We are all aware that regular exercise, such as jogging, is crucial to maintaining our health and fitness. But we typically neglect our fitness and health in this fast-paced way of life. We stop leaving the house due to a lack of time or lack of energy.
People are coming up with novel ways to stay active and work out while inside.
Running should be a regular part of your workout routine, but it can be challenging to do so because it’s not always safe to run on the streets. The treadmill’s significance becomes apparent at this point.
In this article, we’ll look at the many health advantages of jogging on a treadmill as well as the many health benefits of a treadmill. Let’s start.
What is a Treadmill?
A treadmill is an exercise equipment that enables you to run, walk, or jog inside the comfort of your home or a gym.
When striving to maintain good health and fitness, maintain a regular exercise schedule, and maintain home security, a treadmill is a terrific tool.
Exercise on one of the best treadmills is an aerobic activity that can elevate the mood and enhance brain function in addition to giving a cardio workout that develops the body’s circulatory system and builds muscle.
Treadmill advantages are both physical and mental. According to a study published in Medicine & Science in Sports & Exercise, treadmill training may even help burn off stubborn abdominal fat.
Treadmills are excellent for boosting cardiovascular fitness, which lowers the risk of coronary and chronic diseases, as is the case with any aerobic exercise that raises your heart rate.
Treadmills are fantastic for an indoor workout since you can walk, jog, or run at different speeds and gradients to make your exercise more difficult.
How Does a Treadmill Work?
Running on a treadmill has many parallels to running outside, even though it functions differently from a road or trail.
The belt or belt drive mechanism engages when you turn on a treadmill, moving the belt and roller under your feet. The belt drive system pushes against the roller wheels to produce resistance as well.
The belt or belt drive system is also powered by a motor that is part of the belt or belt drive. The belt is then spun at slower speeds by the belt or belt motor than a runner’s legs would move. Depending on the model, the top speed of a treadmill is often between 5 and 6.5 miles per hour.
However, a treadmill’s motor operates differently than a car’s engine.
The motor in a treadmill serves as a belt or belt drive system. On a treadmill, the belt or belt drive system propels and pushes the belt at a constant speed while you run or walk. The treadmill’s engine also generates resistance, simulating jogging outside while indoors.
Types of Treadmills
The three primary varieties of a treadmill are belt, air, and manual.
Belt: Belt treadmills move along several metal belts that are included in the device. By rubbing up against the roller wheels under your feet, the belts produce resistance. These types work best for light running or walking.
Air: The belt of an air-driven treadmill is propelled by a fan belt, belt drive, or fan belt plus belt drive combination. For walking, air-driven treadmills work well.
Manual: A motor, belt, and pulley system are components of a manual treadmill. It imitates moving while jogging or walking on a natural surface, such as a road or sidewalk. These are ideal for sprinting or running. Additionally, there are recumbent and hybrid treadmills that incorporate features from several distinct kinds of treadmills.
Features to Look for in a Treadmill
The quality of your treadmill and how comfortable your workouts are strongly related to the horsepower that the drive motor produces. It can be challenging to understand horsepower and motor characteristics.
Find a motor with at least 1.5 continuous-duty horsepower to make things simple (CHP). You should select 2.5 to 3.0 CHP if you usually plan to run on a treadmill.
Additionally, based on your weight, you will require a more powerful motor.
Other things to keep an eye out for are:
Size of belt: The belt should be at least 48 inches long and 18 inches wide when worn while running. If you are taller than 6 feet, you should wear a belt that is at least 52 inches long for walking and 54 inches long for running.
Control panel: It needs to be easy to use and accessible.
The running bed should cushion impacts, and the belt shouldn’t wiggle with each step.
Purchase a treadmill with an incline that rises to at least 10%. A decline option on the treadmill is useful for providing a more accurate representation of outdoor running conditions.
Maximum weight rating: If you are a larger person, take this into mind. It also shows how sturdy the treadmill is. For a realistic estimate, take into account the maximum user weight rating (which is optimistic) and deduct roughly 50 pounds.
If you intend to run, buy a treadmill that has a top speed of at least 10 mph.
Stability: Whether you’re walking or running on the treadmill, the structure shouldn’t sway.
Treadmill Benefits You Need to Know
Running on a treadmill at home is seen to be much safer and better than running on the streets. You might continue your daily exercise routine with the use of treadmills in your home. Following are some of the many benefits of treadmill running over outdoor running.
1- Less Impact on Knees
Compared to running on the streets, using a treadmill has a lower effect on the knees. Given that there are fewer injuries, it can be said to be a safer kind of running.
Running on a treadmill won’t have much of an effect on your knees, whether you have poor form or good form.
An excellent cushioning system and a rotating bell on a treadmill help you maintain proper running form while preventing injuries. Your knees are less likely to be affected by impact thanks to the padding.
2- You Can Track Your Workout
On a treadmill, it’s simple to keep track of your exercise.
For instance, you can easily monitor your heart rate, calories burned, average speed, and many other factors while running for 30 minutes on a treadmill.
Yes, thanks to the introduction of numerous wearable smartwatches, you can do this while running on roadways. However, compared to treadmills, the accuracy may not always be as precise.
3- You can Use Preloaded Workout Programs
Typically, an exercise programme is preloaded onto the majority of treadmills.
For instance, you might tell the treadmill to run for 20 minutes at a speed of 15 km/h if you wanted to do a tempo run tomorrow. When you follow a daily exercise routine and don’t need to change the tempo or duration every day, this actually helps.
With the push of a button, your treadmill automatically begins running in accordance with the programmed instructions.
You are never allowed to do this on the streets. As soon as you start driving on the streets, it becomes quite difficult for you to gauge your exact speed and time.
You can enter pre planned workouts into treadmills and complete them every day.
4- Helps in Weight Loss
People who are recovering from an injury or beginning runners who wish to reduce weight are said to benefit greatly from using a treadmill.
A treadmill has various settings available for burning calories. In comparison to someone who weighs 70 kilograms, a person who weighs 100 kilograms must expend more calories.
To burn calories and fat from your body, these calculations are crucial. Many treadmills already have settings for different weights. Since it’s not always possible to keep everything in mind, this is never feasible when running on a road.
5- Treadmill is Weather Supportive
One of the most significant benefits of using a treadmill over running on a road is this.
If it’s snowing or raining, you can never run safely on the roadways.
This will result in skipping running for that day, and if it happens frequently, your normal pattern will be disrupted.
You lose interest in performing it and your motivation wanes. However, if you have a treadmill in your home, the weather won’t have an impact on your regular runs and workouts. At 6 a.m. or even at 11 p.m. at night, you can run on a treadmill.
6- Makes Running Exciting
Running outside on the same road every day will make you bored for sure. Yes, you can use headphones to listen to music, but it’s not always a good idea, especially if you’re running on the streets.
Additionally, not all parents will permit their children to run through the streets if they are in school. However, if you have a treadmill at home, you can run while turning on the television or your headphones, which will make jogging more thrilling and enjoyable.
Running on a treadmill is much safer than running outside. Making a routine activity fascinating will undoubtedly help you to keep consistency because doing anything consistently can be monotonous.
7- Running Keeps You Healthy and Fit
Numerous studies show that running on a treadmill or outside keeps you in shape and is beneficial. Running also contributes to mood enhancement and happiness.
If a stressed person runs frequently, they can manage their mood fluctuations. After a run, one typically feels energized and upbeat.
Treadmill running is regarded as a very effective stress reliever. It is regarded as a fantastic solution for those experiencing anxiety and despair.
8- Provides Strength to Bones and Knees
Regular treadmill running helps to strengthen your bones. There is a misconception that states excessive running might harm your legs.
This is completely false because exercise increases the amount of calcium your bones can absorb, which strengthens your bones and increases blood flow. The benefits increase as we include more running into our daily lives.
9- Makes You Look Smart
Well, the aging process is a natural phenomena, and as such, it is very difficult to slow down.
Running will definitely make you look clever, but it won’t stop the aging process. If you are healthy and trim even at age 40, you will look more intelligent than people your age.
Compared to your age, you appear a lot younger. Therefore, it is advised to incorporate at least 15 minutes of running each day.
10- Helps With a Good Night’s Sleep
We already know why getting a good night’s sleep is so important, but for many teenagers right now, “cant sleep” has been a problem.
Numerous case studies demonstrate how activities like treadmill jogging, walking, and running might aid in restful sleep. People now frequently work while sitting down, which lowers their fitness levels. In addition, they don’t burn off enough calories to keep them awake.
Exercises like jogging, running, or treadmill walking, even for 20 minutes a day, will help you burn off enough calories to induce sleep.
Treadmills are a great way to get in shape, but they also have certain drawbacks, such as the following:
Expensive to buy – Even if you don’t use your treadmill frequently, it is still expensive to acquire a treadmill.
Heating up and cooling down — In contrast to walking or jogging outside, a treadmill takes some time to cool down and heat back up. If you’re utilizing it in a small area, this could take a few hours or perhaps a few days.
Inconvenient – You cannot simulate the sensation you experience while running or walking outside on a treadmill because it travels slowly and under your own power.
Not as healthy – Running and walking on a treadmill are not as healthy as running or walking outdoors.
Who Should Use a Treadmill?
Treadmills are a fantastic option for many people to start a new training regimen because walking is generally well tolerated by people of all fitness levels and for the majority of back issues. The treadmill can be used for interval training or jogging as strength and endurance increase.
Who should not Use a Treadmill?
Running on a treadmill can cause joint problems in those who are overweight or obese. People who are fat frequently experience joint discomfort and other negative effects. Until you attain a healthy weight, try to avoid it and instead try some other types of cardio.
How to Use a Treadmill Effectively?
Running on the treadmill should be done in the same manner as running outside. Take long, uninterrupted steps instead of short, choppy ones when running. If you don’t feel like you’re using proper form, slow down until you do. After that, quicken your pace.
Best Treadmill Brands and Models Available
There are two different kinds of treadmills: an electric or automatic kind and a manual model. One benefit of purchasing a manual one is that they are more economical. Others, like the automatic ones, are more common in gyms and cost more money. The newest automatic treadmill in the areas of Pakistan in 2022:
- Motorized Electric Folding treadmill running machine 1.5 HP
- Electric Motorized Folding Treadmill Running Machine 1.0 HP
- Motorized Treadmill-HF-C-8 Silver
- Slim Line Motorized Treadmill Model Th-3000
- American Fitness Motorized Treadmill Th 4000
Price of Treadmill in Pakistan
You can get an idea about the prices of treadmill in Pakistan from the table below:
|Treadmills||Price in Pakistan|
|Manual Treadmill Running Machine||Rs.14,000|
|Motorized Electric Folding treadmill running machine 1.5 HP||Rs. 34,999|
|Motorized Electric Folding Treadmill Running Machine 1.0 HP||Rs. 37,999|
|Motorized Treadmill-HF-C-8 Silver||Rs. 57,000|
|Slim Line Motorized Treadmill Model Th-3000||Rs. 64,999|
|American Fitness Motorized Treadmill Th 4000||Rs. 77,499|
Treadmill running is often regarded as one of the greatest solutions for athletes and others who wish to maintain their fitness and have a daily exercise routine as it’s not always safe to run through the streets.
Running is regarded as one of the best exercises for burning calories and keeping in shape. Running on a treadmill not only makes your regular fitness regime exciting and delightful, but it also offers additional tracking functions.
FAQs about Treadmill
Does using a treadmill help you lose tummy fat?
On a treadmill, jogging or running is an extremely efficient technique to burn fat and shed pounds. The CDC advises engaging in 75 minutes of vigorous activity or 150 minutes of moderate activity per week. This can be done by running on a treadmill because it is less strenuous on your joints than running outside.
How long should you run on a treadmill?
Your level of fitness, your goals, and your daily activities will all influence how much time you spend on a treadmill. To fulfill the CDC’s recommendation of 150 minutes of moderate-intensity exercise each week, a good place to start would be by walking or jogging for 20 minutes each day.
What treadmill exercise is most effective?
Your fitness goals will determine the perfect treadmill workout for you. Exercises like HIIT and hill training are excellent for shedding pounds and sculpting your legs. You can utilize applications like iFit and Peloton, as well as the built-in training routines on your machine, to help you with your treadmill workout.