Since its release on the market, treadmills have become the ideal option to keep fit and train from the comfort of our home, especially when we haven’t had time to go out or the weather doesn’t allow it.
Thanks to the advancement of these machines, beginner runners to the most experienced ones use them for training since they allow them to adjust characteristics such as the inclination to the route of any part of the world where you want to train.
Get the inside scoop on choosing the perfect treadmill with our in-depth Treadmill Buying Guide. Your ideal home gym awaits!
However, these are not the only benefits of these machines. If you want to know them all, read the article until the end.
Key Takeaway Table For : What can a treadmill do for you?
| Key Takeaway | Description |
|---|---|
| 1. Cardiovascular Health | Regular treadmill use can improve cardiovascular health by increasing heart strength, lowering blood pressure, and enhancing circulation, which reduces the risk of heart disease and promotes overall health. |
| 2. Weight Management | Treadmills help users burn calories through aerobic exercise, supporting weight loss and maintenance when combined with a healthy diet. They provide an efficient way to engage in consistent workouts for better weight management. |
| 3. Improved Joint Flexibility | Walking or running on a treadmill can enhance joint flexibility and reduce stiffness, as most treadmills have shock-absorbing surfaces that reduce the impact on joints compared to running on concrete or asphalt surfaces. |
| 4. Mental Health Benefits | Exercise, including treadmill workouts, can help relieve stress, anxiety, and depression by releasing endorphins, improving mood, and promoting better sleep. This contributes to overall well-being and improved mental health. |
| 5. Customizable Workouts | Treadmills offer adjustable speed, incline, and pre-set programs, allowing users to create personalized workouts that cater to their fitness goals and preferences. This versatility makes them suitable for all fitness levels. |
| 6. Muscle Toning and Strengthening | In addition to cardiovascular benefits, treadmill workouts can help tone and strengthen muscles, particularly in the lower body. Running or walking at an incline can further target specific muscle groups, enhancing overall muscle tone. |
| 7. Convenience and Accessibility | Treadmills provide a convenient and accessible way to exercise, allowing users to work out in the comfort of their own homes or at fitness facilities, regardless of external factors such as weather or daylight. |
Benefits of Treadmills
| Benefits | Explanation | Scientific Reference |
|---|---|---|
| Convenience | Treadmills can be used in the comfort of your own home, allowing you to workout at any time without having to worry about weather or travel time. | N/A |
| Improved Cardiovascular Health | Treadmills are an effective tool for improving cardiovascular health by raising the heart rate and increasing blood flow. | American Heart Association |
| Increased Caloric Burn | Treadmills can help increase caloric burn, making them an effective tool for weight loss and management. | American Council on Exercise |
| Reduced Impact on Joints | Running on a treadmill reduces the impact on joints compared to running on a hard surface, making it a good choice for people with joint pain or injury. | Journal of Orthopaedic Research |
| Improved Muscle Tone | Regular treadmill workouts can help improve muscle tone and build strength, especially in the legs, hips, and buttocks. | American Council on Exercise |
HISTORY OF TREADMILLS
The history of treadmills is not well-known, and we wonder if any of you have imagined it. Initially, treadmills were developed to take much more efficient advantage of crushing grain and pumping water in ancient times. However, in the 19th century, upon learning about this technology, they decided to use it as torture for enslaved people, thieves, etc.
It wasn’t until 1952, thanks to cardiologist Robert Bruce and mechanical engineer Wayne Quinto, that we saw the first glimpse of what we know today as treadmills. This machine was initially intended as a device to certify diagnoses of lung or heart diseases in people.
In 1968, Dr Kenneth H. Cooper published his research paper on the importance of aerobic exercise that motivated different professionals to work on developing and mechanical adjustment better treadmills.
TYPES OF TREADMILLS
Currently, we can get up to 4 treadmills on the market: commercial, folding, motorized and manual.
The manual ones are somewhat “old” treadmills. They only work with the force of their user and do not have any motorized components. This characteristic places this type of machine in the most economical and least sold type.
Motorized treadmills are the second type of treadmill that came onto the market to offer higher quality to its users. They can be programmed with different speeds and inclination that is manually adjusted to the desire or need of each person.
Folding belts are the most chosen and sought-after type today. These models usually have all the important features of a treadmill but will only take up as much space in your home by folding and storing discreetly.
Commercial treadmills come with all the accessories and feature people need when training in gyms. They are quite advanced models (mostly) and mass-produced for use in gyms.
TREADMILL BENEFITS
The posture you use when running outdoors and using the treadmill is the same. This posture will help you work and improve the effectiveness of your workouts while avoiding injuries, muscle tension, or pain.
It is always recommended that before running and when running, mentally review your position, back straight, head up and looking forward, arms and shoulders in smooth movements with your legs, etc. In this way, you can always guarantee that you comply with the posture or correct it automatically to get used to it.
Read Also: Maximize Your Investment: A Guide to Determine How Much to Spend on a Treadmill
Allows for cardiovascular exercises
With the treadmill, you can perform various cardiovascular exercises for as long as you want and adapt these exercises to the training characteristics you require. Many of today’s machines will allow you to program your goals in each workout and long-term goals. In addition, you will be able to choose a variety of routes from different countries and pretend that you are there training.
Due to this last characteristic, you will have training to carry out mountain, hill or flat terrain training to enhance your skills. The first two options are ideal for testing your resistance and working it through the different levels of inclination that the treadmill allows you to configure.
Strength training
For many, treadmills can only strengthen the legs and physical resistance; however, this is an error. The tapes can be used to work the upper and lower body through the performance of various resistance band exercises, such as:
Bow and arrow: consists of imitating the action of archery on several occasions with a resistance band that makes it difficult to move your arms without limiting them completely.
Rear Delt Fly: you have to take each end of the band in the centre of your body, lift it to the height of the shoulders, and hold for 5 seconds. Then it would help if you did it with several repetitions to work that body part properly.
Free Weights: A different exercise without a band that you can perform with a pair of small, light weights. Thus, while you walk on the treadmill, you can also work your arms with a fairly simple exercise.
ERRORS WHEN USING THE TREADMILL
Taking advantage of running machines’ benefits for our training is quite simple, but we must pay attention to the following list of mistakes to avoid committing them.
Whether running outdoors or on the treadmill, you should always complete your stretching exercises at the start and end of your workout. This way, you will avoid injuries and get a more relaxing workout.
Be careful with the strides. Falling too hard will not only cause damage and pain to your body but will also damage the treadmill. We recommend imagining that the training takes place outdoors and striving to land smoothly and on point as in a normal run to avoid landing hard.
Don’t stick to just one routine. Treadmills allow you to perform a wide variety of routines with their numerous options. Challenge yourself! Do different types of training every day of the week. Use a flat terrain on Monday, and on Tuesday, try the first levels of inclination for a few minutes… In short, do intervals between different options that help you improve your resistance.
Finally, running machines allow any athlete to train on different routes, challenging their physical resistance from the comfort of their home. In addition, with these machines, you can work different muscles of your body, tone them and burn fat and calories in a few minutes of training.
| Title | Authors | Publication Year |
|---|---|---|
| Effects of Treadmill Exercise on Fitness and Quality of Life in Patients with Peripheral Arterial Disease | Gardner, A.W., & Poehlman, E.T. | 1995 |
| Treadmill Training for Older Adults: A Comparison of Three Programs to Improve Gait Speed and Walking Endurance | Flansbjer, U.B., Downham, D., & Lexell, J. | 2006 |
| Treadmill Walking as an External Pacemaker to Improve Gait Rhythm and Stability in Parkinson’s Disease | Frenkel-Toledo, S., Giladi, N., Peretz, C., Herman, T., Gruendlinger, L., & Hausdorff, J.M. | 2005 |
Please verify the references and consult the appropriate research articles for more accurate and in-depth information.
John
John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.