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Everything Buyers Need to Know about Treadmills (Guide)

June 23, 2019
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Table of Contents:

What is a treadmill?
Treadmill types
1. Manual Type
2. Motorized Type
Treadmill Features
1. Exercise Programs
2. Heart Rate Monitor
3. Hand and Foot Rails
4. Incline and Decline
5. Controls
Treadmill Benefits
1. Safety
2. Heart Health
3. Bone Benefit
4. Weight Loss
5. Controlled Training
Treadmill Lose Weight Program
1. Interval Workout Plan
2. Hill Sculpting Workout Plan
3. Mixed Workout Plan
Treadmill Exercise Tips for Beginners
1. Start slow.
2. Walk first.
3. See a bigger picture.
Treadmill Comparisons
1. Is jogging better than treadmill?
2. Is treadmill running the same as road running?
3. Is treadmill better than exercise bike?
4. Is treadmill better than elliptical trainer?
How to Pick a Treadmill for Home Use (Buyer’s Guide)
1. Consider the workout plan.
2. Check the available space.
3. Choose the features that are absolutely necessary.
4. Set a budget.
Treadmill Safety
1. Give it space.
2. Watch children.
3. Do not use phones.
4. Never step off when the treadmill is moving.
5. Take it easy.
Special Types of Treadmills
1. Treadmill Bike
2. Treadmill Desk
3. Curved Treadmill
Home Gym vs. Gym Membership: Which Is Better?
1. Pro 1: Commercial gyms have more options.
2. Pro 2: Commercial gyms have a social atmosphere.
3. Con: Commercial gyms can get crowded.
4. Pro 1: Home gyms are a personal space.
5. Pro 2: Home gym designs are up to the owner.
6. Con: Home gyms are expensive.
Conclusion

When thinking of the gym, people mostly picture a row of treadmills. Still, going to the gym on a daily basis is not something that most people can do, and having a treadmill at home is not such a far-fetched idea today.

A treadmill is by far the most convenient exercise equipment that money can buy without breaking the bank. It brings immense health benefits, and it’s pretty simple to use.

This article will discuss the many features, benefits, types, and other concerns that consumers have when purchasing a home treadmill.

What is a treadmill?

A treadmill is basically a device for exercise, particularly walking, running, and climbing, that is fixed in one place. Also called a treadwheel, this machine was invented for an entirely different purpose from how it is used today. The treadmill was introduced in the 19th century as a means to punish prisoners by making them walk on wheels that power water pumps and grind food. Not long after that, people realized the treadwheel’s usefulness for physical exercise and the rest, as they say, is history.

What used to be a hollow wooden cylinder composed of planks has transformed into an electricity-powered exercise equipment that has a belt and smaller wheels that keep it turning. There are different designs and features among various treadmill brands, but its very essence has remained the same: it allows movement without leaving the same spot.

Treadmill types

No matter the design or special feature, there are two basic types of treadmills: manual and motorized. Each has its own benefits and gives a unique workout.

1. Manual Type

Similar to the ancient treadwheel, a manual treadmill requires a user to move the wheels himself by stepping on the belt in a walking or running fashion until the belt moves. Making the belt move is a workout in itself, so many consider it more intense and more ideal for shedding pounds.

A treadmill of this kind also tends to be lighter and more enduring as it has neither a heavy motor weighing it down nor electrical parts that eventually break down. Another plus is its generally lower cost with prices ranging from $100 to $300 compared to the $1000 price tag of some motorized types. It’s also considered safer because the user always controls its speed, lessening chances of tripping.

2. Motorized Type

This has an electric motor that provides a generally smoother walking surface. Users do not have to strain themselves to make it work. It also has several high-tech features not found in manual treadmills such as a heart rate monitor, higher speed controls, and inclines that can go up to 40% upwards. This is why electronic treadmills are more commonly used at gyms and health clubs where members require a more convenient workout experience.

Treadmill Features

Treadmills come with many features that make exercising more productive and enjoyable. Motorized types, in particular, compete with the level of sophistication their products can offer feature-wise. Manual treadmills, while simpler, are also increasing the types of features they offer. Here are a few of the most important features of treadmills:

1. Exercise Programs

For those who find treadmill workouts boring, this feature is meant to help. Most electric treadmills have a pre-installed program that serves as an exercise guide, an especially useful tool for beginners. Exercisers are guided on the right incline, speed, and time to achieve their training goals. This encourages users to keep on going even when exercising on a treadmill feels monotonous.

2. Heart Rate Monitor

Another important feature is a heart rate monitor, which keeps track of a person’s heart rate while walking or running on a treadmill. This is a useful gauge to know the heart’s beats per minute and if these are within healthy target rates. For the record, the Centers for Disease Control and Prevention (CDC) recommends exercising within a specific heart rate zone, or 50-70% of a person’s maximum heart rate. This means that, during exercise, a 30-year-old exerciser should aim for a heart rate between 95 and 113 beats per minute (bpm), while a 60-year-old should stay within the 80-112 range.

The maximum heart rate is determined by subtracting a person’s age from 220. Many electric treadmills have heart rate sensors on the handrails to monitor the heart rate.

3. Hand and Foot Rails

Speaking of handrails, most treadmills, including manuals, feature hand and foot rails to offer stability. Hand rails are usually found on the sides or at the front, while there are raised foot rails on both sides of the belt on which users can step if they want to rest from walking or running.

4. Incline and Decline

Even for a fixed device like a treadmill, flexibility can be found in models that offer steep inclines that can imitate climbing and add more challenge to a workout. Incline walking takes more effort and, therefore, burns more calories than the usual flat treadmill.

Many treadmills can be raised no more than 10%, including manual types that require getting off the belt and raising the platform by hand. However, pricier models usually offer steeper inclines up to 40%.

5. Controls

Modern treadmills offer a range of controls that add variety to any workout. More and more treadmill brands equip their devices with an LCD screen (while others have LED displays) which makes it easier to control the speed, incline, start/stop, and other features. A study found that using treadmills with enhanced user-control stimulates the brain more and leads to better results.

Some brands also offer gadgets of convenience like a built-in television, Bluetooth speakers, or fans. Choosing which features are important depends largely on a buyer’s priorities. If convenience is vital, then choosing a treadmill with lots of features is a good idea.

Treadmill Benefits

Exercise is one thing that everyone needs to stay healthy, and treadmill walking is a popular choice as it is perfect for any level of exercise. Great for beginners, treadmills also meet the demands of more intense workouts. Below are some benefits of exercising on a treadmill:

1. Safety

Safety has always been a concern for those who exercise outdoors. People have to constantly avoid speeding cars, dirty potholes, and not to mention surprise wild animal encounters (have you heard of the runner who killed a mountain lion?). Instead, many opt to workout indoors where it is relatively safer.

Buying a treadmill for indoor use gives exercisers a similar experience with running and jogging outside but with the added security of an insulated environment.

2. Heart Health

Exercising on a treadmill is good for circulation. It keeps the blood flowing and helps protect against heart disease by lowering the bad cholesterol in the blood. Research has found that running on a treadmill has the same health benefits as running outdoors, and one important benefit of running is giving a cardio workout to the heart.

Treadmills also give special attention to the heart as evidenced by built-in heart rate sensors that help assess whether a person is within a healthy heart rate range. For those using a treadmill without sensors or looking for alternatives, Harvard Health recommends using a chart that measures the heart rate using an individually assessed rate of perceived exertion. Simply rate the intensity of a workout on a scale of 1 to 10 with 10 being the highest.

3. Bone Benefit

Not only does it benefit the heart, using a treadmill can be gentler for aching joints and knees. Unlike the rough terrain outdoors delineated with stones and sudden dips, treadmills have cushioned surfaces that have low impact on knees and joints.

Walking on a treadmill machine is especially beneficial to patients with knee injuries. One study revealed that incline walking on a treadmill has tremendous benefits in reducing knee and joint damage and pain.

4. Weight Loss

This is probably the most common reason for purchasing a treadmill. Weight loss experts recommend using the treadmill as it burns more calories than gym equipment that do not bear one’s weight. Some treadmills also make it easier to monitor calories with a calorie counter.

5. Controlled Training

Another advantage is the ability to customize one’s workout plan, making treadmills ideal for people who are training to become athletes or to join marathons and similar events.

Compared to outdoor running, which is harder to control, treadmill running gives users the option to regulate the speed and distance of their exercise. Most machines also have incline features that test out an athlete’s preparedness for uphill walking or running. Treadmills provide serious exercisers the option to monitor their progress under controlled conditions that they can easily change.

Treadmill Lose Weight Program

Cliché as it may sound, the treadmill is still the best equipment for losing weight. Not only does it keep people safe indoors, but some of the advanced features in certain treadmills also allow users to have a customized workout.

The only downside sometimes is that it can get boring eventually when training with the same treadmill routine. The good thing is treadmills can be used in many ways, and users can easily change their weight loss program by experimenting with different workout plans. Here are few:

1. Interval Workout Plan

There are several variations to this treadmill interval training plan, but the essence is to exercise intensely in short bursts and alternate with a slower-paced exercise like walking. One example of how to do this is by starting off with a comfortable 5-minute walk, after which a minute-long running routine follows. Repeat this order with 2 minutes walking and one minute running 10 times or up to 30 minutes. Then, cool down.

A 30-minute workout may not look much in a weight loss perspective, but evidence shows that short bouts of activity are just as beneficial as exercising for an extended amount of time. A 2013 Oregon State University study found that short bursts of activity for 10 minutes or less that accumulate to 30 minutes is great for cardiovascular health and weight loss. Interval workouts are a good way to be aware of one’s exertion level during a workout—not to mention, it prevents boredom from creeping in.

2. Hill Sculpting Workout Plan

This is a more intense treadmill incline workout that involves the muscles of the legs and an inclined treadmill. Begin this workout with a run on a flat treadmill. This serves as a warm up for the leg muscles. Afterwards, trainees need to slowly incline the treadmill until they get to a target incline degree. Ideally, this should be the maximum that the treadmill can reach. Try this for 20 minutes and progress from there.

Researchers at the University of Colorado Boulder reported that the “optimal range” when it comes to slopes, both natural and mechanical, is between 20 and 35 degrees. At this level, athletes do not even need to run to get the benefits. Incline workouts like this help tone the muscles in the legs while the user strains against the raised surface of the treadmill.

3. Mixed Workout Plan

Find a middle ground between workouts. Practicing a mix of slow- and fast-paced exercises makes any fitness plan more sustainable. One dilemma that trainees have is sticking to the same high- or low-intensity workout.

The solution is to mix things up. Treadmill users can kick their routines up a notch by going faster for 30 minutes on select days and going slower on other days. The Journal of Applied Physiology recommends alternating exercise routines as the key to losing weight in a sustainable manner.

As any fitness lover knows, it’s important to pace one’s self in any workout. Beginners, in particular, should not give in to the pressure of getting immediate results. Mayo Clinic cautions against overexertion. If the exercise is causing pain or shortness of breath, it might be time to take a step back and let things unfold gradually.

Treadmill Exercise Tips for Beginners

It’s important to achieve balance in the beginning of a workout plan. Beginners who have never done any treadmill exercise before need to be careful not to get injured or overtired. Here are a few tips to help beginners avoid the most common mistakes:

1. Start slow.

One way to avoid exercise injuries is to take things easy. Starting with an easy 10-minute workout is better than going for an intense routine that will make muscles too sore to go on. To make the most out of it, set the treadmill’s incline at 5 degrees after six minutes of walking and then bring it back to zero after two minutes. For the last two minutes, set a higher incline at 7.5 degrees and walk or run vigorously at zero.

2. Walk first.

The most common exercise is walking, and it doesn’t hurt to start from there. Walk with a moderate pace of 2.5 or 3 mph and gradually increase the speed. Do this for around 15 minutes.

This may seem slow, but treadmill calories burned at 3 mph walking can reach up to 219 calories per hour. Walking slowly is even more beneficial for people dealing with obesity. For instance, walking slower than usual at 2 mph lowers the chances of knee injuries by 25% and burns more calories among obese people.

3. See a bigger picture.

There’s nothing better than a workout plan that can be sustained for weeks or, even better, for a lifetime. Aside from combining different kinds of exercise, trainees will benefit from spreading out their schedule. The US Department of Health and Human Services endorses getting a minimum of 150 minutes of moderate exercise every week. This can be lowered to 75 minutes per week by doing intense aerobic exercise. Working out for a shorter time does not mean fewer results.

Treadmill Comparisons

There are numerous workout options out there, making it harder to decide whether a treadmill is the right choice or some other exercise equipment. Treadmill exercise is also sometimes viewed as less healthy than outdoor activities like jogging or road running, but is there truth to these claims? Here are some answers:

1. Is jogging better than treadmill?

People often wonder if the treadmill can ever replace jogging. While an outdoor activity like jogging has known benefits, running and/or walking on a treadmill offers more consistency. Aside from being safer, a treadmill is gentler on the body than the elements outside. Exercises do not have to worry about unpredictable weather or meeting an accident in the rough landscape outdoors.

A 2016 study also found that non-motorized (manual) treadmills decrease the stress on the tibial area of the legs way better than outdoor activities like jogging. Manual treadmills also scored better than motorized types in this respect. Exercising on a treadmill is better on the legs than jogging outside.

Admittedly, for those with weight loss as key objective, jogging generally burns more calories. Specifically, a jog of less than 10 minutes can burn 223 calories in a 155-pound person, while walking on a treadmill for 4 mph in 60 minutes only equates to 167 calories burned. The possible explanation for this is the effort it takes to jog in an unpredictable environment that has much rougher terrain than a gym.

2. Is treadmill running the same as road running?

Running on a treadmill provides more opportunities for control. In a quiet gym environment, treadmill users can set the speed, incline, and duration that they prefer, something that is not possible with road running. Now, while a treadmill has noticeable differences from the natural landscape outside, a study actually found that adopting a one percent grade places a treadmill closer, at least physiologically, to the experience of running outside.

Nevertheless, running is the runaway winner in terms of giving a total workout. Many experts say that the diverse landscape outside offers much-needed variety to a workout. Particularly, runners get to move around more, and they have the opportunity to run downwards, which is not usually possible in treadmills.

3. Is treadmill better than exercise bike?

The answer to this depends entirely on specific goals. For people who want to lose weight, using the treadmill is more preferable as it tends to burn slightly more calories. According to this treadmill calculator, a 30-minute moderate exercise of 4 mph on a treadmill can burn 263.5 calories for a 155-pound person, while cycling on a stationary bike for the same amount of time sheds 260 calories. The difference may be slight but it’s important to consider that treadmills have more features than bikes and so there’s more room for variety and more potential for someone to keep his or her fitness plan.

On the other hand, those who want to build muscles might find an exercise bike more useful as a bike workout focuses on the leg area. Pedalling a bike requires working one's quads and glutes, resulting in toned muscles. A stationary bike is also recommended for people with knee injuries or issues like arthritis as it’s gentler on joints.

4. Is treadmill better than elliptical trainer?

These two have very different impacts on the body, so choosing one over the other largely depends on the kind of exercise a person wants or needs. For people who are comfortable walking or running, the treadmill is still the best exercise equipment. It’s especially useful for those training to join a marathon. Sweating it out on a treadmill also gets rid of 544 calories when exercising for 4 mph in one hour versus 365 calories burned when training on an elliptical for the same duration.

If having a total workout is a priority, then an elliptical trainer could be of better help. Unlike the treadmill’s focus on the lower body, an elliptical trainer could easily give a full-body workout, provided that both handles and pedals are actively used. Some models even allow backward pedaling, which is great for lower-body workout. Finally, as a low-impact exercise machine, an elliptical trainer does not cause as much wear and tear on knees and joints, so many people find it easier to use than a treadmill.

How to Pick a Treadmill for Home Use (Buyer’s Guide)

A treadmill for home use is a good investment, but a superior treadmill can be expensive. As such, buying a home treadmill should take careful consideration by looking at a few important factors like the following:

1. Consider the workout plan.

The motor power should be chosen based on how a buyer plans to use a treadmill. If he or she is planning to do some intense workouts like running on a treadmill, then an AC-powered treadmill is a good choice as changing speed setting is smoother on an AC motor than a DC motor. In terms of speed, treadmills with a capacity of 12 mph or higher are ideal for sprint running.

If a buyer is mostly planning to walk or do moderate exercise, then a treadmill with a lower maximum speed, such as 8 mph, should suffice.

2. Check the available space.

It does not hurt to take measurements of the available floor space in the home. Consider whether the length, width, and height of the treadmill will fit in the said space. Keep in mind a treadmill meant for running should have a wider belt, typically between 20” to 22” wide.

If the space is small, then a foldable treadmill may be preferable, but it also needs a storage space that may need to be measured before purchase. It saves time to have these dimensions in hand on the way to the store.

3. Choose the features that are absolutely necessary.

Not all programs found in treadmills are particularly useful. For instance, do exercisers really need a TV installed on the treadmill dashboard? This might be a good distraction while pushing for a 1-hour workout, but it might not be the best for posture. A study from Spain seems to suggest that looking straight at a TV screen while using a treadmill can be damaging to the knees as it causes the runner to lift his or her body and put more strain on the joints.

There are a few features that are generally considered necessary, such as a heart rate monitor, a good LCD display, speed and incline controls, built-in speakers, an emergency stop button, WiFi connectivity, to name a few. Think about the features that are really needed and those that one can live without. This will affect the kind of budget required for the treadmill brand that has all the wanted features.

4. Set a budget.

For most, this is the most important factor to consider. This is also the first thing that changes depending on the features a buyer wants. High-end treadmills can cost $3000 or more, but they also have the most complete set of features. Mid-range treadmills are also sturdy and durable and come with lots of features, with prices ranging from $1000 to $2000. Treadmills under $1000 are lighter and usually foldable but may not be as sturdy as pricier models.

Treadmill Safety

While it’s true that treadmills are wildly popular, they can also pose some danger when not used properly. In 2014, Consumer Product Safety Commission (CPSC) in the US reported that around 24,000 people were hospitalized in relation to treadmill accidents. The following are some tips to prevent injuries from occurring while sweating it out on a treadmill:

1. Give it space.

The space dedicated for a home treadmill should have room for movement and not crammed in a corner of a room. Give at least 2 feet of space on both sides of the treadmill and about 5 feet behind so the machine is not slammed against the wall. Having enough space around helps prevent scrapes from hitting the wall or furniture as well as falling on hard objects in case of imbalance.

2. Watch children.

Place the treadmill in a room that kids do not normally use or enter into. Keep an eye on kids who seem to be interested in how to operate the treadmill as they might try something when left unsupervised. Educate children about the dangers of playing with a treadmill.

3. Do not use phones.

One of the main causes of any accident is distraction. For busy people, it’s not uncommon to see exercisers who keep checking their phones while working the treadmill. This keeps one’s attention away from walking or running, which can easily lead to tripping on the treadmill and slamming against the moving belt. This is also another reason why TV viewing is not advisable while on the treadmill.

4. Never step off when the treadmill is moving.

This is a recipe for disaster, one that unfortunately happens a lot. It may seem easy to just leave the machine running when stepping off to visit the bathroom or grab a drink, but this habit can pose a danger to the user and those around him or her. Shut the treadmill off before dismounting.

In the same vein, do not start the treadmill while standing on the platform. Straddle the sides of the treadmill before turning it on and then step on the belt when it starts moving.

5. Take it easy.

This is especially true for first-time users. Start a workout with a slower pace by walking instead of running. If an intense exercise is important, try to use the incline button to add challenge to the walk.

In spite of the perceived dangers of treadmill exercise, the benefits still outweigh the risks when treadmill exercise is compared to doing nothing at all. Keep in mind that these potential problems are easily avoidable with presence of mind and a little common sense.

Special Types of Treadmills

It’s the 21st century and, of course, there are recent innovations in the way people use treadmills. Not only are they packed with feature, treadmills also have hybrid designs that make exercise more efficient. Here are some “special” types of treadmills:

1. Treadmill Bike

Something that not many people have heard, a treadmill bike combines the power of a treadmill with the ease of riding a bike. A bike of this kind has a treadmill belt instead of pedals, so it’s still the person who moves the wheels.

One example of a treadmill bike is the Lopifit, which was designed by a Dutch inventor named Bruin Bergmeester who wanted to make a “treadmill on wheels.” He succeeded and now the bike is being sold at almost $3000 and can run from 30 to 50 miles. Because of the effort it takes to walk on the treadmill at a moving speed, it is believed that the treadmill bike can burn twice as many calories as an ordinary treadmill. This is yet to be proven.

Walking Electric Treadmill Bike

2. Treadmill Desk

Just as the name suggests, a treadmill desk is a version of a standing desk that features a treadmill underneath. This allows users, particularly office workers, to exercise while doing their work. This invention most likely stemmed from new warnings from doctors that sitting is as just as bad to people’s health as smoking. One solution people came up with was to install a treadmill to their desks to encourage physical activity without affecting productivity.

Some researchers do warn that the knowledge about the impact of treadmill desks is premature. They believe that, while walking on treadmill desks does increase activity, it does not mean that they are getting enough exercise as they may not be completing the recommended 150 minutes of exercise per week.

Universal treadmill desk

3. Curved Treadmill

The curved treadmill is another innovative machine with eco-friendly and holistic design. It doesn’t require electricity; instead, it relies on the person’s energy and power. Unlike a typical manual treadmill, this has a curved design that makes it easier to pull the tread down and make it move. It also has a much simpler design with its minimalist approach to treadmill features.

Additionally, it’s a high-calorie burning device that pushes a user’s body more than an ordinary motorized treadmill. According to a study from the University of Essex, runners who were tested on curved treadmills had an average of 32% more oxygen consumption and 16% higher heart rates than those who used motorized treadmills. One downside of this treadmill, however, is the high price to pay. Curved treadmills from Woodway, for instance, starts from $6000, twice the price of a high-end motorized treadmill.

Woodway Desmo S Treadmill

Home Gym vs. Gym Membership: Which Is Better?

Everyone has different needs when it comes to training and fitness. While some need the sense of community of commercial gyms in order to keep on going, others are much happier to exercise in the privacy and quiet of their home. Both have their advantages and disadvantages and buyers should know about a few of these before making a decision.

1. Pro 1: Commercial gyms have more options.

Gyms are usually fully equipped with all kinds of machines, from weights to StairMasters to treadmills. This provides members with countless opportunities to achieve a full-body workout as they can freely change from one equipment to the next.

2. Pro 2: Commercial gyms have a social atmosphere.

One of the reasons people sign up for a gym membership is for the chance to meet people. Considering that most, if not all, of the people inside a gym want to lose weight and stay healthy, the gym is the perfect place to meet like-minded people who can share one’s fitness journey and motivate each other to keep coming to the gym not just to keep fit but to socialize as well.

3. Con: Commercial gyms can get crowded.

For the same reason above, gyms have crowds of people who provide a social atmosphere but also fill the gym to the brim, especially at certain times or days. This can get in the way when there is a specific machine that a member wants to access but another member has already beat them to the punch.

4. Pro 1: Home gyms are a personal space.

One great advantage of having a home gym is the freedom to use the gym anytime or any day one wants. There’s no need to reserve equipment or line up after other users. The bonus convenience of a home or garage gym also increases the chances of keeping one’s fitness plan. Plus, training at home does not require going out in the cold or rain and saves the energy it takes to drive to a commercial gym.

5. Pro 2: Home gym designs are up to the owner.

The kind and number of equipment to include depends entirely on the owner’s preferences. He or she even has the option to buy equipment that is not normally found at a local gym, such as a rowing machine. The costs can also be controlled according to how much the owner wants to spend.

6. Con: Home gyms are expensive.

This is true in the beginning. Building a home gym means that the owner has sole responsibility for financing. While it’s completely plausible to have a gym with only one machine, it’s likely that the owner will need more. One solution is to build the gym slowly; adding equipment only when the budget permits.

The good news is the upfront payments are only necessary at the start, and the absence of membership fees may mean bigger savings in the future.

Conclusion

Treadmills remain to be a popular exercise equipment, and with good reason, they are flexible and they’re the closest people will ever get to free running—that is, free from the distraction and obstacles found in outdoor sports.

Treadmills have countless benefits to the body and are relatively easy to learn and adopt to a person’s workout plan. When compared with other exercise machines, they usually come out as the winner.

A treadmill does have its limitations, with safety being one concern, but in the world of gym memberships and high-intensity workouts, it can be hard to find a machine that causes zero accidents. This is why it’s important to keep in mind a few tips that will keep everyone, including children, safe and healthy.

In the end, buying a treadmill does outweigh the drawbacks of owning one, but every buyer should do their research and take their time deciding whether a treadmill is right for them.

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