TREADMILLS: WALK FOR FITNESS WHENEVER YOU WANT.

Walking is a great way to stay fit. Treadmills let you walk any time of the day or night.

Do you have a lot of free time in which to exercise? No? Not many people do. That makes it important to find the best possible exercise to perform when you do work out. There are many good exercises you can do to cut off body fat and improve both your health and appearance. However, one exercise really stands out--the treadmill. Using a treadmill for indoor aerobic exercise provides a number of excellent benefits for your body.

A recent study involving 13 young, fit volunteers showed that using a treadmill burned more calories than using five other exercise machines. Researchers from Milwaukee's Medical College of Wisconsin and the Veterans Affairs Medical Center found that exercising on a treadmill at a somewhat high level of effort burned 705 calories an hour. This compares with 627 calories on the stair machine, 606 on the rower, 595 on the cross-country ski machine, 509 on a stationary bike with handlebars that require a pushing and pulling motion, and 498 on a regular stationary bike.

Among indoor workout equipment, the treadmill provides the most efficient way to burn calories--it's up to 40 percent more effective than other machines--so reports the Journal of the American Medical Association. Treadmills induced higher rates of energy expenditure and aerobic demands than a stationary cycle, rowing machine, stair stepper, or cross-country skiing simulator.

The treadmill is a great tool for improving your health and fitness. And it has more going for it than just burning off calories. Consider one of the reasons many people are not consistent in their exercise commitment--foul weather. Many exercises cannot be performed year-round, because of the constraint of weather. The treadmill, however, is an indoor exercise that can be performed throughout the year. When you use a treadmill, you don't have to worry about a storm cold, or heat shutting out your workout.

Another drawback to outdoor types of exercise is that of dogs, muggers, and other intrusions into the workout. Again the treadmill stands out-dogs and muggers don't bite or rob you when you use the treadmill. The treadmill allows a safe workout at any hour of the day or night.

Treadmill workouts can be tailored to your individual training level. You can start off with a slow pace,and over the course of several workouts you can gradually build up your speed and the length of time that you spend on the treadmill.

And once you have a few weeks of workouts tinder your belt, you can add more challenge by increasing the level of the treadmill when you work out. Most treadmills come with several adjustment levels. If you position the treadmill at an upward angle when you walk on it, you make the workout slightly more difficult. This slight uphill incline is fantastic for burning off even more calories. By using the moderate incline you effectively double the amount of calories that you are burning off your body as compared to regular brisk walking. Brisk walking on a treadmill at a moderate incline burns off more calories than does fast cycling or light jogging.

Do not jump right in on a treadmill with a steep angle and/or long workout. Gradually build up your conditioning so that you can go longer and stronger. Start off with treadmill workouts at a flat level; then move the treadmill bed into an incline position later.

Use the same approach for the time spent on the treadmill. Slowly progress up to longer time periods. Start with a 10- to 15-minute workout, with a goal of getting to 30- to 45-minute workouts within a few weeks. Start with 10 minutes; then go to 12, 15, 20, and so on until you gradually step up to longer sessions. Once you can get in 30 to 45 minutes on a consistent basis, occasionally go for a longer treadmill walk and stay on the machine for 60 minutes or more. This will really increase the amount of calories your body burns, and help you look better quicker.

Good posture is important when performing treadmill work. Don't slouch or let your body get into a bent position that causes pain in the lower back. Stand comfortably, and then walk comfortably. Use the supporting rails if you need to do so, and keep your back fairly straight.

Maintain a consistent pace throughout your treadmill workout. When you have a few weeks of treadmill exercises completed, you can start to increase your speed and give your body a really good workout. Walk at a pace that requires your body to really put in some effort. However, don't lengthen your stride out too far--keep moving at a controlled distance in a rhythmic manner. A marching motion will work well.

Treadmill conditioning

Treadmills can be found in most gyms, or you can buy one at a reasonable price for home use if you want your own. Important items to look for in a good home treadmill is to ensure that it is sturdy (frame and treadmill), that it provides sufficient resistance (with a heavy flywheel), and that it is long enough to cover your full stride (some inexpensive models can be too short). You don't have to buy an electric model to get the job done; the non electric treadmill can be the best choice for some. And it is always a good idea to check the machine out for these points before purchasing one.

The treadmill is a terrific tool for carving off unwanted body fat, improving your overall health, and strengthening your legs.

Dwayne Hines II is a certified personal trainer who lives in Meridian, Idaho.