Walking and running are two of the most popular forms of exercise today. Consequently, the treadmill has become the most popular piece of fitness equipment. The Fitness Product Council and American Sports Data, Inc. stated that in 1987, 4.4 million Americans exercised on treadmills either at home or in a gym. By 1997, the number of treadmill exercisers increased to 32.9 million. With the massive increase in treadmill use as a form of exercise came an increase in concern regarding treadmill safety, proper running and walking form and injury prevention. According to an article in Runner's World, some of the advantages of exercising on a treadmill are comfort, safety, injury prevention, and a place to work on improving form.

Research states that biomechanically correct walking and running form will allow individuals to exercise smoother and faster, decrease fatigue and the chance of injury, and will eliminate wasted energy. Proper form encourages walking and running efficiency and is integral to injury prevention. Dr. Joseph Hamill, Ph.D., Director of the Biomechanics Laboratory at the University of Massachusetts, Amherst, and member of the Life Fitness Academy's Scientific and Medical Advisory Board stated that, "Proper form is flexible depending on the runner involved. Each person is an individual; however, biomechanics, body posture, and arm swing largely dictate good form."

Guidelines for proper walking and running form:

• First, concentrate on getting on and off the treadmill. Be safe.
• Walk and run upright.
• The head, shoulders, and hips must all be in line to allow forward movement as a unit with as little effort as possible.
• Tuck the hips directly under the torso. If the back is upright, the hips will follow.
• Keep the back straight, roughly at a 90-degree angle to the ground (perpendicular).
• Prevent the chest from moving into a slouch position. This will allow the lungs to stay in an efficient breathing position.
• Look straight ahead. An upright head ensures that air has a clear passage in and out of the lungs.
• For correct arm swing when walking, let the arms hang naturally on the sides of the body.
• When running, swing arms naturally. A natural pattern for arms will resemble a figure-8 pattern. A common mistake many runners make is to hold their arms tight to their body, thus restricting the balance the arms provide for natural running motion.

Ergonomically Correct Console
Look for a console that is located higher and pitched on more of a vertical than horizontal angle. The positioning of a vertical console allows for the user to interact with the console while continuing to exercise in a biomechanically correct position: body in an upright position, perpendicular to the ground and facing straight ahead. A vertical console also remains in the user's field of vision while exercising, assisting the user in maintaining proper form and increasing security.

Ergonomically Correct Front Handlebar
Most treadmills come standard with a front handlebar. When holding a straight handlebar, the wrists are put in an unnatural position. A bell-curved front handlebar will permit the wrists to fall in a more comfortable position, therefore allowing for easier use and a better holding position. A bell-curve also lets users of all heights comfortably hold onto the bar without compromising posture (it is not recommended that a runner grab the front handlebar when going over 4.5 miles per hour). Tall exercisers can grab the bar near the top while shorter exercisers grab it near the bottom. In addition, the bell-curve raises the bar, which provides more legroom to help accommodate users with a longer stride length.

Longer, Wider Handrails
A Life Fitness study conducted with 475 purchasing decision-makers showed that the number one valued treadmill feature to fitness facilities is extended side handrails. Longer, wider, and cantilevered handrails increase user safety while expanding the running space, thereby increasing freedom of movement. The user can swing arms naturally, retaining balance and the natural figure-8 arm motion when running. Along with longer, flared handrails, look for a treadmill with wide safety sides accompanied by rubber stepping pads. This gives the user more security and increases the safety of stepping on and off the treadmill.

Shock Absorbing Running Surface
Research conducted by the Life Fitness Cardiovascular Product Management team found that the number one runners' complaint is hard running surfaces. The user's shoes, feet, legs, and back absorb the impact placed on the body during running. Running on hard surfaces increases the jarring impact on the joints and back. The level of impact depends on the user's running style and speed as well as the stiffness of the surface. According to an article written in the La Crosse Exercise Program Cardio-Gram, individuals who run on softer surfaces report approximately 50% fewer injuries per year.

For reasons stated, the treading area of a treadmill (belt) should possess a shock-absorbing surface. Some shock absorption systems reduce the stress on knees and joints by 30% more than non-cushioned surfaces, thereby increasing comfort and feel and decreasing the chance of injury. In addition, vertical shock absorption with forward motion increases running efficiency by minimizing the muscle activity needed for movement and the oxygen needed for forward motion. All muscle activity is then focused on moving forward, not side to side. It eliminates side-to-side motion and allows the user to continue using correct form.

All of these findings were incorporated into the design of the Life Fitness 9000 Series treadmills. The 9000 series, including the TR 9100, TR 9500HR, and TR 9700HR models were designed ergonomically correct to give exercisers the safest, most efficient and ultimate running experience. The new design combines advanced ergonomics, including:

• A higher and more vertical placed console
• The Ergo™ front handlebar with Lifepulse™ heart rate sensors
• Wider safety sides with deluxe rubber stepping pads
• Longer, flared and cantilevered side handlebars
• The patented FlexDeck™ shock absorption system

Dr. Hamill agreed that the 9000 Series treadmills "have a good combination of ergonomically correct features."

1 Davies, George J., "Hard Surface vs. Soft Surface Running: Should there be a Controversy?" University of Wisconsin-La Crosse Exercise Program Cardio Gram, 5: 7, June-July 1978.

2 Dumont, Reg., Running Form. Adapted from Rob Hasegawa's lecture, 1999.

3 Galloway, Jeff., Biomechanics of Running. Women in Motion, 1999.

4 Hamill, Joseph Ph.D., University of Massachusettes, Amherst, 2000.

5 Lobb, Welles., "Ready to Roll." Runner's World, 70-71, January 1999.

6 Fitness Product Council and American Sports Data, Inc. Study, 1998.

7 Life Fitness TUV Flex Deck Study, Institute of Biomechanics, Munich, Germany, 1995.

8 Life Fitness Cardiovascular Product Development Study, Life Fitness, Franklin Park, IL, 1999.

LIFE FITNESS - LEADING THE WAY TO TREADMILL SOLUTIONS

For more information on Life Fitness Treadmills, call 1.800.634.8637
www.lifefitness.com

©2000 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Ergo, FlexDeck, and Lifepulse are trademarks of Brunswick Corporation. TE-028-00