Treadmill is a device generally for walking or running or climbing while staying in the same place.

In fact, were introduced before the development of power machines, to harness the power of animals or humans to do work, often a type of mill that is operated by a person or animal treading steps of a treadwheel to grind grain.

In later times, treadmills are using punishment devices for people sentenced to hard labor in prisons.

The terms treadmill and treadwheel is using interchangeably for the power and punishment mechanisms.

More recently, treadmills are not used to harness the power, but as exercise machines for running or walking in one place.

Rather than the user powering the mill, the machine provides a moving platform with a wide conveyor belt driven by an electric motor or a flywheel. 

The belt moves to the rear, requiring the user to walk or run at a speed matching that of the belt. 

The rate at which the belt moves is the rate of walking or running. Thus, the speed of running may be control and measure.

The more expensive, heavy-duty versions are motor-driven (usually by an electric motor).

The simpler, lighter, and less expensive versions passively resist the motion, moving only when walkers push the belt with their feet.

The latter are known as manual treadmills.  

Treadmill Exercise: Instructions

Familiarize yourself with the treadmill you’ll be using. Make sure you know how to adjust the speed and incline. 

If you’re using a treadmill at your gym, one of the staff members can assist you.

Stretch before stepping onto the treadmill. Perform five to 10 dynamic stretches to loosen up your joints and muscles.

Dynamic stretches are done in motion. For example, you can walk around lifting your knees as high as possible. 

Then, swing your legs forward and backward, gradually letting your leg lift higher as your muscles loosen up.

To warm up your arms, you can swing your arms forward and back, and you can do slow, controlled arm circles.

Get on the treadmill, but don’t stand right on the belt. Grab the handrails and place your feet on the sides of the belt.

Attach the safety kill switch to your clothing if the machine has one and hit the “Start” button.

The belt will start moving at a slow pace. Place your feet on the belt one at a time, start walking and then take your hands off the handrails.

Begin your workout with a light five-minute warm-up. The intensity of this warm-up depends on what you plan on doing in your workout.

Walk at a slow pace if you plan on doing a speed walking workout.

Walk at a fast pace or jog lightly if you plan on doing a steady state running workout.

Toward the end of your warm-up, gradually increase your speed to your desired pace and perform your workout.

Walk or run with proper form. Keep your back straight, shoulders broad and eyes looking forward.

Once you take your hands off the handrails, leave them off. Pump your arms smoothly in unison with your legs.

Hydrate your body before, during and after training. Most treadmills come equipped with bottle holders.

Fill a bottle with water and place it in this holder as soon as you step onto the treadmill.

Drink water every 10 to 15 minutes during your workout.

Drink an electrolyte enriched sports drink if you are training longer than 60 minutes on the treadmill.

Exercise long enough to get a benefit.

According to the American College of Sports Medicine, 30 minutes of cardio performed five days a week reduces disease risk and 60 to 90 minutes causes weight loss.

Work out for the lower time frame if you are just in it for the health benefits. Opt for the longer time frame if you are trying to lose weight.

Perform static stretches after you exercise. Stretch your entire body to keep your muscles lengthened and to prevent soreness and tightness.

Pay particular attention to your hamstrings, calves, and glutes. A downward-facing dog yoga pose stretches all of these areas in one fell swoop.

Place your hands shoulder width apart on the floor and your feet together behind you.

Extend your arms and raise your hips as you bias your weight back onto your heels.

Stop when your body forms an inverted angle and hold the position for 45 to 60 seconds. Keep your arms, back, and legs straight throughout.

Benefits

HEART BENEFITS

Treadmills are very useful in the diagnosis of heart disease, coronary artery blockages, and other cardiac issues.

The body may not show symptoms of heart disease or blockage until it is put under stress, and using a treadmill is an effective way to put a body under stress while closely monitoring the patient’s vital signs.

Treadmill tests are often performed on patients who are not currently experiencing symptoms of heart problems but show risk factors such as high cholesterol.

BENEFITS TO DIABETICS

Treadmills are an ideal way to encourage people to exercise regularly, and regular exercise is a very important factor in controlling insulin levels in type 2 diabetics.

According to a study published in the Indian Journal of Clinical Biochemistry regular exercise decreases blood sugar levels in diabetic patients.

The combination of diet and exercise is the best way to control diabetes symptoms in patients that are not insulin dependent.

Each patient should consult their doctor before starting their exercise routine because exercise that is too intense can actually raise blood sugar levels.

BENEFITS OF EXERCISE

Exercising regularly is a great way to keep the body in good shape and decrease levels of disease.

The heart is the most important muscle in the body and it needs exercise to stay in top shape.

Treadmills are the best exercise machines for people starting their fitness journey because they are easy to use and put less stress on the body than many types of workouts.

Most experts recommend that people exercise at least five days per week, for 20-60 minutes. A feat easily accomplished with a treadmill.