Treadmills have gained significant popularity as workout machines in the market, and for good reason! Not only do they enable you to maintain fitness levels without stepping outdoors, but they also provide numerous mental and physical health benefits. In fact, a treadmill workout is an excellent choice for those embarking on a health journey. With that said, let’s explore seven ways in which a treadmill workout can positively affect your overall well-being!
The Role of Treadmills in Crafting Effective Fitness Plans for Seniors
As we age, our bodies become more susceptible to various health conditions and limitations. This is why it’s crucial to have a well-rounded fitness plan that caters specifically to the needs of seniors. And when it comes to cardio exercises, treadmills play a vital role in achieving optimal physical and mental health.
Here are some ways how:
Improves Heart Health
Treadmills offer excellent cardiovascular workouts that can greatly improve heart health. They are especially beneficial for individuals with high cholesterol or cardiovascular issues, as they can help diagnose conditions like heart disease and artery blockages. While your body may not exhibit symptoms of these conditions under normal circumstances, they may become apparent during a workout. Treadmill workouts are considered aerobic exercises, which have been shown to reduce the risk of heart diseases and strengthen the heart muscles. This, in turn, can lower blood pressure and improve blood pumping efficiency. Many doctors recommend aerobic exercise for individuals with cardiovascular diseases. Furthermore, cardiovascular exercises help control cholesterol levels in the blood, preventing artery blockages by increasing high-density lipoprotein and reducing low-density lipoprotein.
Jogging or running on a treadmill is an effective way to lose weight and burn fat quickly. Unlike outdoor running, it puts less strain on your knees and joints. This is one of the main advantages of treadmill workouts, as they allow you to burn calories at a faster rate compared to other aerobic exercises. To increase calorie burn even more, simply run longer and faster on the machine.
Another effective method for safely reducing body fat is through HIIT workouts. This doesn’t mean that lower-intensity workouts won’t help with weight loss, but the results may not be as rapid as with HIIT running.
According to the CDC, it is recommended to engage in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workouts per week. In another study, it was found that jogging or walking on a treadmill for approximately 4 miles can burn 400-600 calories.
Strengthens your muscles
Treadmills are primarily used for cardiovascular training. However, this fitness equipment can offer additional benefits for improving your cardiovascular health. It is particularly effective for strengthening various muscle groups, such as the glutes, thighs, and calves.
When it comes to treadmill workouts, you have the flexibility to customize the sessions according to your goals. For example, increasing the incline on the treadmill will intensify the workout for your calves and glutes, aiding in toning and building muscle mass in your buttocks, legs, and thighs.
It’s worth noting that treadmill workouts engage multiple muscle groups in your body. In addition to the leg muscles, the lumbar and abdominal muscles are also activated during training. In other words, treadmill training can help tone your stomach as well.
Lastly, swinging your arms while running on the treadmill provides a light-strength workout for your back, shoulders, and arms. For an added challenge, you can hold weights while training on the treadmill to further increase the intensity of your workout.
A study published in the Lancet examined the impact of physical activity on mental health, with a specific focus on depression. The findings revealed that individuals who engaged in regular exercise experienced fewer instances of depression each month.
In another study, participants with depression engaged in 30-minute treadmill sessions for 10 consecutive days. Remarkably, all participants reported a significant reduction in depression symptoms. This highlights the substantial influence that exercise can have on mood and overall mental well-being.
Participating in physical activities like treadmill running stimulates the release of endorphins, which are neurotransmitters associated with feelings of happiness. Consequently, mood improves while symptoms of stress, depression, and anxiety decline.
Furthermore, exercise can enhance brain sensitivity to norepinephrine and serotonin, hormones known for alleviating symptoms of depression and stress.
Enhances your brain health & memory
Once you reach the age of 30, the speed of thought processing and memory recall begins to decline. This is caused by a decrease in the number of brain cells and information-transmitting neurons. As a result, it may take more time to remember names or learn new things at this age. Scientists have shown that exercise can improve brain function and prevent memory loss.
To test this hypothesis, MRI scans of 55 older adults were analyzed. Their overall health, including cardiovascular fitness, was assessed. The participants with the highest level of fitness exhibited fewer reductions in the temporal, frontal, and parietal brain regions. This clearly indicates that they had more resilient brain tissue.
Firstly, cardiovascular activities raise the heart rate, promoting the flow of oxygenated blood to the brain. This stimulates the production of hormones that encourage the growth of brain cells. Engaging in physical activities has been proven to support the growth of the hippocampus, the part of the brain responsible for memory and learning. Additionally, regular exercise can reduce the changes that lead to conditions such as schizophrenia and Alzheimer’s disease.
Helps to regulate blood sugar
The lack of regular exercise is a major contributor to chronic diseases like diabetes. Incorporating regular treadmill workouts can help reduce the risk of these diseases and play a crucial role in regulating insulin, especially for individuals with Type-2 Diabetes mellitus. Insulin is the hormone responsible for converting blood glucose into energy for our body cells.
To demonstrate the impact of physical activity in preventing diabetes, a study was conducted with over 3000 participants at high risk. These participants engaged in 150 minutes of walking every week for 3 years. At the end of the study, each individual lost an average of 12 to 15 pounds and saw a significant decrease in their risk of developing diabetes, up to 58%.
Similarly, regular treadmill exercise has been shown to lower blood glucose levels in diabetic patients. By exercising for more than 20 minutes at a time, the liver releases glycogen, which is then used by muscles to produce energy. This helps reduce overall blood glucose levels in the body.
In addition, regular treadmill workouts can improve insulin sensitivity, a condition where the body fails to utilize insulin properly. This is relevant for both diabetic and non-diabetic individuals. Multiple studies have highlighted the positive effects of physical activity on insulin sensitivity. For instance, a study involving 28 women with type 2 diabetes showed that engaging in aerobic exercise for 4 months, 3 days per week, for 40-60 minutes each session, improved their insulin sensitivity by approximately 20%.
Improves Sleep Quality
Engaging in treadmill workouts, whether through running or walking, can contribute to better sleep at night. This is because these cardiovascular activities stimulate the release of melatonin, the sleep hormone that promotes more restful sleep.
When it comes to sleep quality, beginner treadmill workouts help deplete energy levels, which in turn enhances the therapeutic process during sleep. Additionally, exercising raises body temperature, allowing it to decrease during sleep and ultimately improving the overall quality of sleep.
Multiple studies have reported that exercise positively impacts sleep quality. For instance, one study involved 17 individuals with insomnia who participated in physical activity for 16 weeks. The results showed that these participants experienced longer and more sound sleep compared to the control group.
Engaging in treadmill workouts, whether running or walking, can have a positive impact on your overall health. These exercises promote relaxation, and weight loss, and can even alleviate symptoms of depression. Additionally, they are effective in reducing stress, anxiety, and mental tension.
If you’re looking for the perfect exercise machine that suits your fitness needs, be sure to explore treadmill reviews. With a wide variety of treadmill machines available, you can find the one that will help you achieve your health goals.