Treadmills are often the go-to for cardio, while weightlifting is a favorite for strength training. But what happens when the two are combined?
Some people try treadmill workouts while carrying weights, such as dumbbells, with the goal of burning more calories or increasing workout intensity. But is this really safe?
What Is Treadmill Weightlifting?
This exercise involves walking or running on a treadmill while holding light weights, such as dumbbells , kettlebells , or resistance bands . The goal is to combine the benefits of cardio with muscle strength training.
1. Why Do So Many People Try It?
This exercise is considered effective for:
- Burn more calories.
- Engages upper body muscles while doing cardio.
- Increase the efficiency of training time.
However, before jumping onto a treadmill with a load, it's important to understand the pros and cons.
Benefits of Treadmill Exercise While Lifting Weights
When done correctly, this exercise has a number of interesting benefits.
1. Burn More Calories
Adding weight to a treadmill workout increases muscle work, so the body burns more calories than just walking or running.
2. Engages Upper Body Muscles
When you hold the weights, your arm, shoulder, and upper back muscles are activated. This provides additional benefits you don't typically get from a regular treadmill.
3. Improves Balance and Stability
Combining a treadmill with weight lifting forces the body to maintain better balance, engaging the core muscles more intensely.
4. Practice Time Efficiency
For those with limited time, this combination allows you to train strength and cardio in one training session.
Risks and Dangers of Treadmill Lifting While Lifting Weights
However, this exercise is not without risks. There are several things you should be aware of before trying it.
1. Risk of Injury
Walking or running on a treadmill while carrying a load increases the risk of losing your balance. If you fall, serious injury could occur.
2. Excessive Load on Joints
This exercise puts added stress on the knees, ankles, and wrists, especially if you use too heavy a weight.
3. Wrong Posture
Holding weights while moving on a treadmill can affect your posture. Poor posture increases the risk of back and neck injuries.
4. Lack of Focus
Exercising while holding weights requires greater coordination. If you lose focus, you could make a misstep or perform a movement incorrectly.
How to Lift Weights Safely on a Treadmill
To ensure this exercise provides maximum benefits without excessive risk, there are several steps you can follow.
1. Choose a Light Load
Use a light dumbbell or kettlebell (around 1–3 kg). Too heavy a weight will make it difficult to maintain balance.
2. Start at Low Speed
Don't run straight away. Start with a brisk walk to get used to the movement.
3. Focus on Body Posture
Make sure your back is straight, your shoulders relaxed, and your head facing forward. Don't let the weight cause you to hunch over.
4. Use Interval Training
Try this combination:
- Walk briskly for 2 minutes while holding a weight.
- Remove the weight and increase the treadmill speed to run for 1 minute.
- Repeat this pattern for 15–20 minutes.
5. Make sure the treadmill is stable
Make sure your treadmill has safety features such as sturdy handles and emergency stops.
Safer Alternative Exercises
If you find the combination of a treadmill and weights too risky, there are other alternatives that still provide similar benefits.
1. Cardio Exercise with Resistance Band
Use resistance bands for upper body exercises while walking in place without a treadmill.
2. Circuit Training
Combine treadmill training with weightlifting in a circuit. For example, run on the treadmill for 2 minutes, then do 15 repetitions of dumbbell shoulder presses.
3. Incline Walking
Walking on a treadmill at a high incline trains your lower body muscles without the need to hold additional weights.
Tips for Maximizing Combination Training
To make treadmill training while lifting weights more effective, apply the following tips:
1. Use Motivational Music
Music with a fast rhythm can increase intensity and make exercise more enjoyable.
2. Set Maximum Duration
This exercise should be done for 20–30 minutes to avoid excessive fatigue.
3. Cool Down
End your workout with a cool-down, either on a treadmill or without weights, to prevent muscle soreness.
Is This Exercise Suitable for Everyone?
This exercise is not suitable for everyone, especially:
- Beginners who are not yet familiar with treadmills or weight lifting.
- People with balance problems or injuries to the knees and ankles.
- Those who have no experience in combination training.
If you are in doubt, consult a fitness trainer or sports expert first.
Treadmilling while lifting weights can be an exciting exercise for burning more calories and engaging your upper body muscles. However, this exercise also carries significant risks, such as injury and poor posture.
By choosing light weights, focusing on your posture, and starting at a low speed, you can minimize the risks and maximize the benefits. If you're still unsure, consider alternatives like circuit training or incline walking, which are safer yet just as effective. The key is consistency and training that suits your body's capabilities.
