The treadmill is a piece of exercise equipment that allows you to walk, jog or run indoors. It is appropriate for all exercise levels---from the beginner to the experienced endurance athlete. Training on the treadmill requires little skill or specialized equipment.
Features
Treadmills offer the ability to move at speeds ranging from 1 mph up to 15 mph on some commercial models. The treadmill belt also rises to mimic hills from a 0 percent grade to 15 percent. Those looking to duplicate outdoor hiking conditions might seek out super-incline trainers that rise up to a 30 percent grade and offer a 3 percent decline.
Function
Treadmill training is appropriate for people looking to improve cardiovascular health, lose weight, burn fat or train for a specific running event. Power walking or running on a treadmill to bring your heart rate to an aerobic zone, about 55 percent to 75 percent of maximum, helps build cardiovascular fitness. Runners looking to improve their speed might perform precisely timed intervals on the treadmill without the assistance of a coach and stopwatch. Others training for a specific event might duplicate the course through the assistance of a treadmill---programming in hills and flat sections as they might be encountered in real-life conditions.
Benefits
Working out on the treadmill offers the potential for a big calorie burn. The number of calories you burn on a treadmill depends on your age, intensity level, gender, size and efficiency, but a 150-lb. woman jogging at a speed of 6 mph will burn about 350 calories in 30 minutes. Raising the incline or speed increases this burn.
The "International Journal of Sports Nutrition and Exercise Metabolism" published a study from the University of Cape Town, South Africa in 2010 that demonstrated participants burn more fat during running than during cycling---even when working at the same intensity level. The treadmill also offers more cushioning than asphalt or concrete as noted by Rick Morris, author of "Treadmill Training for Runners."
Considerations
Because a treadmill is indoors, it fails to offer wind resistance and terrain irregularities. To better mimic outdoor conditions, set the ramp to an incline of 1 percent or 2 percent. Even if you are committed to outdoor training, consider using a treadmill if roads are icy or temperatures are so hot as to potentially cause heat stroke.
Caution
If you are extremely overweight or suffer from joint and back problems, treadmill training might not be appropriate for you. If you are new to exercise, ease into a program gradually. Running too much too soon is likely to cause injuries such as shin splints and extreme soreness.
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