09 Nov, 2018
High-impact exercises like jumping rope, aerobics, or gym workouts are without a doubt super good for your health. But, in this fast-paced world that we live in today, taking out time for such drills might seem to be a daunting task. If you are among those, always on-the-go, then 30-minutes of treadmill workout from the comfort of your home is an ideal solution for you.
From sprint-training drills to fat-burning workouts, and cardio exercises, you can easily create a suitable module on the treadmill to improve your health and better your overall wellness. Not only treadmill exercise is a low-impact workout, but its soft surface is much more forgiving as compared to walking, jogging, or running on outdoor concrete surfaces. Understanding the benefits of a 30-minute treadmill training can help you in many ways. Here are the top 5 health benefits of treadmill exercise.
The heart is a muscle. Boosting the heart rate for a span of 30-minutes per day enhances stamina and cardio capacity. According to the American College of Sports Medicine and the American Heart Association, moderate-intensity treadmill activity, be it walking, running, jogging, or sprinting, helps in sustaining a healthy heart.
Your bloodstream carries fat as spherical particles called lipoproteins. The two most common lipoproteins are high-density lipoproteins (HDL) and low-density lipoproteins (LDL). While high-density lipoproteins contain 'good cholesterol, low-density lipoproteins are composed of 'bad cholesterol' that can block your arteries and increase the risk of a heart attack or stroke. A daily training program of 30-minutes on the treadmill can decrease the levels of LDL and boost HDL to a great degree.
Treadmills are great for burning calories. Working on a treadmill each day for 30 minutes will help you burn nearly 92 calories, considering you are a beginner, walking at the rate of 2 miles per hour. Usually, treadmill jogging for 30 minutes at the rate of 5 miles per hour burns 292 calories, whereas treadmill running at 8 miles per hour helps burn 493 calories.
A treadmill training program for 30 minutes per day will aid you greatly in developing muscular endurance and cardio stamina. Novices should walk at a leisurely pace of less than 4 miles per hour to prevent energy drainage before 30 minutes. Quicker, high-intensity training on a treadmill promotes muscle building abilities, while moderate-intensity exercises for extended periods raise stamina and endurance.
30-minutes of daily treadmill exercise can assist obese individuals in shedding a considerable amount of weight. However, a more extensive workout for a lengthier time span than the recommended 30-minutes is necessary for speedy results. If you do not have time for an extended workout session, you can split your treadmill exercise into 10-minute sessions, and perform 5 to 6 sets per day to increase the total training time.
According to a report published by the University of Maryland Medical Center, physical exercise, such as treadmill walking or running, decreases the risk of developing serious health conditions like diabetes, high cholesterol, and high blood pressure. Beginners should start at a slower pace, and then, as fitness improves, they can gradually increase the intensity of their training by cranking up the treadmill speed.
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