Running Machines: Best Practices for Healthy and Rehab Use

Treadmill

Hello Dr.
Chen, I inquired on October 7 and have been eagerly awaiting a response, but perhaps my message got lost? I apologize for asking again! The treadmill is a form of aerobic exercise, and there are various claims from vendors that can mislead consumers.
I happened to notice that the rehabilitation department in the hospital also has treadmills.
Could you please clarify whether "brisk walking" or "jogging" is better? How should it be used to achieve optimal results? Is there a distinction between healthy individuals and rehabilitation patients when using it? Thank you! Callas

Kalas, 30~39 year old female. Ask Date: 2006/10/14

Dr. Chen Xianchang reply Rehabilitation

(1) The usage should be determined based on cardiopulmonary function and muscle strength.
(2) The general exercise intensity should reach 60-80% of the maximum heart rate to improve cardiopulmonary function.
(3) For rehabilitation patients, considerations for pain and muscle weakness must also be taken into account.
(4) The formula is as follows: 200 - age = age-adjusted maximum heart rate (X), (X - resting heart rate) x 60-80% + resting heart rate = target heart rate, which is the heart rate that should be achieved during exercise.

Reply Date: 2006/10/14

More Info

When it comes to using running machines, or treadmills, both for healthy individuals and those in rehabilitation, there are several best practices to consider. Treadmills are a popular choice for aerobic exercise, but the effectiveness and safety of their use can vary based on individual health conditions, fitness levels, and specific goals.

Fast Walking vs. Slow Running
The choice between fast walking and slow running largely depends on the individual's fitness level, health status, and specific goals. For healthy individuals, both fast walking and slow running can provide excellent cardiovascular benefits. Fast walking is generally lower impact and can be easier on the joints, making it a suitable option for those who may have knee issues or are just starting their fitness journey. On the other hand, slow running can elevate the heart rate more significantly, which may be beneficial for those looking to improve their cardiovascular fitness more rapidly.

For rehabilitation patients, the choice should be more cautious. Fast walking is often recommended as it allows for a controlled increase in heart rate without putting excessive strain on the body. Slow running can be introduced gradually, depending on the patient's recovery progress and the advice of their healthcare provider. It’s crucial to listen to the body and adjust the intensity based on comfort and pain levels.

How to Use a Treadmill Effectively
1. Warm-Up and Cool Down: Always start with a warm-up to prepare your muscles and joints for exercise. This could be a few minutes of walking at a slow pace. Similarly, cool down with a gradual decrease in speed to help your body transition back to a resting state.

2. Monitor Heart Rate: For both healthy individuals and those in rehab, monitoring your heart rate is essential. Aim for 60-80% of your maximum heart rate during exercise. The formula to calculate your maximum heart rate is 220 minus your age. For example, if you are 30 years old, your maximum heart rate would be approximately 190 beats per minute. Therefore, during exercise, aim for a heart rate between 114 and 152 beats per minute.

3. Adjust Incline: Using the incline feature on a treadmill can help simulate outdoor running and increase the intensity of your workout without the need for faster speeds. This can be particularly beneficial for strengthening the muscles of the legs and improving cardiovascular fitness.

4. Duration and Frequency: Aim for at least 150 minutes of moderate aerobic activity each week, which can be broken down into manageable sessions. For beginners or those in rehab, starting with shorter sessions (15-20 minutes) and gradually increasing duration is advisable.

5. Listen to Your Body: Pay attention to any discomfort or pain, especially for those recovering from injuries. If you experience pain, it may be necessary to reduce intensity or consult a healthcare professional.

Differences Between Healthy Individuals and Rehab Patients
The primary difference in treadmill use between healthy individuals and rehab patients lies in the intensity and duration of the workouts. Healthy individuals may push themselves harder and incorporate interval training, while rehab patients should focus on gradual progression and may need to prioritize low-impact exercises. Additionally, rehab patients should always consult with their healthcare provider or physical therapist to tailor their exercise program to their specific needs and limitations.

Conclusion
In summary, both fast walking and slow running can be effective on a treadmill, depending on individual circumstances. For healthy individuals, the choice may lean towards personal preference and fitness goals, while for those in rehabilitation, a more cautious approach is necessary. Always prioritize safety, monitor your heart rate, and consult with healthcare professionals when in doubt. By following these best practices, you can maximize the benefits of treadmill workouts while minimizing the risk of injury.

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