Americans continue to struggle with weight problems. The National Institute of Diabetes and Digestive and Kidney Diseases estimates that less than one-third of Americans are at a healthy weight. Physical activity can help alleviate the problems caused by being overweight, yet only about 5 percent of Americans engage in regular vigorous activity, according to a 2010 study in the "American Journal of Preventive Medicine." Treadmill walking can offer a solution that removes the barriers to regular physical activity.
Significance
The International Health, Racquet and Sportsclub Association estimates that more than 45 million Americans work out at health clubs, based on 2010 figures. This gives them an opportunity to use treadmills for cardio workouts. More than 76 percent of the clubs surveyed offered fitness evaluation services. This figure is significant because it means many clients have the opportunity to become educated about their fitness state to help them avoid injuries due to overly aggressive training.
Benefits
Treadmill walking offers several advantages. Depending on the treadmill, you can use a pre-programmed workout to guide you through your exercise session. You may also be able to monitor your heart rate to make sure you are exercising in your target heart zone for maximum effectiveness, explains the University of Maryland Medical Center, or UMMC. You will not have to deal with weather problems such as extreme cold or warm weather. You can exercise safely at the gym or in the privacy of your own home.
Considerations
To gain the benefits of treadmill walking, you will need to engage in brisk walking, recommends a 2010 study in "Archives of Internal Medicine." A more intense effort is needed to increase your calorie burn for losing weight. Slow walking--less than 3 mph--did not significantly reduce weight gain, so you must balance the intensity of your workout with the necessary precautions.
Cautions
It is important to approach treadmill walking slowly if you have been sedentary for several years. Training too intensely can lead to injuries such as shin splints, which will set back your training efforts. The Mayo Clinic explains that shin splints can be caused by walking on slanted surfaces. For those using a treadmill, you may want to proceed cautiously when increasing the incline to avoid injury.
Over-Ground Walking
You may wonder if you can gain the same benefits from treadmill walking vs. over-ground walking. A 2007 study in the "Journal of Applied Physiology" found virtually no differences in gait between either types of walking. If available, you can use a treadmill to burn calories and lose weight. The controlled environment may reduce your risk of injuries due to distractions while walking outdoors. In any case, being active is essential for your overall fitness.
References
- "American Journal of Preventive Medicine"; Frequently Reported Activities by Intensity for U.S. Adults; C.Tudor-Locke et al; October 2010
- University of Maryland Medical Center: How Much Exercise Is Enough?
- "Archives of Internal Medicine"; Bicycle Riding, Walking, and Weight Gain in Premenopausal Women"; A. Lusk et al; June 2010
- Mayo Clinic: Shin Splints--Causes
- "Journal of Applied Physiology"; Biomechanics of Overground vs. Treadmill Walking in Healthy Individuals; S. Lee and Lee1,2 and J. Hidler; November 2007
Member Comments