Save $849 on the Sole F63 Treadmill plus FREE Shipping

Save $849 on the Sole F63 Treadmill plus FREE Shipping

Priced To Please, Built To Perform
The F63 treadmill has been reviewed as "Simply the best quality treadmill in its price range" by numerous consumer resources and magazines. "At the sale price of $999, the F63 is an unbelievable value." Sole has earned the reputation of building quality treadmills using the best components, the F63 holds true to this even at a lower price. The strong, 2.5 Cont. Duty HP motor delivers challenging speeds up to 10 mph and inclines up to 15%. And when not in use, the treadmill deck safely locks into place, 100% secured.
Run up to six preset programs including cardio training and fat burning specific programs. Other safety features include a large stop switch, starts from only .05 mph and low-profile running hood. A great value. Additional features include cooling fans and speed and incline controls on the arm rests.
The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player (iPod, etc.) for easy listening.
Save $849 on a Sole F63 Treadmill
Save $849 on the Sole F63 Treadmill plus FREE Shipping

http://www.soletreadmills.com/images/small/f63-01.jpg

Save $849 on the Sole F63 Treadmill plus FREE Shipping

Priced To Please, Built To Perform
The F63 treadmill has been reviewed as "Simply the best quality treadmill in its price range" by numerous consumer resources and magazines. "At the sale price of $999, the F63 is an unbelievable value." Sole has earned the reputation of building quality treadmills using the best components, the F63 holds true to this even at a lower price. The strong, 2.5 Cont. Duty HP motor delivers challenging speeds up to 10 mph and inclines up to 15%. And when not in use, the treadmill deck safely locks into place, 100% secured.
Run up to six preset programs including cardio training and fat burning specific programs. Other safety features include a large stop switch, starts from only .05 mph and low-profile running hood. A great value. Additional features include cooling fans and speed and incline controls on the arm rests.
The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player (iPod, etc.) for easy listening.

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year
MSRP $1,849.00 On Sale: $999.99 ( Shipping included )
Save $849 on the Sole F63 Treadmill plus FREE Shipping

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year
MSRP $1,849.00 On Sale: $999.99 ( Shipping included )
Save $849 on the Sole F63 Treadmill plus FREE Shipping

Save $899 on the Sole F63 Treadmill plus FREE Shipping

Priced To Please, Built To Perform
The F63 treadmill has been reviewed as "Simply the best quality treadmill in its price range" by numerous consumer resources and magazines. "At the sale price of $999, the F63 is an unbelievable value." Sole has earned the reputation of building quality treadmills using the best components, the F63 holds true to this even at a lower price. The strong, 2.5 Cont. Duty HP motor delivers challenging speeds up to 10 mph and inclines up to 15%. And when not in use, the treadmill deck safely locks into place, 100% secured.
Run up to six preset programs including cardio training and fat burning specific programs. Other safety features include a large stop switch, starts from only .05 mph and low-profile running hood. A great value. Additional features include cooling fans and speed and incline controls on the arm rests.
The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player (iPod, etc.) for easy listening.
Save $899 on a Sole F63 Treadmill
Save $899 on the Sole F63 Treadmill plus FREE Shipping

http://www.soletreadmills.com/images/small/f63-01.jpg

Save $899 on the Sole F63 Treadmill plus FREE Shipping

Priced To Please, Built To Perform
The F63 treadmill has been reviewed as "Simply the best quality treadmill in its price range" by numerous consumer resources and magazines. "At the sale price of $999, the F63 is an unbelievable value." Sole has earned the reputation of building quality treadmills using the best components, the F63 holds true to this even at a lower price. The strong, 2.5 Cont. Duty HP motor delivers challenging speeds up to 10 mph and inclines up to 15%. And when not in use, the treadmill deck safely locks into place, 100% secured.
Run up to six preset programs including cardio training and fat burning specific programs. Other safety features include a large stop switch, starts from only .05 mph and low-profile running hood. A great value. Additional features include cooling fans and speed and incline controls on the arm rests.
The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player (iPod, etc.) for easy listening.

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year
MSRP $1,849.00 On Sale: $999.99 ( Shipping included )
Save $899 on the Sole F63 Treadmill plus FREE Shipping

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year
MSRP $1,849.00 On Sale: $999.99 ( Shipping included )
Save $899 on the Sole F63 Treadmill plus FREE Shipping

Germs and bacteria are found everywhere, including gyms. The last thing you want when you're trying to be healthy is to get sick because of your health club.

Fungi, bacteria, and viruses are common in wet areas such as showers and swimming pool decks, Pire says. Sweat left to dry on equipment is also a breeding ground for bacteria.

Bacteria can also thrive on used towels on locker room floors, weights, sweaty cardio machines, and benches that members sit on between workouts, says Matt Carlen, director of LifeBridge Health and Fitness in Baltimore.

Let us not forget the increased risk of catching a cold, the flu, or any other communicable disease just by being in close proximity of others who are infected, not to mention using equipment and facilities that they hav come in contact with. With the cold and flu season rapidly approaching this is definitely something to consider seriously.

Avoiding the Risk
Obviously, the easiest way to avoid these problems is to purchase your own treadmill or elliptical and work out at home.
However, if you must go to a gym or health club because you want access to a swimming pool, hot tub, or other exercise equipment, keep these tips in mind.

If your gym has a swimming pool or hot tub, ask the staff how often they are cleaned and how often the chemical balance is checked, suggests Henry Williford, EdD, FACSM, professor of physical education and exercise science at Auburn University and a spokesman for the American College of Sports Medicine.

Pire recommends wearing "shower shoes" or flip-flops to help minimize your chances of getting athlete's foot, toenail fungus, and viral or bacterial infections.

Wash your hands frequently, wipe down the equipment before and after you work out, and sit on a towel when in the sauna or on benches, McMillan says.

All gyms should have an automatic sanitizer dispenser, Carlen says. "Make sure you use it as much as you can," he says. (It doesn't hurt to bring your own hand sanitizer with you, as well.) With cold and flu season upon us, if you're sick with a cold or flu, stay home until you've been free of fever for at least a day, so you don't spread your germs.

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Remember, it is never to late to get started with an exercise program and greatly improve the quality of your life.

1) Burn more calories:
Treadmills burn more calories per hour than any other exercise machine. A study by the Journal of the American Medical Association (JAMA) showed that a vigorous workout on a treadmill burns around 700 calories, compared to 627 for stair climbers and 498 for stationary bikes.
Another study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee showed that calories burned on the treadmill for 60 minutes averaged 705 - 865, more than a stair machine, rowing machine or stationary bike.

2) Workout whenever you want:
With your own treadmill, you have the freedom to workout at any time of the day that you want. No waiting in the lines at the health club, no speeding to the gym to get in before 'the rush', no walking outside at night in the dark.

3) Wear whatever you want:
With a home treadmill you can wear whatever you want to workout. No worrying if your shorts match your T-shirt. No worrying if your shirt is too ragged or if your sweat pants are too loud.

4) Workout for as long as you want:
I don't know about you but I hate, hate, hate it when someone kicks me off the treadmill at the gym because my 'time is up'. With a home treadmill you have the freedom to go as long (or as little) as you want.

5) Get the body you've always wanted:
It's a fact: when it's convenient you'll exercise more. Which means you have the power to get the kind of body you've always wanted. Tighten those buns, tone those abs, say 'good bye' to that spare tire and 'hello' to a tiny waist with your own treadmill.

6) No more boredom:
How many times have you gone to the gym and been bored out of your mind within 10 minutes of your workout? With a home treadmill you can set it up in front of your TV and watch your favorite shows or movies.
Before you know it you'll have gone farther than you even realized - and burned more calories too. That means a better body in less time.

7) A simple way to exercise for those of us who aren't gym bunnies:
If you're not a muscle bound, 0% body fat gym bunny, a home treadmill is a simple, easy way to lose weight and stay in shape. Many people, for one reason or another, feel embarrassed by going to the gym. Consequently, they don't enjoy their gym workout and don't get the most out of it. Home treadmills are easy to use and simple to work for anyone, regardless of fitness level.

Helps you sleep better
Although it may seem like common sense knowledge, studies linking regular exercise and improved sleep patterns are fairly recent. These studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better. However, you should work out in the morning or afternoon rather than close to bedtime, or you may find yourself too energized to sleep.

Working out helps you fall and stay asleep more easily, and it increases the amount of time you spend in the deepest stage of sleep. It also improves the quality of your sleep by making the transitions between its cycles smoother and more regular.

9) Slows the aging process & reduces the risk of premature death
Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke (see below).

10) Builds and maintains healthy muscles, bones & joints
As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases. Regular exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate to vigorous workout program can help you maintain strength and flexibility into your golden years.

11) Strengthens and boosts your immune system
Various studies have shown that working out improves immune function. In teenage and adult men, exercise is a powerful natural immune cell stimulator. In older men, the functioning of the immune system progressively declines, which can lead to an increased risk of infectious diseases and a reduced response to vaccination. The good news is that regular, moderate cardio workouts, such as jogging, walking or cycling, can partly offset the immune function decline in healthy older men.

12) Improves mental acuity
Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts. And it doesn't take much: walking for 45 minutes three times a week is enough to improve your degree of mental sharpness. Aerobic activity stimulates the middle-frontal and superior parietal regions of the brain, which are associated with attention and keeping goals in mind.

13) Improves confidence
Ask yourself this simple question: Do I feel better about myself when I'm sprawled out on the couch eating a bag of potato chips or after a great workout at the gym? Duh. If you're out of shape and start working out, you'll gain muscle tone, strength, stamina, and you'll feel better emotionally. This will inevitably give your self-image and self-confidence a boost, which is often one of the best motivators to stick to a workout program.

14) Increases energy and endurance
How many times have you skipped the gym because you were "too tired" to work out? But when you have hauled your ass there despite your fatigue, haven't you felt much more awake and energized afterward? People who work out regularly have more energy, strength and endurance to get through their daily activities than non-exercisers. In fact, you will likely notice this feeling of increased energy and vitality a few short weeks after you start to exercise on a regular basis.

15) Improves sexual performance and restores libido
It's a fact: Regular exercise can increase sexual drive, activity and satisfaction. Physical endurance and muscle tone improve sexual functioning, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area. The good news is that even low levels of exercise help keep your "equipment" functioning properly; in fact, you can significantly lower your risk of erectile dysfunction by burning only 200 calories a day, the equivalent of walking briskly for about two miles.

Short bouts of intense exercise increase testosterone levels, which can stimulate sexual desire. But gym rats beware; too much exercise can reduce testosterone and other male hormone levels, which can lead to a decrease in libido. Finally, don't stop as you get older; men over 50 who work out regularly have a 30% lower risk of impotence than those who don't.

16) Reduces stress, depression and anxiety
Exercising reduces stress and anxiety by diminishing electrical activity in tense muscles as soon as you finish your workout, which makes you less hyperactive and jittery. In addition, your body releases more endorphins for an hour and a half to two hours after your workout, which boosts your mood and promotes relaxation. Another benefit of physical activity is that it provides you with the motivation to improve your diet, and proper nutrition reduces stress. There is even evidence that regular exercise can aid in treating clinical depression.

WORK IT
You've been hearing it for years -- now you know exactly why working out is good for you. Stop making excuses and start integrating regular exercise into your weekly routine. If you still can't find the motivation, why don't you try signing up for a few sessions with a hot personal trainer?

Once you have made up your mind to start improving the quality of your life, visit Heart Smart Exercise Equipment at http://www.treadmillbargains4u.com and select the piece of exercise equipment that best suits your needs while saving money due to our discounted prices. On the site you will also find equipment reviews and information about keeping fit.

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The 3-continuous-duty-horsepower motor delivers speeds of up to 11 mph and inclines up to 15 percent. The rollers are 2.75 inches -- larger than most competing models -- and the belt offers a large running area of 20X55 inches. The belt runs whisper-quiet and offers plenty of cushioning; Sole claims that its Cushion Flex Shock Absorption Whisper Deck can reduce impact on joints by up to 40 percent. While we cannot vouch for the accuracy of that claim, we certainly can confirm that the Sole F80 delivers a smooth, extremely comfortable workout. Once your workout is finished, the easy-assist folding feature makes closing and moving this treadmill a breeze.

The console offers a 1-color display with readouts on workout data including time, distance, speed, incline, calories burned, pace and pulse. Heart rate is monitored either through the hand grip sensors beneath the console or via the included wireless chest strap. If you like to walk with your hands resting on the arm rails, you'll appreciate the speed and incline controls that are built into the arm rests; it is much easier to access these controls than it is to fumble around the front console.

The Sole F80 offers plenty of convenience features as well. There are two cooling fans built into the console, along with integrated speakers that enable you to hook up an iPod or other MP3 player and listen to your favorite tunes. There's even a magazine rack and places to hold a water bottle and keys or pocket change. In addition to six preset workout programs, this treadmill also offers two heart rate programs and two custom workouts.

At this price, it's hard to find fault with this unit, aside from the fact that the company's F85 is even more impressive. The Sole F80 is a sturdy, high-quality folding treadmill with a warranty that should ensure years of hassle-free workouts.

Pros: Powerful motor, folding design, great cushioning, plenty of features, excellent warranty
Cons: Somewhat noisy fans
Warranty
Lifetime, frame, deck and motor; 5 years, electronics, belt and rollers; 2 years, labor (with in-home service)

	Collective Soul List Price: $7.98 Sale Price: $2.56 You save: $5.42 (68%)

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The following video provides a great overview of cardiovascular exercise including treadmills, ellipticals and exercise bikes. It should be helpful in deciding which piece of equipment if right for you.

The treadmill console is user friendly with a vibrant blue display. The information that is displayed at all times include Speed, Incline, Time, Distance Traveled, Calories, Pulse and Pace. There is also a 1/4 mile track feature and a Peak and Valley graph for different programs. The console also has built in speakers which allow you to hook up any MP3 player( iPod, etc.) for easy listening.

Motor: 2.5 HP Continuous Duty, DC type
Speed: 1 to 10 mph
Incline: 15% maximum, rack and pinion gear design
Weight: 245 lbs.
Deck Size: 33 X 75 - Phenolic Deck w/ Shock Absorption
User Weight: 325 lbs.
Running Surface: 20 X 55
Belt: 2 Ply
Rollers: 2 1/2 inches
Folding: Yes
Heart Rate Control: No
Hand Pulse Grips: Yes - Wireless Chest Strap also included
Display Color: LCD Blue
Message Window: Yes, single LCD
Standard Programs: Six
User Defined Programs: Yes, User 1 and a User 2
Heart Rate Programs: None
Cooling Fans: Yes
Shipping: Free in the continental US (AK and HI pay $250.00)

Limited Warranty: Motor, Lifetime -- Frame, Lifetime -- Deck, 3 years -- Electronics / Belt / Rollers, 3 years - Labor, 1 year

Sole F63 Treadmill (2009-2010 Model, DISCONTINUED) List Price: $1,899.99 See Reviews For This Product

Description You will enjoy working out from the comfort of home with this Sole F63 treadmill. Intuitive features include speed and incline adjustments on the handrails, built-in cooling fans, and a convenient blue backlit LCD display that allows you to keep track of your progress. The built-in audio system lets you work out to your favorite music. Newly designed for 2009 with updated features, the Sole F63 treadmill has earned a reputation as one of the best-quality treadmills in its price range thanks to its unbeatable combination of high-quality components and user-friendliness. The treadmill offers a strong 2.5-horsepower, continuous-duty motor, which delivers challenging speeds of up to 10 miles per hour and inclines of up to 15 percent. The vibrant blue LCD display, meanwhile, closely tracks your workout progress, with information on your speed, incline, time, distance traveled, calories, pulse, and pace. There's even a 1/4-mile digital track that you can follow as you run and a peak-and-valley graph that corresponds to individual programs. Other details include a wireless heart rate chest strap, six preset workouts, including cardio training and fat burning; a large stop switch for safety; a low-profile running hood; speed and incline controls on the armrests; armrest cooling fans; and a 20-by-55-inch running surface. Perhaps most conveniently, however, the treadmill deck folds into a compact footprint and locks into place when not in use, thereby saving a ton of storage space. The F63 treadmill, which offers a user capacity of 325 pounds, carries the following warranties: 20 years on the motor, three years on the deck, lifetime on the frame, three years on the electronics/belt/rollers, and one year on the labor. Specifications: The F63's LCD display will track your speed, incline, time, distance, calories burned, pulse, and pace. Assembled Dimensions: 33 by 75 by 58 inches (W x L x H) Folded Dimensions: 68 by 43 inches (H x D) Motor: 2.5 horsepower Speed: 1-10 miles per hour Elevation: 0-15% Deck: 1-inch Phenolic Belt: 2-ply Running surface: 20 by 55 inches Roller: 2.5 inches Folding Feature: Easy Assist Fold Pulse Grip Heart Rate Chest Strap Included Six Standard Programs Two User-Defined Programs Display Type: LCD Window Type: Single LCD Message window Track Display Audio system Accessory tray Ten Quick Speed/Elevation Buttons Speed/elevation in handles Built-in cooling fans Maximum Weight Capacity: 325 pounds Manufacturer's Warranty Motor - 20 years, Deck - 3 years, frame - lifetime, electronics/wear items - 3 years, labor - 1 year About Treadmills Walking is still considered one of the most beneficial cardiovascular exercises for people of all ages, body types, and fitness levels. As a fundamental form of aerobic training, walking has numerous physical benefits for the heart, lungs, and circulatory system, while also increasing muscle tone and burning fat calories. Treadmills provide a convenient way to regularly exercise in all weather conditions in the comfort and safety of your own home. From beginners just starting an exercise regimen to advanced athletes looking to maintain their fitness level, anyone interested in getting and staying in shape can benefit greatly from regular use of a treadmill. Treadmills allow you to determine the pace, distance, and complexity of the workout based on your needs, all while watching television, talking on the telephone, or reading a magazine. Much easier on sensitive joints like the knees and hips, treadmill walking and running surfaces are typically long, padded platforms that allow ample room for a long stride and comfortable, low-impact walk or jog without the harsh contact of a concrete surface. While many different types, styles, and price ranges of treadmills exist, many of them offer unique features like a fold-up design for easy storage, an electronic display monitor showing speed, distance, workout time, incline level, and burned calories, and EKG grip pulses to monitor the heart rate while exercising. Regardless of the simple to complex features you may choose, treadmills offer an array of aerobic exercise opportunities that will provide long-lasting beneficial cardiovascular results without a commute to the gym or a jog in the rain. About Sole Sole brings over twenty years of treadmill and fitness product design and manufacturing to the table in their line of innovative equipment designed for fitness-conscious people. The company's treadmill line is simple in design, with an emphasis on quality and warranty all at a great price. Sole's easy-to-use treadmills offer a great value and feature a convenient, space-saving portable design. The treadmills have a very stable base with four wheels for ease of movement, folding decks to conserve space, and a 30-year motor and lifetime deck and frame warranty. Sole is always looking for ways to make their equipment better, more efficient, with higher quality at a great price. Features Selected as a "Best Buy" from a leading consumer magazine Features a 2.5 horsepower motor and lift-assist to easily fold Includes grip pulse monitoring and a heart rate chest strap; six standard programs and two heart rate programs; speed range is 1-10 miles per hour LCD display tracks your speed, incline, time, distance traveled, calories, pulse, and pace 325-pound maximum weight capacity; measures 33 by 75 by 58 inches (W x L x H) when assembled; folds to 68 by 43 inches (H x D)

By Annabelle Robertson
WebMD Feature
Reviewed by Louise Chang, MD

You've probably used one at the gym and may even have one sitting in your spare bedroom. The treadmill, according to the Sporting Goods Manufacturing Association, is the top-selling piece of fitness equipment in the U.S. - and also the most popular among users.
"Treadmills are a fantastic alternative to outdoor workouts, particularly for people who feel a little unsure about being outside," says Therese Iknoian, author of Fitness Walking and editor-in-chief of SNEWS, a fitness news service.
"They're a safe, secure, controlled environment. The treadmill allows you to stop when you need to. You can control the hills, you can control the speed," Iknoian tells WebMD
But many people find the treadmill boring, or wonder if they're getting the most out of their treadmill time.
If that's you, relax. Treadmill workouts don't have to be dull. In fact, they can be one of the most efficient, challenging, calorie-burning routines around -- indoors or out.
The key: intervals. Instead of trudging along a steady pace, you'll mix up your speed, and get off the treadmill every few minutes to do exercises on the floor.
Intervals on the Treadmill
Intervals keep boredom at bay and keep the heart pumping, says Cindy Wasilewski, fitness manager at The Lodge at Wooloch, a destination spa in Hawley, Pa.
"You get people working at a maximum intensity level on the treadmill, and you keep things moving with interval training," Wasilewski tells WebMD. "Doing the interval[s] is the best workout that there is to keep your heart rate up and burn the most calories.
Intervals also lend intensity to treadmill classes at the Blast900 gym in Atlanta, where fitness director Jeff Baird says exercisers burn at least 900 calories in an hour.
Blast900's boot-camp style workouts alternate 10 minutes of walking, jogging, or running with 10 minutes of weight training and floor exercises. While some students are on the treadmills, others are on the floor, sweating it out. Then they switch.
"We have housewives working out next to professional athletes, and the reason for that is the treadmill," Baird says. "There are three different intensity levels: runner, jogger, walker, [and] the treadmill allows us to really quantify the intensity. We use different [speeds] for each, and we can really tell how hard people are working."
Easier Than Running Outside?
It's important to keep track of how hard you're working on a treadmill, given that treadmill running is somewhat easier than running outside.
"When someone is on a treadmill, he or she doesn't have to fight air resistance or wind to move forward," Iknoian says. "If you don't have to overcome any resistance to go forward, logically then you aren't working as hard.”
But if you're pushing yourself on the treadmill, you may work out longer. On the treadmill, "you have to make a really distinct effort to go slower by pushing the button," Iknoian says. "It's not like you're outside, where all you have to do is slow down.
Wasilewski and Baird shared several treadmill workouts with WebMD, including routines for people who have an hour, 30 minutes, or only 20 minutes to devote to exercise.
Besides a treadmill, you'll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program.
60-Minute Treadmill Workouts
If you've got an hour, here are two different treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the "No Excuses" routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance.
The Perceived Exertion rate referenced in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.
No-Excuses Routine
Start on the treadmill:
Time Intensity/Speed Incline Perceived Exertion
5 min. 3.5 mph - warm-up 1% Level 2-3
1 min. 4.5 - speed walk/run 6% Level 6
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
2 min. 3.5 - walk/ slow jog 4% Level 4
1 min. Slowly take it down to stop 1% Level 2-3
Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Done one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/ run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/ slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
Interval Treadmill Trek:
Start on treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Move to the floor:
• Do one set of 30 tricep dips on a bench.
• Do one set of 30 push-ups.
Return to the treadmill:
Time Intensity/Speed Incline Perceived Exertion
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 6-7
1 min 3.5 - walk/slow jog 4% Level 4
1 min 4.5 - speed walk/run 6% Level 7
1 min 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
• Do two sets of planks on your elbows, holding for one minute each time.
• Stretch.
30-Minute Treadmill Workout
This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.
Time Intensity/Speed Incline
5 min. 3.5 - 4.5 - walk 1-2
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk/slow jog 0-1
1 min. 5.0 - 5.5 - speedwalk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
1 min. 5.0 - 5.5 - speed walk or jog 2-3
2 min. 4.0 - 5.0 - walk or slow jog 0-1
5 min. 3.0 - 4.0 - walk 0
20-Minute Treadmill Workouts
Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing, with frequent changes in the treadmill's incline.
Both routines -- designed by Jeff Baird, director of fitness development at Blast900 in Atlanta - include a range of speeds, depending on your fitness level.
Running Workout
Time Speed Incline
1 min. 6.5 mph /5.5 mph /4.5 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 0%
1 min. 7.0 mph /6.0 mph /5.0 mph 3%
1 min. 7.5 mph /6.5 mph /5.5 mph 0%
1 min. 8.0 mph /7.0 mph /6.0 mph 0%
2 min. 9.0 mph /7.5 mph /6.5 mph 0%
1 min . 6.5 mph /5.5 mph /4.0 mph 6%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
45 sec. 10.0 mph /9.0 mph /6.0 mph 0%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
Climbing Workout
Time Speed Incline
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
1 min. 4.0 mph /4.0 mph /3.5 mph 12%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 7.0 mph /6.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 0%
1 min. 5.5 mph /5.0 mph /4.5 mph 3%
2 min. 4.0 mph /3.5 mph /3.0 mph 15%
1 min. 4.0 mph /4.0 mph /4.0 mph 9%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.

The new semester is upon us; new classes, new notebooks, new opportunities. The stress of the end of the fall semester has been abated, and Harvard students are looking forward to a fresh start. Ambitions are high, and the concept of taking that fifth class seems all too doable. However, it will be only a matter of time until the stress of problem sets and midterm exams build up. The typical Harvard student reacts to the stress by working even harder, pulling all nighters in Lamont, or doing painful cram sessions. However, this semester, students might find that the key to surviving the stressful times can be found on a MAC treadmill, rather than a Widener carousel.

The relationship between body and mind is no secret; a healthy body produces a healthy mind. Therefore, during periods of high stress, such as midterm seasons and reading week, Harvard students need to spend more time doing physical activity. While the physical benefits of exercise are more or less widely know, it is easy to overlook the mental benefits.

According to research done at University of Colorado at Boulder, exercise has been proven to prevent the development of depression anxiety, among other stress-related disorders. In the experiment, lab rats were exposed to a stressor, and those that had been allowed to exercise had increased levels of serotonin, the chemical that regulates mood, and were shown to be less anxious and stressed than the rats that were not allowed to exercise. Exercise, in a sense, is a natural antidepressant. Other scientific research has also shown that exercise increases the development and maintenance of brain cells, as well as the hippocampus, the part of the brain necessary for memory.

If staying happy and sharp wasn’t enough reason to exercise, Harvard students should be aware of the benefit to their immune system. Moderate exercise has also proven to increase immunity. According to Mary P. Miles, Ph.D., an associate professor of exercise sciences at Montana State University, the risk of being infected with the flu virus or a cold will drop with moderate exercise. Another study, done at Appalachian State, found that those who walked at moderate pace for 40 minutes a day reported half the number of sick days taken off from work than those who didn’t exercise at all. It is still cold in Cambridge, so the flu is still a threat on campus, and it seems that regular exercise is key to staying in the classroom and out of University Health Services.

This research should also be a wake-up call for Harvard’s administrators. There are no real outlets or motivators for students to get active, especially toward the end of semesters when intramurals have ended. There are gym classes, but only those who are very self-motivated attend those. In many liberal arts colleges across the nation, there is a physical educational requirement. Although Harvard does not necessarily need to add such a requirement, it might be time to offer outlets for exercise, such creating and facilitating student run groups, keeping gyms open later, and longer intramural periods.

This semester, Harvard students should rethink their exercise habits and how they could be affecting their mental health. An hour at the gym might be as good as an hour at the library, in terms of mental preparation. The health benefits are so great that students ought to engage in some sort of exercise regularly, and the University should help motivate students to do so as well. Hopefully there will be more students jogging along the Charles from now on and less cooped up in the Widener dungeon.