information.