The treadmill is one of the most popular forms of home exercise equipment, commanding more than 50 percent of the $5 billion equipment market, according to "Consumer Reports" and the National Sporting Goods Association. Treadmills can be easy to use and effective, but there are also downsides to consider in determining whether a treadmill is a good choice for you and your family.
Identification
Although treadmills come in manual and electric modes, there is only one type of treadmill machine, consisting of a moving belt on which you walk or run. Treadmills can include a variety of features that may make them more or less useful for your needs, including varying speeds, which usually top out at about 10 mph; inclines ranging from a low of a 2 percent grade up to 15 percent; display settings such as speed, distance, time and calories; water-bottle holders; and heart-rate monitors.
Pros
Treadmills can provide the same aerobic benefits as walking or running outdoors, but with the convenience of not having to worry about weather, dangerous traffic, darkness or crime. Rick Morris, author of "Treadmill Training for Runners," adds that in some cases, treadmill training provides even greater benefits than outdoor training, due to the consistent pace of the treadmill. Many training programs require workouts to be performed at a precise pace and distance, and a treadmill can help you easily adhere to those requirements. If you live in an area that is flat, you can also simulate walking or running up hills for greater aerobic fitness by simply altering the incline on your treadmill.
Cons
According to Chris M. Amann, M.D., a clinical faculty member and team physician at the Ohio State University Sports Medicine Center, running on harder surfaces such as a treadmill may cause greater forces to be absorbed by your knees, which can lead to injuries. He adds that this can be mitigated by altering your routine by walking or running part of the time on a softer surface outdoors, using properly fitted shoes and walking faster, which is easier on the knees due to reduced impact forces. When running on the treadmill, you also lose the wind resistance that can increase your running workload between 2 percent and 10 percent, although using the treadmill's incline can help compensate, Morris says. Boredom is another complaint associated with treadmills, as are the costs involved, since a reliable machine usually starts at about $1,500.
Considerations
Kevin Urban, editor at Treadmill Talk, says whether you run outdoors or indoors on a treadmill, the most important thing to remember is to use proper form, stance and gait to prevent injuries. The Treadmill Buyer's Guide also recommends looking for treadmills with adjustable cushioning, which allows you to adjust the shock absorption to your particular comfort level.
Warning
Treadmills are a common cause of injuries in the home. The National Electronic Injury Surveillance System reported that 1,009 home treadmill injuries occurred in infants and children from Jan. 1, 1996, to Sept. 30, 2000. It's recommended that you keep children away from treadmills and make sure the treadmill is disabled when not in use. All treadmills have a safety key that can clip onto your clothing and turns the treadmill off if you fall. Your machine should also come with an emergency shut-off magnet or button that will instantly cut off the power.
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