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What Benefits Does Treadmill Exercise Bring to the Body? Experts Explain the 5 Core Advantages

2025-04-29

In the fast-paced modern life, treadmills have become highly popular exercise equipment in both homes and gyms. This workout method, unrestricted by weather and time, has emerged as an optimal choice for the public to improve physical fitness, thanks to its scientifically controllable exercise modes. Sports medicine experts emphasize that regular and proper treadmill exercise can confer five major benefits, making it especially suitable for sedentary individuals.

1. Enhancing Cardiopulmonary Function: Building the "Cardiovascular Engine"

Treadmill exercise directly stimulates the cardiopulmonary system. Professor Li, Director of the Sports Rehabilitation Center at Beijing Sport University, explains, "Treadmills allow seamless switching between aerobic and interval training by adjusting speed and incline. Running at a moderate pace (6-8 km/h) for over 30 minutes significantly strengthens myocardial contractility and increases pulmonary ventilation." Studies show that people who engage in treadmill aerobic exercise three times a week experience an average reduction of 10-15 beats per minute in resting heart rate, a 20% improvement in vascular elasticity, and a 35% decrease in coronary heart disease risk.

The treadmill's intelligent incline function acts as a "cardiopulmonary booster." When the incline rises to 5%-10%, the body demands more oxygen for metabolism, enhancing alveolar ventilation efficiency by 30%. This simulated uphill running challenges the heart and lungs at a controlled intensity, ideal for advanced fitness training.

Commercial Treadmill

Commercial Treadmill

2. Strengthening Muscle Power and Joint Stability

Unlike outdoor running, a treadmill's cushioned belt reduces ground impact by 30%-40% without compromising muscle-building effects. Dr. Wang, Chief Physician at the Rehabilitation Medicine Department of Shanghai Ruijin Hospital, notes, "During treadmill exercise, lower limb muscles constantly counteract the belt's drag force, increasing the engagement of quadriceps, hamstrings, and calf muscles by 15% compared to running on flat ground." With incline adjustment, gluteal muscle activation can surge by 25%, effectively addressing "weak glutes" caused by prolonged sitting.

For individuals with joint injuries, a treadmill's shock-absorbing system serves as a protective shield. Its elastic deck limits knee joint impact to 1.5-2 times body weight (compared to 3-4 times on hard outdoor surfaces). Paired with a steady rhythm, it safely strengthens joint muscles and aids in rehabilitation. Clinical data reveals that knee surgery patients trained on treadmills under professional guidance recover muscle strength 20% faster.

3. Precise Weight Management: Creating an Efficient Fat-Burning "Engine"

Treadmills are veritable "calorie-burning machines." For a 70-kilogram person, running at 8 km/h for 30 minutes burns about 420 kcal, equivalent to the calories in two bowls of rice. The key lies in the treadmill’s ability to fine-tune speed, incline, and duration to meet diverse weight loss goals. Fitness trainer Zhang recommends, "Adopting a HIIT pattern of 30 seconds of sprinting followed by 1 minute of jogging, combined with a 3% incline, boosts fat-burning efficiency by 40% compared to steady running and elevates basal metabolic rate for 24 hours."

For weight-conscious users, treadmills' real-time data display—including heart rate, pace, and calorie consumption—enables scientific intensity control. The American College of Sports Medicine advises maintaining a heart rate at 60%-70% of the maximum (220 - age) to balance fat burning and prevent overexertion.

4. Improving Mental Health: The "Mobile Mood Regulator"

The positive impact of treadmill exercise on mental health is often overlooked. Sports psychology research shows that running triggers the release of "happy hormones" like endorphins and serotonin. A single 30-minute treadmill session can reduce anxiety by 25% and alleviate depressive symptoms by 18%. Especially during winter or smoggy days, when outdoor running is restricted, treadmills provide an alternative exercise scenario, effectively preventing seasonal affective disorder.

Regular treadmill workouts also enhance concentration and stress resistance. Neuroscience studies indicate that running increases blood flow to the prefrontal cortex by 30%, improving working memory in long-term exercisers by 15%. Many executives regard treadmills as "mobile thinking spaces," using running to clarify thoughts and spark creativity, thus achieving a virtuous cycle between exercise and cognition.

5. Fortifying Bone Health: The "Weight-Bearing Training Ground" Against Osteoporosis

As people age, bone density declines by 1%-2% annually, making treadmill’s weight-bearing nature a "natural calcium supplement." The Chinese Geriatrics and Gerontology Society’s Osteoporosis Branch states, "Three treadmill sessions of over 20 minutes per week can increase lumbar spine and femoral neck bone density by 3%-5%, significantly reducing fracture risk." The mechanical stress during running stimulates osteoblast activity more effectively than calcium supplements alone.

For the elderly, treadmill’s safety and controllability are crucial. Starting at a low speed (4-5 km/h) and gradually accelerating, while using handrails for stability, ensures bone-strengthening without fall risks. Clinicians recommend that those over 60 use a heart rate monitor and maintain an intensity level where they can talk but not sing, balancing safety and effectiveness.

Motorized Treadmills

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