Treadmill Benefits: What It Does for Your Body

Exercising using a treadmill machine is considered cardiovascular or aerobic exercise. The physical activity that is involved in this exercise increases heart rate and oxygen consumption. This leads us to understanding the treadmill benefits. 

Some people may think that exercising on a treadmill, for example running, is not as effective as a normal run outside. This is actually a false belief as a treadmill machine, especially a motorized one, allows you to adjust the incline and speed, so you can make your running more challenging. 

As previously mentioned, running on a treadmill increases the heart rate and also oxygen consumption, which is a benefit that strengthens the heart and the lungs. Of course, there are many other benefits that we’ll discuss in this article. 

What Are the Main Treadmill Benefits?

There are a lot of benefits that come with treadmill exercises. Some of the benefits have a direct impact on your body, while others include the convenience it gives compared to other exercises. Some of these benefits include: 

• Fat Loss 

Treadmill running has been proven to help in the reduction of body fats. A pilot study on the ‘Effects of Six Weeks Outdoor Versus Treadmill Running on Physical Fitness and Body Composition in Recreationally Active Young Males’ resulted in reduced fat percentage among the participants (4). Therefore, the exercise is useful when it comes to fat burning and suitable for those who want to lose some weight. 

• Weight Management 

Using a treadmill increases energy expenditure when compared to sitting. According to a study by PMC Public Health, exercising on a treadmill increases energy expenditure by about 105 kcal per hour in comparison to sitting(2). This means that more calories are burned during treadmill exercise than when sitting. Of course, this also translates to weight as more fat is burned for energy during the exercises. 

• Convenience 

You don’t need to worry about the weather to do your daily running as you can do it on a treadmill. Unlike normal routine runs, treadmill running isn’t affected by weather conditions or changes. This makes it possible for you to be consistent in your workouts. Our previous post goes into great detail about treadmill vs bike.

• Improved Cardiovascular Health 

The regular use of a treadmill has been found to help improve cardiovascular health. As an aerobic type of exercise, it helps improve circulation, strengthens the heart and lungs, and also helps lower cholesterol and blood pressure (1). 

• Boosts Mental Health 

As with other aerobic exercises, treadmill exercise has been found to help improve mental health. It does this by improving cognitive function, reducing stress, and enhancing mood. Studies have shown that treadmill workouts stimulate the release of dopamine and endorphins and this helps suppress any sign of depression (3). 

Read more: First Day at the Gym Workout: A Guide for Newbies

Do Treadmills Burn Belly Fat?

Yes, a treadmill can burn fat in all parts of your body, including your belly. However, studies have shown that it is not possible to spot reduce fat as the body doesn’t choose the specific area to burn fat (5). 

Therefore, when it comes to fat burning, you need to understand that during workouts or when glycogen is depleted, the body burns fat equally in all parts of the body. 

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What Does a Treadmill Do for the Body?

There are a number of changes that happen to your body when you engage in consistent treadmill exercises. Exercise on a treadmill does the following things to your body: 

Improves the Health of the Heart 

We mentioned that treadmill exercises strengthen the heart and lungs, which helps improve cardiovascular health. This also helps improve blood circulation and reduce blood pressure. 

Reduces Body Weight 

Treadmill workouts burn more calories and fat, which leads to a reduction in body weight. In addition, it can increase metabolic rate over time and you can pair your exercises with a healthy eating lifestyle to achieve your body weight goals. 

Strengthens  Muscles and Improves Flexibility 

During treadmill exercise, your glutes, calves, quads, and hamstrings, among other muscles, are engaged and this helps tone them and keep the joints mobile. However, it’s important to be consistent to achieve any long-term changes in your muscles and joints.

What Does 30 Minutes on The Treadmill Do?

30 minutes of exercise on a treadmill may not seem like a lot, but with consistency it can yield great results for your body. Of course, maintaining this for a period of time will help you achieve the full benefits that we’ve already mentioned. These include improved cardiovascular health, reduced weight, reduced blood pressure, improved mood, improved metabolic health, and improved lower-body strength. 

As previously mentioned, 30 minutes done once may not cause a great impact as you may only burn a few calories, which may not even translate to weight loss. However, if done once, you’ll get several benefits such as improved mood and other benefits. Uncover the surprising benefits of running 20 min a day in our past article.

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What Happens if I Use a Treadmill Every Day?

Using a treadmill every day, even for a few minutes, can result in a number of benefits. Of course, most of those benefits are what we mentioned above. To reiterate some of them, using a treadmill every day can lead to the following: 

• Improved strength of the heart and lungs. 
• Better circulation of blood and oxygen in the body. 
• Weight reduction due to more calories burned. 
• Improved cognitive function, mood, and reduced stress. 
• Improved sleep quality. 
• Enhanced strength of the leg muscles and improved flexibility. 
• Improved metabolic rate.

Read more: Why Is It Harder to Walk on a Treadmill Than Outside?

Does using a Treadmill Have Side Effects?

Yes, like any other exercise or workout, exercise on a treadmill may come with side effects. While there are several benefits that we’ve already discussed, there are also risks involved. These include: 

• Joint Stress – the repetitive impact it places on your knees, ankles, and hips may cause joint stress if you’re a beginner or if you significantly increase your treadmill walking/running volume.
• Vertigo or Dizziness – this happens particularly for those who are stepping on the treadmill for the first time. You could also experience lightheadedness. The high speed may cause vertigo in beginners. 
• Cardiac Strain – this may happen to those with heart conditions or issues. Intense workouts for people with such issues may pose a great risk of cardiac strain, so you should consult your doctor if you have any such issues before you engage in treadmill workouts. 
• Shortness of Breath – it may lead to breathing difficulties due to overexertion. This happens especially to beginners or people who already have underlying heart or lung conditions. 
• Risks of Falls and Injuries – this may happen particularly if you’re running at a high speed or are a beginner. Small distractions while running may lead to falls and accidents that could potentially cause injuries to your body. 

Of course, there are other issues that may result from treadmill exercise that can vary from person to person. Many of these issues happen to beginners, those with other underlying health conditions, or people who significantly increase the amount of walking or running they do on a treadmill in a short period of time. Our previous article covers everything you need to know about indoor exercise.

Frequently Asked Questions

• How many times a week should I use the treadmill?

You can use the treadmill for about 30 minutes, 5 times a week, according to the American College of Sports Medicine (6). However, it’s important to note that the exact number of times you can use a treadmill depends on your personal goals, fitness level, and intensity. 

• Can I lose weight just by walking on a treadmill?

Yes, you can lose weight by just walking on a treadmill. Walking is a physical activity that can burn more calories. However, you need to be consistent and supplement this with healthy eating.

• Can I go to the gym and just use the treadmill?

Yes, you can go to the gym and just use a treadmill. There’s no rule regarding how you can use the treadmill or steps you need to follow. If you prefer cardio like most other people, then that is fine. However, it’s important to have a plan for how you’re going to use the treadmill to achieve your desired results. 

• Is 1 hour on a treadmill too much?

1 hour on a treadmill is not too much, particularly if you’re at an advanced fitness level and on low intensity or speed. However, it can be too much for high-intensity activity where you work out at high speeds. It’s important to always listen to your body and pay attention to signs such as pain or fatigue. For most beginners, it would be best to start off with 20-30 minutes of easy walking or running on a treadmill to protect against injury. 

Ultimately, if you’re comfortable throughout your workout and are more advanced, then 1 hour isn’t too much for you.

The Bottom Line 

Walking or running on a treadmill is an excellent way to exercise and achieve the benefits that come with it. Running on a treadmill allows you to run in a controlled environment with the ability to control the speed and elevation. 

You can make your workout more challenging by increasing the speed and angle or you can make it beginner-friendly by going at a slower speed. As previously mentioned, treadmill exercise offers you a number of benefits such as improved cardiovascular health, improved muscle strength, weight loss, and reduced stress, among others.