Getting in shape doesn't require really strenuous exercise programs. All you really need is a regular walking program to achieve good physical fitness. Walking has less risk of injury than running because there is less strain on legs and feet. Walking on a treadmill provides the same exercise and calorie burning benefits as walking outdoors and even has some advantages.
Description
Walking is a kind of aerobic exercise. This means you stay in continuous motion for a period of at least several minutes. Your heart rate and respiration are elevated as long as you keep moving. It makes little difference whether you walk outside or use a treadmill. Treadmills normally have a display that lets you track the distance you walk, your speed and time spent exercising. MayoClinic.com says you should get 150 minutes or more of aerobic exercise each week. For instance, you might walk on a treadmill 30 minutes a day, five days a week.
Advantages
Treadmills offer some advantages worth considering. You can work out in any weather and without having to worry about traffic, aggressive dogs and other hazards. If you purchase a treadmill or a membership at a 24-hour gym, you can walk anytime, day or night. In addition, once you set the treadmill to a given speed, it stays at that speed. This means you can be sure you are walking at the speed you need to achieve your exercise goals.
Calories Burned
For many people, walking is a way to lose weight. Tracking the calories you burn walking helps you estimate your progress toward your weight loss goal. If you use a treadmill, all the information you need to calculate calories burned is at your fingertips. Find the calories burned per hour for your weight and walking speed on a chart such as those provided by NutriStrategy.com or MayoClinic.com. Multiply the calories burned in one hour by your time in minutes divided by 60. For example, if you weigh 180 lbs. and walk at 3 mph, you burn about 270 calories per hour. Suppose you walk for 50 minutes. Multiply 270 calories by 50 divided by 60 minutes for a total of 225 calories burned.
Benefits
An aerobic exercise program such as walking regularly has many health benefits. MayoClinc.com notes that you can improve your resistance to minor infections and your stamina. Regular exercise helps manage or lower your risk of high blood pressure, high cholesterol and heart disease. Risk for Type 2 diabetes and some kinds of cancer are also reduced. You will be able to stay active later in life and may live longer.
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