TREADMILL

Every evening in the gym, the ladies (and a few guys) can be found working purposefully on bikes, treadmills and elliptical trainers. The whir of machinery fills the air and determination is fired by visions of losing weight and getting in really good shape.

Some casually browse the pages of old magazines, read the latest thriller or chat with friends as they dutifully put in their “forty five minutes” of “slow and steady”. They are well-intentioned but clueless. I question the results of their efforts but decide it is unwise to offer unsolicited advice.

One lady, however, is focused and pays attention to what she is doing. She periodically refers to the treadmill’s glowing red display and adjusts her pace accordingly. Good for her! She is monitoring her heart rate.

What she knows, that the others don’t know, is that your Heart Rate is a dead accurate indicator of just how hard your body is working. This is the best way to make sure that you are exercising vigorously enough to improve your fitness level but not so hard as to overexert yourself.

This is also a great way to lose weight and get really fit in the shortest amount of time. What you have to do is exercise at the correct intensity within an optimal range. This is your Target Heart Rate (THR) which is expressed as a percentage of your Maximum Heart Rate (MHR).

You can calculate your personal Target Heart Rate, but this gets a bit tricky. You have to know your Resting Heart Rate (RHR) and plug it into a couple of formulas: (MHR – RHR X (50% - 80%) + RHR = THR) where (Age – 220 = MHR).

You also have to know how long to exercise, at which point in the optimal range (50% to 80%) and you have to monitor your heart rate while you are working out. There are charts that estimate your THR for you but their accuracy can vary, up or down, by as much as ten percent.

Confused? Don’t be. Dump the math and take a low-tech approach. You already have a simple, built-in heart rate monitor that is perfectly calibrated to your body.

And, you already know how to use it because it’s as simple as watching your breathing. Your respiration rate is how you monitor the intensity level of your exercise and it relates very closely to your actual Heart Rate. You can use this method with any piece of gym equipment and while walking or jogging outdoors.

WHAT YOU NEED TO REMEMBER is that, as your workout progresses, you may exercise at any one of three levels or zones. I will describe each zone and relate Heart Rate to how hard you will be breathing.

ZONE 1. (50% - 65% OF MHR) Breathing is normal at this level and you can easily carry on a conversation with a workout partner. This is your warm-up and cool-down zone which will do little to get you fit unless you are very overweight, very out of shape or have been ill.

ZONE 2. (65% – 80% OF MHR) Your breathing becomes somewhat to very noticeable. This is your training zone where you will do most of your work, develop cardiovascular fitness and burn calories. At the lower end of the range (65%), you will be able to speak to a partner easily but your speech is somewhat broken as you deliver phrases between breaths. At the top end (80%) you will be breathing very hard. Though conversation is possible, breathing may be your priority.

ZONE 3. (ABOVE 80% OF MHR) Entering zone three, you begin panting and gasping for breath. This level can be hazardous for many of us and is best reserved for competitive athletes.

TO GET FIT IN THE SHORTEST AMOUNT OF TIME, DO THIS:

1. Tell your doctor that you are going to begin exercising at a level where you will be breathing vigorously. Ask if, based on your physical condition, you should limit your effort and if so, to what level.

2. Warm up at a conversational pace and then increase your speed or intensity level to 70% - 75% of MHR (breathing strongly) so that after about five minutes you feel fatigue setting in. Back off and catch your breath at 65% of MHR or below.

3. Now really pick up the pace (fit walkers find a hill) and push to 75% to 80% of MHR (breathing vigorously). Hold it there, from one to three minutes, until your body is asking for a break and then slow down to 60% of MHR, or below, until you recover.

Repeat, gradually increasing the number, duration and intensity of intervals as you are able. If you challenge yourself to work hard your workout should, at most, take no longer than thirty minutes.

Cool down and have a refreshing drink of water. These interval workouts, using your breath to gauge intensity will work very effectively to burn calories and get you in shape.

And always remember “Be Strong…. Be Lean”

Howard McGarity is a “Human Performance Specialist”, Personal Trainer and Fitness Coach who has studied nutrition and exercise science for most of his fifty-six years. He creates online programs for to help busy people get permanently lean, strong and healthy. Get the Free e-book, “The Five Fastest Ways to Fitness” at

There are plenty of joggers who do not believe there is much value in treadmills. But they are wrong because there is a long list of advantages - they offer a safe and regular running surface and they tell you exactly what distance you have covered. A treadmill run is never disrupted by the weather, you can run safely at night and you cannot get attacked or be in an auto wreck.

Therefore treadmill running does have some benefits. However we also need to know what are the disadvantages of this type of running and how can they be overcome. The problems with treadmill running fall into 2 groups: 1. relying on treadmill running may bring problems if you are following a training program. 2. problems that can be overcome if you purchase the right treadmill.

The first problem, the impact treadmill training will have on your overall fitness program, depends on your fitness aim. So if it is purely to become fit then stay there, you will find the treadmill a winner. Running offers a fine cardio workout, and though it is not equally effective on all parts of the body it helps your legs (of course) and your back, chest, stomach and arms. Some folk will want to complement the running with Pilates, swimming, weights or whatever. Another bonus for runners is that it is one of the exercises that works your bones - good for keeping osteoporosis at bay. If running is not yet in your sights, running machines are great for walking on as well.

If your fitness goal is a running race - a fun run, a marathon or a shorter event - then the running machine should only be part of the running you do. For road racing we need to practice on the road so that we become accustomed to the different stresses and strains this causes. Anyone who only runs on a machine will not be comfortable on the road. Yet the treadmill helps in many situations, like if the only time you can train some days is after dark and you do not want to run around at night on your own. If you want to use the treadmill to train for outside running then set the incline feature to 1% - this helps get your striding right for outside conditions.

The rest of the problems we will encounter are to do with buying the wrong kind of machine. Buy a treadmill that is good enough to last for a long time - many people under buy thinking that they can trade up later. The trouble with this tactic is that many of the cheaper models are so bad that you will be quickly discouraged.

You want to buy a product from an experienced running machine company. Do not neglect the motor, but do not simply buy the largest motor your money can buy - 2 HP is plenty if it is quality and bigger motors that come cheaper may have shortcomings like poor cooling systems that lead to failure.

Something else to consider is the size of the belt on the treadmill. Some come up very short which means the area you have to run on is quite tight. Running on short belts is difficult, so go for one with a longer belt. You should also look at the electrics. Look for something that is simple and straightforward to use. And to be certain make sure you try a couple before you buy, then you can make you purchase online or at a store.
Copyright 2006 Roland Dunley. All rights reserved. Roland Dunley runs Use Treadmills for Health - great if you are looking for treadmill information. Go to his articles page on:

There is a piece of equipment available in many gyms and homes that has been shown in tests to be unsurpassed for assisting in your weight loss goals - want to know what it is?

The Treadmill - exercising on Treadmills has helped many people to achieve their weight loss goals - and it can help you too.

Treadmills can be used by virtually any age group, and by individuals of any activity level. Treadmills can help you lose weight, and maintain your weight loss. It really is a numbers game. The more time you spend engaged in physical exercise the more calories you are going to burn and consequently the more pounds you will lose.

If you are searching for fitness equipment that will not only burn fat, but will also raise your metabolism to continue burning fat long after youve stopped exercising, then a treadmill should be at the top of your list.

The treadmill is matchless for cardiovascular exercise. According to a recent study, calories burned on the treadmill for 60 minutes averaged 865 - 705. Compare this figure to the following:

Stair machine 746 - 637 Rowing machine 739 - 606 Stationary cycle 604 - 556 Cross-country ski machine 678 - 595

As you can see the treadmill comes out as the number one cardiovascular machine.

If you would like to develop your own weight loss treadmill program here are some ideas:

Be creative - make your Treadmill session pleasurable, listen to music or audio books on your MP3 player. Some people prefer to just take the opportunity to think or just day dream. The more you enjoy your Treadmill session, the more likely you are to exercise on your treadmill regularly.

Try to exercise daily. Working out on your Treadmill regularly makes your weight loss goals much more likely to happen than if you are only working out only when the mood takes you. Most people that make the switch will tell you that it’s easier to workout every day. You don’t have to think about whether it’s a workout day or not and get prepared for it - just exercise on your treadmill every day - your body will become accustomed to it. It will soon become part of your routine and you will begin to look forward to it.

Try to mix in some interval training into your Treadmill sessions each week. Interval training consists of brief periods (about one minute) of more intense exercise incorporated into your Treadmill workouts. You may do a one minute interval of faster walking about every five minutes throughout your workout.

Start with a three to five minute warm-up and then five minutes into your walk you do your first interval, one minute of faster walking. At the end of that minute you should be out of breath and ready to slow down. Slow down to your regular walking speed for the next four minutes and then your fifth minute is another one minute interval. Repeat this throughout your workout.

By this means you can increase your aerobic fitness level to the limits of your ability. You are in essence crossing the anaerobic threshold into anaerobic metabolism, this forces your body to accept more intense exercise which will in turn make your weight loss gains more achievable.

By increasing your basal metabolic rate, interval training cause you to burn more calories a day, and make your exercise less monotonous. Interval training also helps the time pass more quickly. Try walking on your Treadmill with light hand weights of between one and two pounds weight for two to three days per week. Swing your arms and also use a variety of arm movements while walking. This will increase your basal metabolic rate and tone your upper body muscles.

Try to do your Treadmill workout first thing in the day. Most people who workout regularly, do so first thing in the morning. If YOU want to exercise regularly, you are more likely to succeed by being an “early bird”

In order to add a bit more variety to your routine set one day of the week aside to be your “easy day”. This should be a very leisurely session. Consider how good your walks are starting to feel as you continue to lose weight and tone your body.

You have probably heard the expression “if you can’t measure it, then it doesn’t exist”. With this in mind make sure that you record your progress. Record the date and time-of-day of your workout, and the distance and/or time you walked. Record the total of the miles or minutes you’ve walked. Your thoughts or feelings for that particular workout can also be logged.

All of the above measures will help to ensure that your Treadmill Exercise Session is that one special time of day to take care of yourself. Don’t let anyone or anything keep you from your special time with your Treadmill. Working out on your Treadmill every day will help you achieve your weight loss goals and have a positive impact on all aspects of your life, including physical, mental, and emotional health.

If we only consider the issue of weight loss, the Treadmill is significantly superior to any other exercise machine given its associated energy expenditure. While other fitness equipment “fads” gather dust Treadmills have consistently provided quality results and lasting benefits. Treadmills allow you to work at your own pace, but don’t allow you to slack off. You’ll be able to burn calories efficiently and attain your weight loss targets.

If you’re in the market to seriously educate yourself about Exercise Treadmills, visit http://www.treadmilladviser.com where you can obtain more detailed information.

Paul Reeve is a Personal Trainer, Presenter and Lecturer for Fitness Professionals, Sports Organizations, Sport Coaches, Corporate Organizations. Get FREE expert advice on treadmills from his Online Assistant team at

Selecting proper exercise equipment plays an important role in building the muscles to achieve an amazing physique. In addition, you need to bear in mind the proper exercise routines. The different types of exercises include endurance training, aerobics, strength training, resistance, progressive resistance, etc. You should include endurance training and aerobics in any workout routine.

Endurance training is designed to build staying power and stamina. Treadmills are a type of endurance workouts, which boost metabolism. Bicycling and treadmills are excellent options for people suffering weight problems. Do not forget your diet. Exercise and diet is just the beginning of achieving an amazing physique.

In order to achieve your goal, you must understand equipment, types of workouts, and body type. For instance, if your goal is to build muscle mass you should use progressive resistance training, strength training, endurance and aerobics.

If you plan to build strength in the larger muscle groups without taking into consideration cardiovascular, you will cause the body harm. This is why it is crucial to select the proper equipment. At the same time, you should include endurance, strength training, resistance and aerobics to balance your workouts. Again, do not forget your balanced diet.

Every exercise machine works in slightly different ways. For instance, aerobics supply oxygen to the lungs, which is vital to the body. Aerobic workouts increase the muscle speed, improve the respiration system and increase the heart’s rate of speed. The speed increase will benefit you while performing progressive resistance workouts or strength training.

Strength training builds the muscles strength, yet you will loose more fat from aerobic training. Strength training will also flex the joints, while building body composition. Strength training will augment the total physical condition of the body.

Strength training will augment protein fibers and its function. It will also make the muscles relax through active force, which contracts the muscles, thus marking the muscles force. As a result, the muscles will enlarge. Strength training toils the prime mover muscles, as well as the stabilizer muscles. Strength training also works the antagonistic muscles.

Endurance workouts, which include vigorous treadmill routines, bicycling, running, skating, step and tennis, can help you work toward building the muscles also. If you want stamina, go with endurance workouts together with aerobics and strength training. We need stamina because it is our energy and resistance. Stamina also gives us strength to continue, as well as boosts determination.

Alex Fir shares a wealth of information on his website Home Fitness Equipment Center. To learn more about home exercise equipment visit

Call it cardio, call it aerobics, call it whatever makes you feel more comfortable, but don’t avoid the inevitable: Every human being needs this variety of movement to be a part of their lives in order to function and be healthy.

We live in a weight conscious society, to be sure. The better a person looks externally, in clothes, naked, half naked, or anything in between, the more successful that person is deemed to be in the scheme of exercise and fitness. But looks can be deceiving.

Sure, cardio is the bodybuilder’s middle name-the key to the kingdom of ripped. But the truth is, cardiovascular exercise is probably one of the most misunderstood, under-utilized, over-utilized tools in the workout world. It is truly one of the greatest conundrums within the realm of fitness. And here’s another tip: Those who swear by it, may not even know why they swear by it.

Here are the pay-offs… and they are undisputed:

Cardiovascular exercise can burn calories at a rate between 8 and 30 calories per minute. That’s a lot of glazed donuts!

When engaging in cardiovascular exercise 5 times weekly, one can eat between 25% and 30% more calories and maintain or lose weight.

Cardiovascular exercise whips the heart muscle into great shape, increasing oxygen capacity within the bloodstream by up to 20% within just 3-4 months.

Cardiovascular exercise seems to melt fat off the body when combined with a good diet, and a regular program of resistance training.

These are all true, undisputed facts that no one can refute. They are the promises of diligent workouts on apparatus such as steppers, treadmills, stationary cycles and elliptical trainers. But is this the end of the story? Or is there more to cardio workouts than first meets the eye? You bet!

How to Determine Your Various Heart Rate Zones and Why You Should

There are four main training zones within the cardiovascular exercise category and each carries with it some very specific criteria and results. The reason one must familiarize himself with each zone is to avoid making crucial mistakes that could affect physical outcome. That’s because within each training zone subtle physiological effects take place to either enhance or jar your level of fitness. Knowing where you are at all times will garner the desired effect.

The Recovery Zone/ Weight Control Zone

Training at 60% to 70%

This zone develops basic endurance and aerobic capacity. The advantage to working out in this zone is the fact that you will be burning a lot of body fat and will likely lose weight as a result. You’ll also be reenergizing your muscles with glycogen that has been spent during fast paced resistance training workouts. This replenishing is a part of recovery and is the most valuable zone for most people as a result.

The Aerobic Zone

Training at 70% to 80%

This zone will help develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone your capacity for longer sessions increases. Though you’ll receive some benefits of fat burning, it’s mostly improved aerobic capacity that will be your reward by training in this zone.

The Anaerobic Zone

Training at 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your own aerobic threshold is found. During training in this heart rate zone, the amount of fat being used as the main source of energy is reduced and, instead, stored glycogen is the main fuel. This glycogen is stored in the muscle. Burning glycogen for fuel creates lactic acid (the “feel the burn” chemical by-product). Once the body can no longer remove the lactic acid fast enough to continue contraction, the anaerobic threshold has been reached. It’s possible to train through this to increase your ability to deal with lactic acid for longer periods of time, but this takes some guidance.

The Red Line Zone

Training at 90% to 100%

This zone is only possible for short durations. It trains fast twitch muscle fibers and has its use for strength and endurance athletes. This should only be used during interval type training where sprints are indicated to increase strength, shape and density of muscle. It’s also only for the very, very fit.

Resting Heart Rate

It’s very easy to determine resting heart rate (RHR). Find somewhere quiet, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, and without sitting up or jarring your body, take your pulse rate (beats/min). This is your RHR. If you have a heart rate monitor, even better. After 20 minutes, check the rate. As you become more fit, your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis to adjust values in other areas.

Calculation of Zone Values

There are a few methods by which to determine all of these values. Some say the age-based is the easiest to understand and doesn’t require exceptional math skills. However, it is also one of the least accurate because it supposes that everyone of the same age has the same Max HR, which is untrue. Conversely, the Max HR method is probably the most accurate because one finds zones based on actual testing.

Age Based Method For Determining Max HR

MEN: Subtract your age from 220

WOMEN: Subtract your age from 226

Experts agree that you should drop one point off your MAX HR for each year after you determine this number.

EXAMPLE:

If you’re a 35 year old man, your MAX HR will be = 185

When you turn 40, your MAX HR will be = 180

MAX HR Method For Determining Max HR

Warm up, then run for at least 15 minutes at fairly high speeds. Towards the end, increase your speed as hard as you can and as long as you can, then check your monitor to see where your heart rate is. This is your maximum heart rate. Keep in mind that, until you become more fit, you should adhere to the “Age Based Method”. The MAX HR method is for people who are fairly fit to begin with.

The calculation of a zone %, is performed in the following way:

Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate - after testing). This is your working heart rate (WHR)

Multiply the desired zone percentage % by your WHR

This calculated percentage your RHR = BPM

Example : The athlete’s MHR is 180 and his RHR is 60. Determine the 70% value:

How Body Type Affects Cardio Choice, Duration and Frequency

This is a big debate and one that is never talked about in mainstream publications simply because it isn’t as important to people as talking about results-namely: fat loss. But for those athletes, bodybuilders in particular, interested in preserving muscle gains while losing body fat, it’s an absolutely fascinating topic and knowing what you are can be your best weapon against fat and muscle wasting.

Are you an Ectomorph, Endomorph or Mesomorph?

Feel like you’re in a foreign country and you don’t speak the language? Here’s how the body types break down:

Ectomorph - Long, lean, hard gainer of both muscle and fat. Often very underweight in childhood and in teen years. Will never have the Arnold Schwarzenegger look.

=HARD GAINER/ EASY LOSER

Mesomorph - This is the ideal body type. Athletic with a good balance and ratio of muscle and body fat, even distribution of fat, and round muscles bellies that develop easily. Metabolically, this type is most gifted.

=MODERATE GAINER/ MODERATE LOSER/ ATHLETIC

Endomorph - Heavy set, uneven distribution of body fat, fat to muscle ratios that can border on obese. Often heavy as a child or as a teenager, which continues into adulthood. Can be predisposed to metabolic disorders such as thyroid deficiency, and diabetes.

=EASY GAINER/ HARD LOSER

Muscle Fiber Type:

How Type Affects Ability to Perform Cardiovascular Work

Skeletal muscle fibers vary in size and contraction ability. Typically, they are referred to as fast twitch or slow twitch fibers / red or white fiber. Each type contracts with different velocities, depending upon their ability to split Adenosine Triphosphate (ATP). Faster contracting fibers (fast twitch) have greater ability to split ATP, slower contracting fibers do not have this same ability. Fiber types vary with respect to metabolic processes used to generate ATP, in terms of their individual thresholds for the onset of fatigue, and their structural and functional characteristics.

Type I Fiber - Slow Twitch

(High Aerobic Capacity / Endurance Athlete)

Called slow twitch or slow oxidative fibers, this type contains large amounts of myoglobin, many mitochondria and many blood capillaries. Because of this, they are also referred to as RED fiber. They split ATP at a slow rate, have a slow contraction velocity, are very resistant to fatigue. An excellent example of the Type I Fiber muscles would be the postural muscles of the neck.

Type II Fiber - Fast Twitch

(High Anaerobic Capacity / Strength Athlete)

These fibers, frequently referred to as fast twitch (glycolytic fibers) contain a low concentration of myoglobin, very few mitochondria, few red blood capillaries and large amounts of glycogen. Type II fibers are white, and are geared to generate ATP by anaerobic metabolic processes. Because they are not able to supply skeletal muscle fibers continuously with sufficient ATP, they fatigue rapidly, split ATP at a fast rate and have a fast contraction velocity.

So why does all of this matter? While you may be the type who just wants to get on a treadmill without worrying about which type of muscle fiber predominates within your musculoskeletal system, it pays to know your body. Certainly, no one needs to worry about this stuff, but when it comes to doing right by your body as an athlete, the predominating fiber type matters very much!

In fact, both body type and fiber type really dictate how much you can and cannot do. The good news is, you may be doing far too much cardio training for your body type or fiber type and may be able to lighten the load and enjoy a leaner physique with fuller muscles. Without this information, you’ll never know.

Too Much of a Good Thing?

Is there such a thing as too much cardiovascular training? You bet! In fact, most people overtrain their bodies in this area far more than in the area of weight training. This affects metabolism and the body’s ability to store fat in the future, how it will be distributed, as well as hormonal balance within the body. Too much of a good thing can oftentimes throw the entire apple cart off kilter.

More Than One Way to Skin a Cat

Intensity - When you walk the treadmill, is it always flat or do you elevate the platform to make your workouts more difficult and intense? Do you walk stairs, flexing your legs and butt throughout, or do you occasionally run them? Intensity is one way to increase the amount of benefit you get from a cardio session.

Duration - Most people increase the number of minutes they do in one session until, fairly rapidly, they are doing over an hour per day! This won’t last and will burn you out. Try some of these other techniques before resorting to increasing the duration you spend on the stair stepper. Remember, two sessions per day, of shorter duration, are better than one long one.

Frequency - Try varying frequency. One week, do five sessions of cardio. During the next week, do just four. Others play around with this variable by doubling up on cardio sessions in one day and dropping a day in between. Make sure to decrease the time you spend in each session. Your body will continue burning fat long after each time on the cycle.

Intervals - Do you do interval training in the midst of one cardio session. Try doing distance running for 10 minutes, then sprint for 2 minutes, run distance for another 10, then end with an all-out 2 minute sprint again, followed by a 10 minute cool-down walk. Not only will this increase intensity, but you’ll knock out at least 2 different training zones and increase benefits of that session by a minimum of 50%.

Type - Don’t always opt for the treadmill or stationary bike. There are many pieces of equipment out there and you should vary the type of cardio you do. For that matter, don’t always do cardio in the gym. Vary how and what you do and, at the very least, you’ll remain fresh mentally and stave off burn-out!

Time of Day - Some swear by doing cardio on an empty stomach for maximum fat burning activity. But others say that this is the worst time… when the body is most apt to dip into muscle stores (glycogen) for its energy source. Do what feels right to you. Put it in perspective: Cardio at 8pm is better than no cardio at all if you’re trying to shed pounds.

What’s right for you? Well, that’s for you to decide now that you’re armed with information. The key to just about anything is being moderate. Just because you discovered a ‘treasure trove’ of fat burning tools doesn’t mean that your body will respond to the ‘more is better’ credo. In fact, see how little you can get away with doing, and build slowly from there. Less is always more.

Dane Fletcher is the world’s foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit

Exercise treadmills provide a great way to burn calories and give basic training to your walking muscles as well as practice your walking form. Modern treadmills have some pre-programmed workouts to give you a controlled workout challenge. The treadmill may also have readouts for heart rate, calories burned, etc. which give you feedback data so that you can see how you are performing at any moment. Remember, more speed equals more calories burned. Instead of increasing the distance, try to speed up, increase the tempo so that you can stress your body and burn the most calories. According to the Medical College of Wisconsin study you burn 865-705 calories on an average with a 60 minutes treadmill workout.

There are a lot of advantages related to the use of exercise treadmills. First of all, there is the safety factor. Working out at home, or at the gym is much safer then running outside. And since you are inside, you have easy access to restrooms, water, and changing your gear.

Another great thing is that you don’t depend on the weather. You can even watch TV during your training. And last, but not least, you have no excuses for missing a workout.

Statistics show us that more than 40 million people buy treadmills every year and the number of buyers is increasing every year. In fact if you go into more detailed stats you will find that treadmills alone account for over one third sales of all home exercising equipment. So as you can see, treadmills are getting very popular these days and it looks like they are the better choice when compared to stair machines, stationary bikes and all other exercise equipments.

Keep in mind that a treadmill is an expensive purchase, so you must think wisely before you buy one. Naturally, you want a treadmill that is affordable, durable and compatible with your body. The Internet can be of great help when searching for the right one. The best way to do so is by reading online ratings and reviews given by experts as well as common people on different brands and range of treadmills. Also, check the official websites for additional reviews and the price.

Probably the toughest part is finding a treadmill that is compatible with your body structure. It is particularly dependent on what injuries you have and how you deal with it. Test before you buy. The testing time for each of the machines should be more than twenty five minutes as anything less will not give you an accurate result. Go to the local gym or at the manufacturer’s office. If you are buying your first fitness machine you should not necessarily go with the one with many features but should consider the one which is more durable in the long run.

A good exercise treadmill will come with a lengthy warranty period – at least one year. Be sure the manufacturer is one who has the standing in the market that gives his products good warranty as well.

Even after your best selection, how the equipment performs depends on the spot you choose to install it. You need to be sure you have a large enough space to place your treadmill.

Jerry Cahill is a contributing editor for exericse websites. He can be found on the internet at:

In this first of two articles that I have written I will explain why it is important to consider a number of essential facts prior to making a purchase of a treadmill as a piece of home exercise equipment. One of the biggest fears that many people have when thinking about buying a treadmill is whether they will actually use it. In fact you could say that this is the biggest fear any one will have when buying any sort of exercise or fitness equipment.

But as many know people know a treadmill is not only great for helping them to lose weight, get fit and burn off those extra calories. But this will only occur if it is used.

Certainly you will find that a treadmill is a very large investment for anybody to make and you must be certain that it is the right sort of exercise equipment for your particular needs.

But how do you tell if a treadmill is right for you, and whether it is suitable for the kind of exercise that you want to carry out and will fit in to the lifestyle that you lead.

However, if you are seriously thinking about purchasing a treadmill, then there are 3 things that should be considered to make sure that it is the right exercise equipment for you.

Firstly, do you prefer to exercise alone or with people? As using a treadmill is not a group activity and if you prefer to exercise with other people then a treadmill may not be the right machine for you. However, if you are finding that you are already getting most of exercise from social or sports groups then use of a treadmill can provide you with an additional exercise option. Do not buy a treadmill if you don’t like exercising on your own.

But many people actually do prefer to exercise on their own, because it’s a way of getting away from the constant stresses and strains of every day life and this type of exercise equipment is ideal for this sort of person.

Secondly, do you like to exercise indoors or outdoors? If you are one of these people who prefers to take their exercise outdoors then may be better off taking up hiking (and enjoying the beauty of nature around you) or just rollerblading. Certainly a treadmill will not be the ideal exercise equipment for you, especially if you live somewhere where the weather is always kind, then you may not even need a treadmill (but if you want to exercise somewhere with air conditioning), then this may be your preferred option.

Unfortunately many people live where the climate changes and where it rains, snows or does both, then a treadmill would be ideal for maintaining a fitness regime during the long bleak winter months. Not only can it help fight against the winter weight gain that many people experience, but it will also help to keep those nasty winter blues at bay.

Thirdly, are you someone who enjoys either walking, jogging or running? If you have answered yes to this question then a treadmill may be the best piece of exercise equipment you could ever invest in. Not only is walking an exercise that everybody can do, it is simple and does not require any particular complex movements to carry it out. Also many people find that going for a walk not only a great form of exercise, but always a great way of dealing with any stress or problems that they are dealing with at the time. But above all any one can do it and it does not matter how fit you are it can be done by a beginner through to the elite athletes we see competing at the Olympics.

Some people find that they enjoy the rhythm and routine that jogging and running offer and certainly these types of exercise are one of the best all round ways of burning off that excess fat that they have. As with walking it is fairly simple to do and does not require the need for any complex co-ordination by the person doing it.

There are numerous benefits to taking up walking, jogging and running, but some people just do not like to carry out their exercise in this way. These kinds of people like a challenge such as those provided by box aerobics classes or by taking up some form of martial arts. If you do fall in this category of fitness fanatic then purchasing a treadmill is not an option as it will not meet your exercise requirements.

However, if you do like walking, but are still looking for a challenge or even a distraction then you may find that a treadmill can offer these to you. Not only are they growing more sophisticated as time passes, but many now come with built in work out programs, upper body work outs for the arms, a built in stereo system or somewhere where you can plug in your favourite CD’s. There are even some treadmills which can be directly connected to your computer at home and offer you a site where you can download work out programs as well. You could even read a magazine (many come equipped with a magazine or book rack) or watch T.V. whilst you are doing it (how about buying a small T.V. mounted above your treadmill).

Certainly the 3 points above will hopefully help you to decide whether a treadmill is the right piece of exercise equipment for you to help improve your health.

In the next article I will explain why a treadmill is ideal for those people who lead busy life’s and have a lack of time to spend exercising and which should be considered prior to purchasing a treadmill.

Kerris Samson a work from home who has been looking at ways of staying fit over the years. If you would like to learn more about ways of keeping your body healthy then please visit http://www.gym.avonmay.info.

Throughout the years, the quest to achieve a healthier body, mind and spirit has extended to the kind of exercise equipment you use. Why drag yourself to the local gym for a workout when you can bring the same convenience and results of Bally’s or Gold’s Gym to the comforts of your own home? A treadmill makes a great addition to a household, one that the entire family can get use from. It not only gets the heart pumping, tones and strengthens the body, but also is a great tool for weight loss.

Different Types of Treadmills

There are several different kinds of treadmills to choose from on the market. Numerous brands and manufacturers are available, providing a wide range of convenient features for your treadmill experience. There are also a variety of price tags that allows almost anyone, regardless of budget to save up for a home treadmill. Some used treadmill options can cost about $50, while a newer inexpensive model may cost between $85-$100. The higher-end treadmill brands (often loaded with advanced features) cost well over $1000.

While a commercial treadmill is mostly used for doctor offices and heavy-duty gyms, it often has a motor with higher power capacity than a treadmill marketed for home use. Commercial treadmills also weigh a considerable amount more than a home treadmill and are not created for easy storage. Many home treadmill options can fold so they do not take up as much space in a house setting.

Sometimes the reason why you want a treadmill will influence a purchase. If you plan on doing a lot of intense running or cross training, you may want to select a treadmill with higher speed options. Usually, frequent runners choose a treadmill that can reach speeds of 10mph. There are treadmill models that also offer an incline feature. An 8% to 10% incline is suggested for those looking to get into better shape.

Would you rather have a manual or a motorized treadmill? Manual treadmill selections are light and don’t cost as much. Easy storage is also a plus with this option. The friction from your feet upon a running belt turns the rollers of the machine. The more popular motorized treadmill option provides a better overall workout. This is because consumers can adjust the speed of the belt to encourage walking, jogging or running. This is usually accomplished through the tap of a digital control pad.

What To Look For In a Treadmill Purchase

Over the years, treadmill choices have evolved into an all-inclusive health monitoring system, featuring some of the latest technology regarding exercise equipment. Depending on your budget and exercise needs, you may test for the following features: durability, ease of use, adequate foot rails, nice-sized belt, cushioned handrails, quality of motor, easily understandable control pad, present and customizable workout programs. Many treadmill options also offer convenient extras, such as trays, stands and holder for water bottles or sweat towels.

Health Benefits

Besides lowering cholesterol levels, increasing heart health, toning muscles, improving circulation and maintaining weight, the treadmill also boosts the immune system to better fight off infection and germs. Pregnant women can get the exercise they need through a slow walk. Senior citizens can increase bone mass and muscles through several different treadmill workouts. A home treadmill can also help with in-home therapies and rehabbing body parts.

Treadmill Maintenance

To ensure the shelf life of your treadmill, you should keep your machine dirt- and dust-free. A treadmill should be wiped clean of dirt once a week with the help of a damp cloth. Consumers should vacuum the dirt and dust that tends to accumulate between the frame and the belt. Make it a practice to adjust and align the treadmill belt. If a fuse has blown, make sure a proper replacement is used. Oil squeaky treadmill parts for optimal performance. If you keep up on the maintenance of your treadmill and you will have an efficient machine that will stand the test of time.

Jon Arnold is a computer engineer who maintains many websites to pass along his knowledge, experience, information, and findings. You can read more about Home Treadmills at his web site at

There’s no disputing the cardiovascular and calorie burning benefits of treadmills but many find them very monotonous to use and soon stop working out. But, by varying your workout program you can avoid the tedium and rediscover the enjoyment of working out on one.

The number one reason people buy a treadmill is to lose weight. And the number one reason people stop using them is through boredom. Even serious runners can find themselves unable to cope with the tedium of running indoors on them.

There is an ever increasing market for used treadmills; all born out of user boredom. But it doesn’t have to be like that. By simply varying your workouts, you can easily avoid being bored. By varying your workouts, not only do you avoid boredom, you’ll work on muscles that aren’t usually given a good workout.

Dumbbells and Hand Weights

Treadmills aren’t just for legs; you can also use your workout to strengthen your arms. Why not try raising and lowering five to ten pound hand weights as you walk? If you’re a ‘bar gripper’ you should start slowly so that you don’t fall or trip. Once you get some confidence you can speed up this particular workout. At the end of a vigorous walk, you’ll have given your upper and lower body a good workout.

Ever tried walking backwards?

If you’ve never done this before you should definitely start off at a slow pace. By walking backwards you’ll be exercising different muscles. Walking backwards also helps with your overall sense of balance - this workout will definitely focus your mind. After this workout, you are guaranteed to develop aches in muscles that you never knew you had.

Speed Bursts

Before trying this you should do some stretching. You can do this exercise even if you never run. Just run or walk as fast as you can for one minute. Then, slow right down to a pace that is comfortable for you and take a two minute breather. Then run or walk for another minute as fast as you can. Repeat this at least 5 times. This is an excellent example of a good aerobic treadmill workout.

Incline Intervals

Again, this is another good workout and should be done after you’ve done some stretch exercises. It can be both for runner and walkers. Walk or run as normal, then set the incline of your treadmill to four or five. Walk or run on this setting for about 5 minutes. Go back to 0 incline and walk for 5 minutes. Repeat this cycle several times.

Toes and Heels

Start by using the treadmill as you normally would. After a minute or two, slow down your speed and walk on tiptoe for thirty seconds. Resume your normal walk or run for another five minutes, then slow down again and walk on your heels for thirty seconds. Repeat this cycle twice to exercise different muscles in your legs and feet.

A good workout program will exercise ever muscle in your body. All of the above are great for either a walking treadmill workout or a running treadmill workout. Don’t stop using yours through boredom; the secret of overcoming boredom is to vary your workout.

The L7 Series Treadmill is its most popular home treadmill. It comes in three models; the Pro Sports Trainer, Cardio Trainer and Executive Trainer. When you review each of the Landice L7 Series treadmills there is one model that is clearly the best buy out of the three.

Landice makes the L7, L8 and L9 Series of treadmills. Although the L7 is the cheapest it’s still an expensive piece of exercise equipment. The 3 home edition models of the L7 Series range from $3,600 to $4,700.

All of the units use the same motor, frame, treadbelt and so on, with the only real difference being in the treadmill’s console. You get the same ultra solid steel frame that supports a maximum user weight of 400 pounds. The motor is probably the best in the industry; an American made beast that is 3 hp continuous duty. The steel rollers are 14-pounds and are 2-1/2″ in diameter. You get a 4-ply treadbelt that is 20″ x 58″ with 15% electric grade elevation. You also get a speed range of 0.5 to 12 mph even when carrying the maximum weight of 400 lbs.

But which of these models represent value for money?

The Landice L7 Series Cardio Trainer Treadmill

The selling point of the Cardio Trainer is that it comes with a contact heart rate crossbar and transmitter strap, which is used in conjunction with any of the 4 Heart Rate Control (HRC) programs provided. The first two standard heart rate control programs maximize workout time by instructing the treadmill to automatically change speed and inclination in order to maintain the targeted heart rate for the duration of the program. There are also two user HRC programs that allow you to create separate custom HRC programs. Each HRC program is broken down into 20 programmable segments for more variety in your heart rate controlled workouts.

While monitoring your rate in conjunction with a treadmills speed might be nice for some, the price of the Cardio Trainer is $400 more than the ProSports Trainer. You have to ask whether the extra 400 bucks is worth it. Probably not, and besides, other treadmills that offer this system, like the Smooth 9.25 treadmill, are cheaper and offer better value for money.

The Landice L7 Series Executive Trainer Treadmill

The control panel of the Executive Trainer is quite awesome. You get numerous alternative displays. You can select the Virtual Situation Indicator (VSI), the Road Display, the Training Calendar, the Track Display and - well, the list goes on. The Executive Trainer is the most expensive of the 3 models, so you’ll be paying around $4,700, which is more than $1,100 more than the ProSport model.

But you have to seriously ask if getting a very fancy console is worth the extra money. Quite frankly, you’re paying a lot of money for what amounts to ‘execute toys’.

The Landice L7 Series ProSport Trainer Treadmill

All this brings us to the cheapest model. You don’t get the fancy cardio-system or the fancy console but what you do get is a great piece of kit that can satisfy the most demanding of athletes. This model is the best in the range and is good value for money. Very few other brands of treadmills can match it in terms of build quality, performance and price. If you’re going to buy a L7 this is the one to go for.

The L7 is an excellent machine with very few equals in the industry. Many reviews of the Landice L7 treadmill, on the web and in trade magazines, back this up. By all means buy the model which suits you best, but of the three, the ProSport 7 Series treadmill epitomizes what makes a great treadmill.