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Introduction
to treadmills
Treadmills remain the
most popular piece of home exercise equipment for a
number of reasons:
- They are easy to use
- The movement
(walking or running) is natural
- They offer
low-impact workouts
- They can be adjusted
to fit whatever workout level you desire
How
they work
- Using a treadmill is
just like taking a walk or a run
- Depending on the
model, you either propel the belt under your own
power or the machine sets the pace (determined by
you) and you keep up
- The action very
closely simulates walking or running outdoors
Features
Motors
A treadmill is only as
good as its motor.
- Motorized treadmills
have one motor that drives the belt and another,
the lift motor, that raises and lowers the running
bed to create an incline
- Motors allow you to
set the pace for your workout and keep on track
- The incline feature
provides variety and a more efficient workout
Horsepower
This is the measurement
of the power of a treadmill motor. Manufacturers use
two measurements for horsepower: continuous and peak.
- Continuous
duty is how powerful a treadmill can
continually operate without dropping off
- Generally speaking,
the larger the motor the more powerfully it can
operate at a continuous rate
- Peak
duty is the maximum horsepower a treadmill
can generate for a short period of time
- Peak duty cannot be
sustained for a continuous period of time
- You should look for
a treadmill that indicates at least a 1.5
continuous duty horsepower motor for runners and a
1.0 for joggers & walkers
- Use the chart below
to help you select the right motor based on your
intended use:
Choosing
the Right Motor
| Your
workout |
Recommended
horsepower |
| Walking
or light jogging |
1.0
hp - 1.5 continuous hp |
| Running |
1.5
hp - 2.0 continuous hp |
Belts/Decks
Treadmill decks vary in
length, depending on whether the unit is geared more
for walkers/joggers or runners.
- Belt widths range
from 16 inches to 22 inches, while lengths vary
from about 45 inches to 60 inches
- Long stride for
walking or light jogging 18-22 inch width, 50-60
inch length
- Average stride for
walking or light jogging-16-18 inch width, 45-50
inch length
- Some people prefer
the smaller, more compact version for a workout
because it forces them to keep a quick pace,
leading to a more efficient workout
- Short belts will not
accommodate long legs. If you have long legs you
should consider a treadmill with a longer belt.
- Others find the
wider and longer belts to be more comfortable and
a better fit for their longer stride
- If space is a
concern, look either for a smaller model or for a
model that folds up for storage when not being
used
Computer
controls
Most treadmills have
some sort of computer programming, ranging from a
simple odometer and speedometer to pre-programmed
workouts and storage capabilities.
- Computer controls
can provide feedback such as heart rate, pace,
calories burned, workout length, and incline
- The more advanced
the computer controls, the more expensive the
model
- Allows you to store
your previous workouts to monitor your progress
- Offers you a variety
of workouts and difficulty levels to maintain your
interest
- There are two types
of control panel display devices:
- LCD--Liquid
Crystal Display
- LED--Light
Emitting Diode, easier to read because it is
brighter
Other
treadmill options
- Speed
- Most treadmills
offer speed setting from 1 to 10 mph
- Most people walk
in the 3-6 mph range; runners go from 6-10 mph
- Cushioning
- Treadmills
cushion your step, especially important if you
have any sort of knee, ankle, hip or other
joint problems
- Don't buy a
bouncy treadmill
- Emergency shutoff
- Most machines
have an emergency switch that stops the
machine should you fall off of it or get too
tired to continue. Some also can only be
turned on with special keys or an electronic
code, allowing you to control who uses it.
- Elevation options
- Most treadmills
allow you to raise the incline of the running
bed, increasing the resistance for a more
intense workout
- The majority of
treadmills offer up to a 10-degree grade
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