If you’re planning to start your fitness journey at the gym, or even at home, the first thing that probably comes to your mind is a treadmill. One of the most frequently used and popular exercise machines in the world, a treadmill may, however, come with certain risks, especially if not used correctly. Improper use, unfamiliarity with the equipment, or overexertion are common causes of treadmill-related injuries. There have also been reports of heart-related incidents, including sudden cardiac events, occurring during treadmill workouts, particularly in individuals with undiagnosed cardiovascular conditions.
Risks & considerations
Treadmills, while popular, can pose certain risks, says Dr Pramila Sharma, head of department, physiotherapy, Paras Health, Gurugram. “According to US reports, treadmill-related injuries surpass those from other fitness equipment, often due to falls or misuse. Additionally, there have been instances of heart-related events during treadmill workouts, particularly in individuals with pre-existing conditions,” she adds.So, who should be cautious? “Individuals with pre-existing heart conditions, high blood pressure or significant joint issues should consult with a healthcare provider before using a treadmill. It’s especially important for older adults or beginners to start with lower-intensity workouts and gradually increase the intensity,” says Dr Nitin Menon, lead consultant, physical medicine and rehabilitation, Apollo Hospitals, Navi Mumbai.
“Treadmills may not be suitable for those with severe balance issues, as the moving belt can increase the risk of falls,” Dr Menon adds.
“It is a demanding exercise; it can cause fatigue and overexertion, which can put a strain on your heart,” offers Dr Vivudh Pratap Singh, senior consultant, interventional cardiology, Fortis Escorts Heart
Institute, New Delhi. “For cardiac health, what you require is a moderate-intensity, 30-minute walk a day, five times a week,” he adds.“I would not suggest anybody above 50 years of age to go beyond the speed of 7 because you aren’t doing anything extra by running faster, you’re just hurting your knees or heart. It doesn’t help. Mild walking or brisk walking on a treadmill is good, but you have to know your conditions,” says Dr Balbir Singh, group chairman, cardiac sciences, Pan Max, Max Super Speciality Hospital, Saket, New Delhi.
To ensure safety while using a treadmill, it is essential to follow certain guidelines. Always start with a warm-up exercise to prepare your muscles and reduce injury risk. Keep the treadmill in good working condition and ensure the safety features, such as the emergency stop button, are functional. Wear appropriate footwear to provide adequate support and cushioning.
“Avoid distractions, such as using a phone or watching TV, which can lead to falls. Pay attention to warning signs such as dizziness, chest pain or excessive fatigue, and stop exercising if any of these occurs. Adjust the speed and incline gradually to prevent overexertion and potential injuries. Regularly consult with a healthcare provider to ensure that your exercise routine is safe and suitable for your health condition,” adds Dr Sharma of Paras Health.
The ’12-3-30′ workout
If you are a fitness freak or a wellness lover, you must have come across a trending workout involving inclined walking, particularly the ‘12-3-30’ formula created by lifestyle influencer Lauren Giraldo.
Giraldo first shared the workout on her YouTube channel in 2019, but it didn’t go viral until she posted it on her TikTok account in November 2020. The concept of the workout is simple — get on a treadmill, set the incline to 12, and walk for 30 minutes at 3 miles per hour.
But how effective is the workout? “The workout aims to combine cardiovascular and strength training benefits by increasing the intensity and calorie burn compared to a flat surface walk. The incline mimics hill walking, which engages different muscle groups and can improve lower body strength and endurance. It can be an effective workout for those looking to challenge themselves without high-impact exercises,” says Dr Sharma of Paras Health.
However, it’s crucial to note that this workout may not be suitable for everyone, particularly those new to exercise or individuals with certain health conditions, say experts. “Treadmill workout should be tailored to an individual’s fitness level and goals. Generally, a well-rounded routine might begin with a 5-10 minute warm-up at an easy pace, followed by a main workout phase lasting 20-30 minutes. This main phase could include intervals of varying intensity, hill simulations, or steady-state cardio, depending on the individual’s objectives,” says Dr Deepak Tyagi, senior consultant physiotherapist at Yatharth Hospitals.It is recommended to perform different kinds of exercises for optimal health benefits. “For example, strength training with light weights or exercise bands can be done twice a week. Senior citizens may benefit from the addition of balance exercises, yoga or tai chi to prevent falls.
It is also recommended to keep treadmill training to 3-5 times a week, for most people, to enable recovery and prevent repetitive strain injuries to the lower limbs and back,” adds Dr Menon of Apollo Hospitals, Navi Mumbai.
Indoors vs outdoors
Walking or running is a popular form of physical activity. One of the simplest exercises, which doesn’t cost a lot to take part too, regular walking or running offers many health benefits like in the management of heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, along with enhancing mood and improving memory and cognition, among others.
You can easily incorporate it into your daily routine — by either getting outdoors in the fresh air and sunlight or hopping on a treadmill. But is there any difference between the two? Which one is better?
“Aerobic exercise is very good for the heart. The way in which aerobic exercise can be done is by undertaking a simple walk or jog outdoors or running on a treadmill. I would prefer to go out and walk in the open, in the green fields or the gardens, because you get the natural oxygen there, besides getting to be with nature,” says Dr Singh of Max Super Speciality Hospital.
When it comes to aerobic exercise, both treadmill workouts and outdoor walking or running offer unique benefits, says Dr Tyagi of Yatharth Hospitals. “Treadmills provide a controlled environment, allowing users to exercise regardless of weather conditions or time of day. The cushioned surface of most treadmills can be gentler on joints, making them an excellent option for those with impact-sensitive conditions. The ability to precisely control speed and incline offers a tailored workout experience. However, treadmill running may not engage muscles in quite the same way as outdoor running,” he explains.
On the other hand, outdoor exercise exposes individuals to fresh air and natural surroundings, which can have positive effects on mental well-being. It can also improve balance and engage a wider range of muscle groups. “However, outdoor exercise is subject to weather constraints and potential safety concerns such as traffic or uneven surfaces,” adds Dr Tyagi.
Safety guidelines
- Start gradually: Begin at a slow pace to allow your body to warm up, then gradually increase speed and incline
- Utilise handrails: Use the handrails when starting or stopping the treadmill for stability. However, avoid leaning on them during your workout to ensure proper posture and core engagement
- Know your limits: Pay close attention to your body. Blackouts or dizziness while performing the workout will need medical evaluation before resuming workouts
- Hydration: Keep water nearby and stay hydrated throughout your workout, especially during longer or more intense sessions
Warning signs
- Shortness of breath: Unusual shortness of breath can indicate that your workout intensity is too high, especially if it’s not typical for you
- Chest pain: Any chest pain or tightness should be taken seriously. Stop the workout and seek medical evaluation immediately
- Severe fatigue: Overwhelming fatigue or muscle weakness during exercise could signal that your body is under excessive strain
Recommended tests
- Cardiac stress test: This test evaluates how your heart functions during physical activity and can help identify underlying cardiovascular conditions that could pose a risk during intense exercise
- Blood pressure monitoring: Regular monitoring of blood pressure is crucial, as hypertension can increase the risk of complications during exercise
- Blood sugar levels: For individuals with diabetes or at risk of diabetes, checking blood sugar levels before starting a gym routine is essential to prevent hypoglycemia or hyperglycemia during workouts
- Echocardiogram: An ultrasound of the heart, this test provides detailed images that can reveal structural heart problems or issues with heart function
— Dr Nitin Menon, lead consultant, physical medicine & rehabilitation, Apollo Hospitals, Navi Mumbai