The benefits of treadmills for health are diverse, ranging from weight loss to stress reduction. In fact, some of these benefits can be obtained immediately after using the treadmill.
A treadmill is an exercise machine used for walking and running in one place. This indoor exercise is becoming more popular, especially when outdoor air quality is deteriorating.
In addition to avoiding exposure to air pollution, using a treadmill indoors allows you to continue exercising even during the rainy season. Furthermore, anyone of any age, from teenagers to adults, can use this exercise equipment.
Various Benefits of Treadmills
As part of aerobic or cardio exercises, using a treadmill can provide various health benefits, such as:
1. Weight loss
Treadmills are suitable for those who want to lose weight because they can burn calories. The number of calories burned depends on the running or walking speed and the duration of treadmill use.
So, the higher the speed and the longer the duration chosen, the more calories you can burn, resulting in weight loss.
For example, walking on a treadmill for 30 minutes each day at a speed of 5 km per hour can burn at least 260 calories. Meanwhile, running at a speed of 9 km per hour for 30 minutes can burn around 350 calories.
2. Reducing bad cholesterol levels
Regular exercise on a treadmill can increase good cholesterol (HDL) and lower bad cholesterol (LDL) levels in the body. As a result, the risk of blood vessel blockage or atherosclerosis, which is a common cause of coronary heart disease, can be reduced.
3. Reducing the risk of diabetes
Regular exercise, including leisurely walking on a treadmill, can also reduce the risk of type 2 diabetes by up to 58%. This is because physical activity can help the insulin hormone work in controlling blood sugar levels.
4. Strengthening muscles
Running or walking on a treadmill can also strengthen leg muscles, including the front and back thighs and calves. With strong leg muscles, body balance improves, reducing the risk of injuries such as falling.
5. Assisting in injury recovery
Another important benefit of a treadmill is its ability to assist in the recovery process of injuries, especially knee and leg injuries. When the pain in the injured area starts to subside, you can exercise to train the muscle strength, starting with low intensity.
With a treadmill, you can control the speed and duration yourself. As a beginner, you can start with leisurely walking.
6. Reducing stress
Similar to other exercises, walking on a treadmill can reduce stress. This is because the body releases endorphins, which are hormones that play an important role in controlling emotions and mood, thus relieving anxiety.
7. Improving sleep quality
Not only does it reduce stress, but several studies have also shown that engaging in physical activities, including walking or running on a treadmill, can help you fall asleep faster and have a better quality of sleep.
To maximize the benefits of the treadmill mentioned above, don't forget to warm up and cool down, and wear comfortable shoes. Adjust the intensity according to your ability and perform it regularly for at least 5 days a week, for 30 minutes.
It is also advisable to consult with a doctor before starting an intense treadmill exercise program, especially if you have heart problems or a history of injuries in the lower body area.
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