Treadmills are a valuable piece of workout equipment that can burn calories quickly. The American Council on Exercise explains that jogging, classified as running slower than eight minutes per mile, and running can increase your maximum oxygen uptake, improve your body composition, decrease your risk for heart disease and improve your psychological well-being.
Benefits
Walking and running are effective cardiovascular exercises that strengthen and tone your lower body. The weight-bearing activity promotes bone health and can prevent osteoporosis.
Treadmills offer an alternative to walking or running outdoors or on a track. Exercising indoors allows for a controlled climate, so you can still work out despite adverse weather conditions outside. The surface is smooth and consistent, so the risk of tripping over an object or on an uneven surface is reduced. You can control your pace and intensity, and the treadmill tracks your distance and progress.
Features
Although treadmill features vary based on the brand, most come with standard options. Change the speed and incline to increase or decrease the intensity of a workout. For the most difficulty, increase your speed and incline at the same time.
Many treadmills offer pre-installed programs that will vary the intensity and speed throughout the workout. The machine also helps you track your workout goals easily. For example, if you want to jog for a certain amount of time or distance, the treadmill will display your progress.
Cardiovascular Guidelines
The American College of Sports Medicine recommends that healthy adults get 30 minutes of moderately intense cardio activity five days a week, or 20 minutes of vigorously intense cardio activity three days a week for health benefits.
More exercise, up to 60 to 90 minutes per day, may be necessary for weight loss. These minutes can be broken up throughout the day into multiple shorter sessions.
Types of Training
Treadmills allow for different types of training. Two common types are continuous and interval training. Maintaining a consistent level of intensity for a period of time, generally 20 to 60 minutes, is called continuous training. The level of intensity usually ranges between 50 percent and 85 percent of your maximum oxygen uptake, according to the American Council on Exercise.
Interval training combines short bursts of intense activity followed by a lower-intense recovery or rest period--for example, running at a faster speed for one to three minutes followed by a walk for the same amount of time.
Considerations
Start your workout program slowly and increase your intensity and duration gradually to avoid injuries. With weight-bearing exercises such as walking and running, be sure to thoroughly warm up, cool down and stretch after exercise, particularly focusing on your lower body.
Attach the safety clip to your clothes so that the treadmill will stop if you need to slow down or if you fall. Wear proper footwear that is comfortable and provides adequate heel support and sole cushioning.
