The benefits and harms of running on a treadmill

Health Benefits of Running
How are treadmill exercises beneficial for men and why are they beneficial for women?
What are the contraindications?
Important “but”!
How to reduce the risk of injury to zero

When it comes to cardio equipment, the first thing many people think of is the treadmill. This is rightfully the most popular exercise machine among athletes of different ages and levels of physical fitness. In this article, we invite you to analyze the advantages and disadvantages of treadmills, discuss how exercises on this machine are useful and how they can be harmful.

What are the benefits of running on a treadmill?

Regular exercise provides countless health benefits, including a stronger heart, weight control, and reduced insulin resistance.

Heart

Running on a treadmill has a positive effect on heart function. In addition, it allows you to diagnose some heart diseases at an early stage, when there are no visible symptoms in the absence of physical stress.

Using a treadmill is an effective way to stress the body in order to monitor the patient's vital signs. Treadmill tests are often performed by patients who are not yet experiencing symptoms of heart disease but already have risk factors such as high cholesterol.

Circulation

Regular gentle running on the treadmill improves blood circulation in the body and helps lower blood pressure, strengthening the heart. By running, you protect yourself from blood vessel diseases. Aerobic exercise reduces low-density lipoprotein (bad cholesterol) levels and increases high-density lipoprotein (good cholesterol) levels.

Weight control

Running on a treadmill is an effective way to lose weight or maintain a healthy weight. This activity burns much more calories than strength training in the gym, and at the same time, it is technically simpler and more natural for the body.

Photo: Andrew Lozovyi

Diabetes help

Regular, feasible physical activity is a very important factor in controlling insulin levels in type 2 diabetics. A study published in the Indian Journal of Clinical Biochemistry found that activities like running lowered blood sugar levels in diabetic patients.

A combination of diet and exercise is the best way to control diabetes symptoms in insulin-dependent patients. But here a consultation with a doctor is necessary.

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Dream

Regular exercise helps regulate hormonal levels and promote better sleep. Just don’t put off your studies until the night and get on the treadmill shortly before bed.

Muscles

Running tones almost all the muscles of the body, but especially the muscles of the legs. And the advantage of running is that it uses them in a balanced way, without over-stressing any one group.

Brain

Running helps the brain function better, makes it healthier, and stimulates the production of endorphins - the hormones of happiness. Therefore, running can directly help relieve depression and anxiety.

Skeletal system

Regular running increases bone density. This definition refers to the amount of minerals in bones that contribute to their strength and longevity. Running on a machine is a great way to strengthen your bones without damaging your joints, since the treadmill belt has less impact than asphalt, concrete and dirt.

Mechanical track: model description and cost

Today, the industry produces several types of treadmills, and each of them is good in its own way. Based on their operating principles, they can be divided into three large groups:

mechanical;
electrical;
magnetic.

What are their similarities and differences?

The most popular type among the population is a mechanical treadmill. This is a simple and affordable simulator. The principle of its operation is that it works thanks to the mass of the trainee and the force of friction. This significantly reduces its cost and makes it accessible to not very rich people.

How much does a manual treadmill cost? Depending on the manufacturer, size, weight, the price of such tracks ranges from 4 to 10 thousand rubles. In the simplest models, the angle of the track can be adjusted, and only in the more advanced ones a brake pad is also installed. Its advantages include small size, ease of use, low price and complete independence from the availability of electricity.

The effect of running on men and women

Benefits for men

Running increases the level of free testosterone, which is responsible for high libido and sex drive. Also, thanks to regular running, a man’s reproductive potential improves and the number of sperm increases.

It should be noted that running helps to gain self-confidence. And many men tend to restrain their emotions, which negatively affects their psychological well-being. Running brings about positive changes in this area.

Read more on the topic: What are the benefits of running for men, and how does it affect potency?

Benefits for women

Women who regularly run note that they have become easier to endure the first days of menstruation. By improving blood circulation, pain in the stomach and back is relieved. A physically active woman, both during normal times and when pregnant, complains less of heartburn, nausea, varicose veins and insomnia.

Women gain extra pounds more easily than men, and running can help you maintain a healthy weight.

Read more on the topic: The benefits of running for women and the female figure

And, of course, we cannot help but note the fact that for women, training on a treadmill is safer: there is no chance of encountering hooligans.

What muscles are involved when exercising on electric folding treadmills for home.

Although an electric treadmill is a cardio machine, it still helps develop muscles. Mostly when running, the lower part of the body works.

Receive more load:

hips;
buttocks;
tibial muscles;
caviar.

However, the upper body also works:

press;
shoulder muscles;
back muscles;
muscles of the lower back and pelvis.

How running on a treadmill helps you lose weight

There is a ton of material out there about the benefits of running on a treadmill for weight loss. However, not all so simple. How many calories you burn on the treadmill depends on:

age
current weight
biological sex
level of physical fitness
blade tilt
training intensity.

A 20-year-old muscular man weighing 100 kg and 190 cm tall who runs fast on an upward incline wearing a weighted vest will burn more calories than a 50-year-old, lean, light man doing the same thing. However, to lose weight, it is not at all necessary to run like the last time in every workout.

You will achieve your goal much more successfully if you run slowly, calmly and for a long time - 50 minutes or more. The main thing is to refrain from rewarding yourself with a double portion of dessert later.

How to avoid risks?

Start with short workouts at low speed . Of course, you will want quick results, but you should be careful. Gradually increase the speed and distance you run on the treadmill.
Don't forget that a treadmill can bring both benefits and harm . Consult your doctor before starting exercise. Contact a fitness trainer to establish the correct, safe movement technique.
Do not forget that running sneakers during exercise are not a tribute to fashion, but a necessary attribute . You will immediately feel the difference when you start running in the right running shoes: the excessive load on your lower back will disappear, your knees will stop hurting, and it will become easier for you to maintain your running speed.
The benefits and harms of a treadmill also depend on your psychological mood . The treadmill can become your least favorite exercise machine if you get on it every day without wanting to. Play your favorite music, listen to audio books, watch movies and TV shows on your tablet - do everything to avoid getting bored during your workout.
Monitor your health and monitor your heart rate . Organize your workouts so that your heart rate is in the zone of 60 - 70% of the maximum: in this mode, fat burning works, and you will not get too tired and will not finish the workout earlier than planned.

Can running on a treadmill be harmful to your health?

Using a treadmill, like any other exercise equipment, is not without side effects. It is necessary to be careful and measured so as not to create preconditions for deterioration of well-being.

In this block we will talk about the negative effects that can occur when exercising on a treadmill.

Joint pain

It's hard for your knees to run tens of kilometers without adequate recovery. This is especially true for people who have had knee surgery or have congenital weakness in the knee joint.

Read on the topic: How to protect your knees from injury: 7 proven methods

Convulsions

A leg cramp is a condition of muscle spasm that causes pain and stiffness. Some people complain that they experience this on the treadmill, while they do not experience cramps outside. Perhaps this happens because a person tries to land too quietly, unnecessarily straining his legs.

Dizziness

Due to the lack of oxygen in the room and the noise, some people experience dizziness during and after exercise. If this happens frequently, consult your doctor.

Injuries due to accidents

Every year, many accidents and sometimes even deaths occur when using a treadmill. This machine has moving parts, and if the safety precautions are not followed, you can be seriously injured: you can fall and hit yourself, get stuck between the belt and get something pinched.

Use the emergency stop button, keep small children away from the path, and exercise only in clothing that is designed for this purpose.

Often, damage from the treadmill occurs due to violation of safety rules, due to poor recovery, excessive volumes and too high intensity, incorrect running technique and bad shoes. Therefore, all possible problems can be practically reduced to zero.

Mo Farah works out on the treadmill

Pros and cons of running on a treadmill

pros

On a treadmill, you run on a predictable surface that is much easier to move than on sidewalks, curbs, trails, or ice. This reduces the risk of tripping, slipping and injury.
The treadmill user can control all aspects of the workout: speed, incline, warm-up time, cool-down time and the intensity of the intervals while performing them.
As a rule, on the tracks it is possible to create a program for the upcoming workout. This is very convenient because you don’t have to look for the required terrain or length of the segment on the street.
You can run uphill on the track for a long time if you use the slope change function. For those who love mountain hikes and trails, but live on the plains, a treadmill will provide special hilly training.
Several users can exercise on the treadmill without changing the design or settings of the machine. Once a lane is free, it can be occupied immediately without the need for personal adjustments.
If you plan to run only on the track, you don't need to invest in a sports watch because modern trainers have heart rate monitors, step counters, they measure speed, pace, mileage and count calories burned.
Treadmill running typically burns more calories than other forms of indoor exercise, such as riding a stationary bike.
On a treadmill, unlike on the street, a person can watch movies and videos.
Some treadmills offer extra cushioning to reduce stress on your musculoskeletal system. And the surface of absolutely any treadmill is much softer than asphalt - the most popular running surface.
On the treadmill you are in complete control. If you have an easy run, you definitely won't hit a hill or run at the pace of your stronger friend. When you need to do interval training, you will run at the pace you set in the program, neither faster nor slower.
While running on the treadmill, you are safe: you are not threatened by the vagaries of the weather, aggressive animals, or dangerous people. This is especially true for women, who are sometimes harassed when running alone.

Minuses

Now that you know the benefits of running on a treadmill, let's look at some of the disadvantages.

Treadmills can be expensive if you buy them for home, and if you run on a gym machine, you'll need to shell out money for a membership.
Treadmills, especially expensive and technically equipped ones, take up a lot of space. Folding tracks are limited from a functional point of view.
Treadmills require regular maintenance and can be difficult or nearly impossible to repair yourself. To do this, you will need to hire a qualified specialist.
Some treadmills can be very noisy.
Indoor treadmill running is running without exploring the terrain, without beautiful scenery and without changing the surface. Over time it can get boring. Let's add to this that a long run at the same pace on the track can seem like an eternity, that is, your workouts outside could hypothetically be longer than those taking place indoors.
Even if the treadmill has extra cushioning, the high impact of running can cause pain in your joints, ankles, knees or hips. If your joints start to hurt, slow down or stop completely. Try taping the stressed area and give yourself a couple of days off from running.
Most likely, because of work, you spend the whole day indoors, and after or before work you go for a run at the fitness center. This way you don't get enough sun and air.
Imagine running through the forest: the fresh smell of leaves or the crunch of snow under your feet, a pleasant cooling breeze, varied and melodic sounds of nature. All this is not in the room. It’s quite hot to run without airflow, without ventilation you may not have enough oxygen, and you will only hear the hum of the conveyor belt under your feet.
Treadmills don't actively train your upper body, so if you want a toned abs and strong arms, you'll need to do separate upper-body strength training after your treadmill warm-up.

How long should you run?

The duration of the lesson depends on various factors: the goal you are pursuing, the general endurance of the body, readiness for stress, and especially on the heart rate.

It is the pulse that is the main indicator of how much you need to run. So, if your heart rate rises above 140 beats per minute, you need to temporarily pause the workout or slow down the pace.

A full workout on the treadmill should last on average 40 minutes . However, you don’t need to rush at top speed for the entire forty minutes. Intense exercise (at a heart rate of 120-140) can last no more than 10 minutes. The rest of the time you need to run at an average or slow pace.

To understand how much you need to run, it is best to develop your own training program or use systems recommended by experienced athletes.

Who is suitable for running on a treadmill?

For beginners

A treadmill is the best exercise machine for people starting their fitness journey because it is easy to use and puts less strain on the body than many other types of physical activity. On the treadmill, beginners can gradually prepare themselves for more difficult exercises.

For busy people

Not every person is able to leave the entrance and run around the city without wasting time on the road to the park or stadium. It is much easier for busy people to do a workout at a sports center near work/home or on a home track, if there is one.

Photo: widgeti.tech

For the shy

Some people don't like the idea of people watching them while working out, or are embarrassed by their technique - sometimes this is the reason that prevents them from starting or continuing training. Solution: buy a treadmill for home use and exercise without prying eyes.

For children

Not every parent will decide to send their child alone to run around the city, but on the path he will always be safe and under the control of adults.

For patients in rehabilitation

The treadmill allows doctors to dose the load for the patient and monitor his condition during training. There are even special models of tracks for rehabilitation centers.

For overweight people

When the weight remains low, it is better to start exercising on a treadmill under the supervision of a trainer in a gentle mode. This minimizes the risk of complications or injuries to the musculoskeletal system.

Read more on the topic: Is it possible to run with excess weight and where to start?