Treadmills have gained immense popularity as workout machines, and for good reason. They provide the convenience of staying fit indoors, eliminating the need to venture outdoors. Moreover, treadmill workouts have the potential to positively impact both your mental and physical well-being. Indeed, this cardio exercise equipment offers numerous health benefits. Therefore, opting for a treadmill workout can be an excellent choice for those embarking on a journey to improve their health. With that in mind, here are seven ways in which a treadmill workout can influence your overall well-being.
The Benefits of Treadmills
Improves Heart Healthdisease
Treadmills offer excellent cardiovascular workouts that can greatly improve heart health. They are particularly 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 show symptoms of these conditions under normal circumstances, they may become evident during a workout. Treadmill workouts are considered aerobic exercises, which have been shown to reduce the risk of heart disease and strengthen heart muscles. This can lead to lower blood pressure and more efficient blood pumping. Many doctors recommend aerobic exercise for individuals with cardiovascular diseases as it helps control cholesterol levels and prevent artery blockages. It increases high-density lipoprotein and reduces low-density lipoprotein in the blood.
Jogging or running on a treadmill is an effective way to lose weight and burn fat quickly. Not only is it easier on your knees and joints compared to outdoor running, but it also offers the advantage of burning calories at a faster rate than other aerobic exercises. To maximize calorie burn, simply increase the duration and intensity of your treadmill workouts.
Another effective method for reducing body fat is through HIIT workouts. While lower-intensity workouts can still contribute to weight loss, they may not yield results as quickly as 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 a separate study, it was found that jogging or walking on a treadmill for approximately 4 miles can help burn 400-600 calories.
Strengthens your muscles
Treadmills are primarily used for cardiovascular training. However, this fitness machine offers more than just boosting your cardiovascular health. It is also ideal for strengthening various muscles, including the glutes. By optimizing treadmill workouts, you can tailor them to your specific goals. For example, inclining the treadmill increases the intensity on the calves and glutes, helping tone and build muscle mass in the buttocks, legs, and thighs.
It’s important to remember 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 also help tone your stomach.
Lastly, swinging your arms while running on the treadmill provides light-strength workouts for your back, shoulders, and arms. If you want to further increase the intensity of your workout, you can hold weights while training on the treadmill.
A research study published in the Lancet explored the relationship between physical activity and mental health, specifically focusing on depression. The findings revealed that individuals who engaged in regular exercise experienced fewer depressive days per month.
Another study involved participants with depression engaging in 30-minute treadmill sessions. After 10 days, all participants reported a significant reduction in depression symptoms. This demonstrates the positive impact of exercise on mood and overall mental health.
Engaging in physical activities like treadmill running triggers the release of endorphins, which are neurotransmitters associated with happiness. Consequently, exercise improves mood while reducing signs of stress, depression, and anxiety.
Furthermore, exercise can enhance brain sensitivity to norepinephrine and serotonin hormones, which are known to alleviate symptoms of depression and stress.
Enhances your brain health & memory
After reaching the age of 30, the speed of thought processing and memory recall begins to decline. This is attributed to a decrease in the number of brain cells and information-transmitting neurons. Consequently, remembering names or acquiring new knowledge may take longer at this age. Research has 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 evaluated. The participants who were the most physically fit exhibited fewer reductions in the temporal, frontal, and parietal brain regions. This clearly demonstrated that they had healthier brain tissues.
Firstly, cardiovascular activities elevate heart rate, facilitating the delivery of oxygenated blood to the brain. This promotes the production of hormones that stimulate the growth of brain cells. Regular physical activity has been proven to support the growth of the hippocampus, the part of the brain responsible for memory and learning. Additionally, consistent exercise can reduce the risk factors associated with schizophrenia and Alzheimer’s disease.
Helps to regulate blood sugar
The lack of regular exercise is a major contributor to chronic diseases such as diabetes. Therefore, incorporating regular treadmill exercise into your routine can help reduce the risk of developing these diseases. It plays a crucial role in regulating insulin levels, especially for individuals with Type-2 Diabetes mellitus. Insulin is responsible for assisting body cells in converting blood glucose into energy.
To demonstrate the impact of physical activity in preventing diabetes, a study was conducted with over 3000 participants who were at high risk of developing diabetes. These participants walked for 150 minutes every week for a period of 3 years. By the end of the study, each individual had lost an average of 12 to 15 pounds, and more importantly, their risk of diabetes had decreased by up to 58%.
Similarly, regular treadmill workouts can help lower blood glucose levels in diabetic patients. When exercising on a treadmill for more than 20-minute sessions, the liver releases glycogen, which muscles then utilize to produce energy. This leads to a reduction in overall blood glucose levels in the body.
Regular treadmill exercises can also improve insulin sensitivity, which is the body’s ability to utilize insulin effectively. It’s worth noting that insulin sensitivity can be an issue for both diabetic and non-diabetic individuals.
Several studies have highlighted the benefits of physical activity on insulin sensitivity. In one particular study, 28 women with Type 2 diabetes engaged in aerobic exercise for 4 months, exercising for 40 to 60 minutes, 3 days a week. The results of this study indicated an approximate 20% improvement in their insulin sensitivity due to the workouts.
Improves Sleep Quality
Engaging in treadmill workouts, whether running or walking, can contribute to better sleep at night. This is because cardiovascular activities enhance the release of melatonin, the sleep hormone that promotes restful sleep.
In terms of sleep quality, beginner treadmill workouts facilitate energy depletion, which in turn supports the restorative process during sleep. Additionally, exercising causes a temporary increase in body temperature, allowing it to decrease during sleep and thereby improving sleep quality.
Multiple studies have reported that exercise has a positive impact on sleep quality. For instance, one study involved 17 individuals with insomnia who participated in physical activity for 16 weeks. The participants experienced improved and longer sleep compared to the control group.
Engaging in treadmill workouts, whether running or walking, can enhance your overall health in numerous ways. These exercises promote relaxation, weight loss, and can even alleviate symptoms of depression. Additionally, they are effective in reducing stress, anxiety, and mental tension.
To identify the perfect exercise machine that suits your workout and fitness requirements, consider exploring treadmill reviews. With a wide array of treadmill machines available, you can find the one that best supports your health goals.