Treadmills happen to be the most used equipment in the gym. Apart from warming up, many use it for distance running too. It offers a hassle-free avenue to log those miles away from pollution and inclement weather conditions. However, like all gym equipment, the treadmill is not hazard-free and indiscriminate usage can lead to injuries.
It is often the first machine that a beginner uses at the gym. Trainers consider it a safe machine for cardio and warm-up before lifting weights. However, experts say that factors such as age and other underlying health conditions (including blood pressure, cardiovascular issues and injuries) should be considered before starting a workout routine.
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Experts are unanimous in propagating the benefits of walking on a natural surface. Being out in the open relaxes you. In addition, the exertion of running in nature is less hazardous on the joints apart from being biomechanically sound. For this reason, using a treadmill is always advised, which gives the user an experience as close to running or walking in nature.
“Walking barefoot on a natural surface, mainly the grass or beach is the best,” says physiotherapist Drashti Shah from Vadodara, India. “In the case of treadmills, the German treadmills with a Woodway kind of surface or the curved treadmills are the ones to be used as it mimics how we normally walk on the ground.”
Using treadmill under supervision
“For beginners, the treadmill should be used under expert supervision,” says Samir Mandal, senior fitness consultant and trainer at VTC Gyms, Gandhinagar, India. “The elderly should get a fitness clearance from their doctor before they start exercising, including using the treadmill. The heart rate tends to rise while using a treadmill. Therefore, it is of utmost importance to ascertain whether an individual has any cardiovascular health issues. And if any issue is detected, then a medical clearance from the doctor should be taken and the trainer should design the exercise pattern based on it.”
The heart rate tends to rise during any form of exercise, not just the treadmill. However, if it goes beyond 140 beats per minute while using a treadmill at a moderate speed, then a health check-up is needed.
Mandal adds that people should not use the treadmill on their own. Even if the chances of injury are less, the back, knees and other joints are still at risk if it is not done properly. In addition, appropriate conditioning and muscle activation (including stretching) should be done before starting a treadmill session.
Ideal duration
There are many who run on the treadmill for hours. Extreme cases include those who complete marathons on them. However, if fitness is your goal, then the treadmill should be used optimally.
“Using the treadmill for a minimum of five minutes and a maximum of ten minutes is enough for warm-up as well as warm-down,” says Mandal. “And sometimes, people tend to use the incline feature continuously for a long time which should be avoided at all costs. Ideally, the incline feature should not be used for more than five minutes at a stretch. When necessary, incline running should be combined with straight running.”
If you have a postural issue, muscle imbalance or knee pain, then the treadmill is a bad idea. “While running or walking, the strain is taken by the feet and other joints of the body,” says Shah. “So, if someone is having any postural issues, knee pain or another underlying health issue, then it needs to be corrected first before using a treadmill.”
Takeaways
- The elderly as well as those with underlying conditions (like blood pressure fluctuations and cardiovascular health issues) should get a medical clearance from the doctor before starting exercise, including working out on a treadmill.
- Using the treadmill for five to ten minutes is enough for warm-up and warm-down. Incline running or walking should not be done for more than five minutes at a stretch.
- People with postural issues, back pain or knee pain should avoid using the treadmill.
