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Yes, although it helps to have a high threshold for boredom. Treadmills -- exercise machines that let you walk, jog, or run indoors on a moving belt -- are the best-selling fitness equipment in the country because they're easy to use, allow you to work out in any weather, and give you the same great cardiovascular and lower-body workout you would get from walking or running in the great outdoors. Because the belt you run on "gives" more than most other surfaces, running on a treadmill is also kinder to your joints. The downside: Unless you alternate your treadmill workouts with weight training or some other upper-body exercise, you'll end up with a runner's scrawny chest and arms. But walking or running on a treadmill can get monotonous.

If you're using a non-motorized treadmill, you just get on and push backward on the belt while walking on it. Most treadmills are motorized, though, offering a more natural motion and more workout options. To get started, plant your feet on the belt before you turn it on. Adjust the speed and difficulty to a level you know you can handle easily. Then grab the handrails, turn on the treadmill, and let go. Relying on the handrails is a big temptation, but if you use them, you'll burn far fewer calories. Besides, you'll find that it's much more comfortable to let your arms swing as you would if you were walking or jogging normally.

Safety is important, too. We've all seen George Jetson fall off his. Be careful not to get distracted. Many treadmills have a "safety key" on a strap: One end plugs into the console, the other end clips to your clothes, so if you trip or slide too far back, the strap will pull tight and shut the machine off. Many gym-quality treadmills also have heart rate monitors built into the handrail. To use them, just hold on to the handrail for about a minute until you see your heart rate appear on the console. (But be aware that these monitors often don't work very well.)

Once you get used to the workout, you can increase the intensity. Many treadmills have preprogrammed exercise sessions, as well as panels that allow you to adjust the speed, time, and level of incline. The incline feature allows you to throw a few hills into your workout.

If you plan to use the machine only for walking, you can probably find an acceptable model in the $400 to $1,000 price range. Icon Health and Fitness (800/999-3756) makes the ProForm line in this price range, for example. Be prepared to spend at least $1,500 to $3,000, though, if you want a reliable model that comes close to the quality you'll find in a fitness club. Machines in this range are much more stable for runners and for heavier people. Some good brands include Tunturi , Precor (800/477-3267), and Life Fitness (800/351-3737).

If you have small children, look for a model with covered roller ends so that small fingers don't get caught in the moving parts. Also, make sure you try out any machine you're interested in before you buy it; check that the treadmill's belt, walking deck, and roller bearings let you walk or jog smoothly at a natural pace. Horsepower is less important, but you'll probably be happier if your machine has a minimum 1.5 horsepower continuous-duty rating. If you're not much of a mechanic, you may want to have your local dealer deliver your machine and set it up correctly.

References

First published November 2, 1998
Last updated July 30, 2008
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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