As is often the case in life, the simplest things are often the best. This applies to exercise too. For example, one of the best forms of exercise,
is a direct outgrowth of one of the first things we learn to do—walk. Also, running can reap great physical benefits as we get older.
Indeed, along with
swimming, running offers one of the best overall workouts. But running does have its drawbacks. Prolonged running, especially on hard surfaces, can wreak havoc with your lower body. Unless you have an indoor track available to you, extremes of weather and temperature can complicate or curb even the most ambitious running program.
Never one to overlook a potential market, the exercise machine industry has responded with all types of indoor running machines. One that continues to grow in popularity is the home treadmill. Why? Here are three key reasons: Convenience—Most people prefer not to exercise outside when it is cold, inclement, or dark. Even if you have access to an indoor track or
health club, finding a regular time to run during a busy week's schedule can be difficult. Owning a treadmill solves these problems. People who own one have the opportunity to exercise more often.
Physical benefits—Exercising on a treadmill has wide-ranging benefits. Using a treadmill has great cardiovascular value for the heart, lungs, and circulatory system. It is a very efficient way to lose body fat, strengthen muscles and bone, and help reduce stress.Low-impact workouts—Despite all the benefits, years of walking or running can take its toll on feet, legs and hips, especially if you exercise on hard surfaces like asphalt or concrete. Treadmills, particularly higher-end models with built-in shock absorption properties, can reduce the stress placed on your feet, legs, and joints.
One of the biggest decisions for prospective buyers is whether to purchase a motorized or a non-motorized treadmill. What is the difference? Basically, with a motorized treadmill, you have to keep pace as the machine's motor moves the treadbelt (at a speed you electronically set). With a non-motorized treadmill, you push the belt with your feet, so you only go as fast as you push.
There are other differences as well. For one, non-motorized treadmills are much more affordable. Most are under $200. Conversely, high quality motorized models range from $1,000-$9,000 depending on the features you are looking for. There are models under $500, but they should be checked out thoroughly to make sure they are safe and can stand the test of time and endurance. Non-motorized treadmills also take up much less space and, theoretically, can help you burn calories more efficiently, since
supply the muscle power to move the treadbelt.
Alas, however, this last fact is not necessarily true. Because
supply the muscle power, unless you are in good shape, you tend to move slower and tire more quickly. As a result you may actually burn fewer calories. Non-motorized models also have other drawbacks. Aerodynamics dictate that to get a non-motorized treadmill going, it has to be tilted on an incline. This can make running difficult if you are out of shape or not used to running. So, you derive less benefit. Finally, as you tire on a non-motorized treadmill, you will tend to push harder on one leg. This can make the motion of the treadmill choppy and harder to run on.
What is the bottom line? Unless you are in very good physical condition, it is generally better to buy a motorized rather than a non-motorized treadmill. If you do go the motorized route, here are some variables you might consider: AC or DC motor—AC motors tend to be noisier. They also drain more power and often require a dedicated power source.
Horsepower—For runners, a motor with 3 horsepower or higher is necessary. If you walk, you can consider a lower number, but keep in mind that you are buying something that you want to last.Belt thickness—Two-ply belts are stronger and tend to curl less around the edges.
Running surface length—A longer running "deck" will allow for a more natural stride and easier running motion.
Speeds—If you plan to walk on your treadmill, 0.5 mph minimum to 6 mph maximum speed should be sufficient. If you plan to use it for running, 0.5 mph minimum to 8-12 mph is preferable.
Shock absorption—Manufacturers use different techniques to absorb the shock to your feet and legs. These range from thicker running belts and thinner running decks to actual shock absorbers placed under the deck (more expensive) and "floating beds," where the treadmill floats on special springs (more expensive still). Remember that the higher the level of shock absorption built into the machine, the less wear and tear on your feet, legs, and joints.
Incline—Treadmill inclines vary from 2% maximum incline to as much as 15%-25% maximum incline. The greater the possible degree of incline, the more varied a workout the machine can offer. In addition, check the machine's incline mechanism; electronic switch inclines are preferable to manually operated inclines. Automatic inclines (which are tied directly to and change automatically during your workout) can be nice, but expensive.
Electronic feedback—Almost all motorized treadmills offer electronic speed, time, and distance displays. Most also include preset or customized workout programs. Your choices are limited primarily by your wallet. For more money, you can purchase models that store personalized programs and/or records of your workouts. Many machines also offer heart rate monitors, up to and including wireless monitors and monitors that set off an alarm if you are outside your target heart rate. Note, however, that many of these monitors can fall somewhat short of accuracy, with chest strap monitors likely to be the most accurate.
In conclusion, here are 3 points: First, try to negotiate a free trial period. If not, make sure there is a fair and resonable return policy. Be sure to understand the warranty information before you buy. Second, consider the purchase of a used treadmill. Check your local want ads and local health clubs (many upgrade equipment regularly and need to sell old equipment). Finally, as always, before beginning any new exercise program, get approval from your doctor.
How to choose a treadmill. Consumer Search website. Available at: http://www.consumersearch.com/treadmills/how-to-buy-a-treadmill. Updated December 2014. Accessed January 14, 2015.
How to buy a treadmill: A treadmill buyers guide for distance runners. Running Planet website. Available at: http://www.runningplanet.com/how-to-buy-a-treadmill.html. Accessed January 14, 2015.
Selecting and effectively using a home treadmill. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-home-treadmill.pdf. Accessed January 14, 2015.
Should you invest in a manual treadmill? Treadmill Talk website. Available at: http://www.treadmilltalk.com/manual-treadmill.html. Accessed January 14, 2015.
Treadmill comparison and rating guide. Treadmill Talk website. Available at: http://www.treadmilltalk.com/treadmill-comparison-and-rating.html. Accessed January 14, 2015.
Why train on a treadmill? Running Planet website. Available at: http://www.runningplanet.com/why-train-on-a-treadmill.html. Accessed January 14, 2015.
Last reviewed January 2015 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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