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What Does Running on a Treadmill Do to Your Body?
Cardio | May 23, 2022
It is suggested that 30 minutes a day of light to moderate exercise is what we need to be healthy. With cold weather lurking and travel distances between home and the gym, it isn’t always easy to get out the door for your daily dose of exercise. However, working out at home has become a preferred option for many with a big range of home gym equipment from machines to weights becoming more accessible to everyone.
A home treadmill is one of the most popular cardio machines for home use. This machine tends to be more versatile and user friendly than others, with thorough adjustability features, pre-program workouts, comprehensive workout stats and more. A treadmill is also a fan favourite for the range of physical and health advantages they offer such as weight loss, muscle development, improved heart health and mental health benefits to name a few. Best of all you can receive these benefits in the comfort of your own home with the ability to workout day and night.
Weight Loss
One of the biggest motivators for users to hop on the treadmill is for the opportunity to reap some of the great weight loss benefits that treadmills have to offer. These machines are great resources for burning calories, reducing body fat and developing your overall fitness level. The rate at which you will burn calories will depend on your speed and duration. HIIT sessions, comprising of short burst of high-speed running followed by periods of moderate paced walks are a great way to burn more calories in a short period of time. Low intensity sessions have the potential to burn the same number of calories over a longer period of time. Taking advantage of the treadmills incline is another great feature to include into your HIIT workout. Walking or running on an incline forces you to exert more energy and work harder to move your legs, in turn increasing the number of calories burned. Most treadmills have a calorie tracker feature that allows you to witness how many calories you’ve burned based off the duration and speed of your workout. Some treadmills allow users to input their age, weight and height so the treadmill can more accurately track your progress.
Muscle Tone
Training on a cardio machine is a great way to engage multiple muscle groups and a treadmill is no exception. The full body workout that you receive from a treadmill not only eliminates body fat it also tones your calves, glutes, hamstrings and even your abdominals. Running on a treadmill won’t build bigger muscles but it will tone and create definition in the muscles you already have. To some peoples surprise a treadmill workout also engages certain core muscles as they act as stabilizers for your hips and legs while you walk or run. For optimal results try adding interval training or increasing your treadmills incline to involve as many muscles as possible. Inclining your treadmill will make your glutes and calves work harder as you push against the resistance of climbing uphill. Advanced treadmills will also have a decline setting, walking on a decline works to elongate the muscle fibres in your legs as they utilise the natural braking mechanism in your legs. Including resistance bands or free weights into your treadmill workout such as dumbbells will effectively strengthen your leg muscles whilst adding an additional layer of difficulty to your walk.
Find out more about adding weight to your training here
Heart Health
As well as providing many physical benefits, a treadmill also has the potential to significantly improve your health, particularly your heart health. Aerobic exercises including walking or running on the treadmill have been shown to work wonders for your cardiovascular health. This type of activity helps strengthen the heart by improving blood circulation in the body and in turn lowering your blood pressure. Better circulation means that your muscles get the oxygen they need to be able to work longer and harder, ultimately enabling you to get the most out of every run. Those with high blood pressure may be recommended to use a treadmill to strengthen their heart in order to lower their blood pressure. Those with cardiovascular issues or high cholesterol can also benefit from these heart-related advantages offered by treadmills. If you are interested in tracking your heart rate during your run, some treadmills come with a heart rate monitor that syncs with your treadmill allowing you to keep a close eye on your heart rate. This is especially useful for those with heart concerns. Walking or running on the treadmill are great warm up and cool down exercises that effectively increases or decreases your heart rate, preparing you for the bulk of your workout.
Mental Health
You may have heard of ‘runners high’. But what is it? And is it real? A runners high is a feeling that occurs when you’ve run a long distance. Aerobic activity triggers the release of a chemical compound called endorphins or ‘feel-good-chemicals' in your brain. These endorphins create the sensation of joy and happiness. The more you exercise the more endorphins you will release. The release of endorphins also helps you feel less pain while running, therefore allowing you to endure longer periods of exercise. Exercise also releases other neurotransmitters like serotonin which lifts your mood. Often people who experience runners high also feel less anxiety and stress after their run. Going for a run also increases blood flow to the brain, which can be another reason as to why running reduces stress and improves your mood. Regular exercise is also linked to improving sleep quality by reducing the time it takes to fall asleep. Considering running helps alleviate stress and anxiety, it's no wonder a good night's rest is easier to come about after a run.
Conclusion
Walking or running on the treadmill can go a long way in improving both your physical and mental health. Incorporating a treadmill into your workout regime offers various health benefits such as reducing your risk of heart disease, high cholesterol and high blood pressure. Treadmills will also increase your stamina and strength, allowing you to be the fittest and healthiest version of yourself. From athletes to beginners, anyone who keeps up a consistent treadmill routine can reap these benefits.
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