Treadmills are convenient, physical pieces of equipment that can help maintain or achieve a healthy lifestyle. If you are looking to be active indoors; using a treadmill is a perfect option (with consultation from your personal healthcare provider).
The use of a treadmill is versatile; you can choose to either walk or run as long as you adjust the speed properly for the conveyor belt. Both walking and running on a treadmill is great for your body and your health. The benefits can range in similarity, possibly one being more beneficial over the other.
The Benefits of Walking on a Treadmill:
Understandably, walking offers a more slow-paced effort in doing physical activity compared to running, but some studies have shown that just walking on the treadmill still offers great advantages to your well-being. This is a perfect option for just starting out and easing into being more active.
Protect your health
Doing this exercise reduces the risk of harmful health conditions, such as diabetes, high cholesterol, and heart health. Walking is also linked to reducing the risk of some cancers.
Walking will work the lower half of your body. The lower half includes your hip flexors, the muscle in your thighs (quadriceps and hamstrings), etc. It can also improve your posture and helps with weight loss. Walking on the treadmill will help keep the weight off as well and makes it easier to maintain.
Help lose weight
Allows more focus for muscle build/toning, but can still help you lose weight from burning calories. Using a treadmill, especially with incline, allows the advantage of higher resistance and speed to strengthen your muscles in your lower half of the body. For beginners, it is recommended to try walking on the treadmill at a 1-2% incline.
Pull less stress on the joints
Walking results in less stress on your joints than running at a high speed or intensity. To add furthermore to that advantage; research also has shown that walking on a treadmill rather than a flat surface outdoors, such as a track, is also better on the joints! This is because the treadmill has shock-absorbing belts that weaken the impact. Ultimately resulting in less pain and tension for your body, and the chances for injury are slimmer. Adding to that, your joint flexibility increases.
Improve breathing and bone density
This activity also improves your breathing and bone density. As the breath rate elevates; oxygen will quickly move through your bloodstream which will then improve your energy level as well. As it goes for bone strength, the more you walk, the more minerals produce inside your bones which creates the strength.
Best Treadmill For Walking Recommend:
The Benefits of Running on a Treadmill:
Performing a run on the treadmill also aids with building stronger bones. This activity requires more effort and energy from your muscle, heart, and breathing (lungs). This use of energy can also improve your sleep later in the night!
Burn more calories
Running is proven to burn more calories at a faster rate, versus walking. Facts state that with a 160lb (ca. 73 kilograms) weight, on average, you can burn 750-800 calories per hour. This of course includes running on the treadmill. This is because your heart rate and breathing elevate with the more intensity (or cardio) that you add which will result in efficient calorie burning. Since you are burning calories faster, you are more than likely able to lose any excess weight faster. You can intensify cardio by running at a faster pace, and you can also add an incline on your treadmill (research suggests increasing at 7%).
More robust and vigorous
Since running on the treadmill is more robust and vigorous than walking, you have a higher chance of healthy, cardiovascular, protecting benefits. It also can make improvements on your immunity; meaning your body is more effective with fighting off infection. The intensity also creates sweat, which is one of the ways the body naturally releases toxins.
Reduce brain disease
Running induces endorphins, serotonin, and nor phenylephrine to be released in your brain. These are all chemical compounds (neurotransmitters) in the brain. When these are released, you feel naturally elated or “on top of the world”. According to research, after an hour of intense exercise, like running on the treadmill, endorphins will be released. The serotonin and nor phenylephrine release in roughly 30-45 minutes of exercise.
Reduce mental illness
Releasing of neurotransmitters can help with mental illness such as anxiety or depression, and the effectiveness can actually compare to counseling or medication. Walking can also release these chemical compounds, but a brisk pace is preferred as endorphin release differs depending on the activity intensity.
Enhance your memory
This exercise can enhance your memory. Studies from Mayo Clinic have stated consistent cardio and aerobics exercise can reduce memory loss. This can lessen the risk of Alzheimer’s and other conditions such as. Running on the treadmill, or in general, regulates glucose levels and can lower blood pressure. This is especially with steady and consistent runs.
Both exercises can improve your mobility, body circulation, physique, and mindset. Generally to expect the same benefits as running, by walking instead, an increase in incline and distance is necessary. These two actions are actually very similar when it comes to health gain. Basically, the choice on which is better depends on your perspective on energy and body goals.
Top Rated Running Treadmill For Running:
Which to choose?
Walking and running on the treadmill both serve great benefits to your body; physically and mentally. The benefits ultimately depend on the unique desires or goals of an individual.
Walking is generally more ideal for beginners who are just starting out with physical activity, or for people who have painful conditions such as arthritis. It is also great for those achieving muscle tone.
Running generally is more beneficial to those who wish to burn fat for weight loss, or to work on their speed and stamina. You can expend approximately twice as much energy running rather than walking. This of course excludes any inclines or further distances on the treadmill.
Overall, being consecutive on your treadmill will be advantageous for your mind and body. If you are looking to target a specific perk, like weight loss or muscle tone, you can decide between walking versus running. Then, you can determine which will be best for you. When you use the equivalent amount of energy, the two exercises can easily compare to one another regarding benefits.