LEARNING to Let Go - of the treadmill handrails

Q I have worked out in several different gyms and in each one I often see people holding the handrails while walking on the treadmill. Is this good, bad or does it make any difference?

Linda Beal Cerritos, California

A It is quite common to see people hold the handrails while walking and even running on the treadmill. From a physiological standpoint, the simple truth of the matter is that holding on reduces the workload. Consequently, the exercise becomes easier to perform. Research has determined that holding the treadmill handrails will reduce both heart rate and oxygen consumption (von Duvillard & Pivirotto, 1991).

Whether this is good, bad or makes a difference depends on the individual. We must realize that some people may actually "need" to hold on if, for example, there is a stability problem due to disease, medication or other anomaly. Likewise, self-efficacy (confidence), which can diminish in the elderly, may also affect gait and balance. Remember, safety is always most important. If safety is an issue, then holding the treadmill rails is a prudent decision.

The treadmill is a multifaceted machine that can be used effectively for caloric expenditure (weight reduction), cardiovascular conditioning, gait balance and high intensity interval training. It is important to remember that each objective is achieved by performing physical "work." The irony exists when people set out to perform the work and then lessen the challenge.

For weight reduction, the duration and intensity of the "work" will determine how many calories are expended. If the work is reduced by holding the handrails, then fewer calories will be burned and less weight will be lost. One may argue that an individual can compensate for the reduced caloric expenditure by simply increasing the time on the treadmill. Although this is true, does anyone really want to spend more time on the treadmill if they don't need to?

People tend to hold the handrails because they are simply not motivated to work outside their comfort zone. A common example is when people increase the treadmill's speed, to that normally used for running, but then hold the handrails and walk at an abnormally fast pace. This is not only an inefficient cardiovascular challenge, it is dangerous because of the ballistic hip rotation and over striding (both of which can lead to serious back and knee injury). I have even seen people increase the treadmill's elevation to augment the workload, then hold the handrails and lean back, thus defeating the entire purpose of the elevation. The highlight of this particular method was when I witnessed a woman increase the elevation and tie a shoestring from the front rail of the treadmill to her weightlifting belt so she could lean back and hold her book to read while "working."

Gait and balance training is yet another area where the treadmill can be beneficial as long as the individual "learns to let go." In a study of the effects of resistance, balance and gait training on the reduction of risk factors leading to falls in the elderly, Verfaillie et al. (1997) concluded that adding balance and gait training can significantly improve some gait balance measures beyond improvements achieved from strength training alone. In other words, to improve gait and balance, an individual should specifically practice gait and balance in addition to resistance training.

The treadmill provides a valuable learning opportunity. Letting go of the handrails creates the unstable, yet controlled environment which challenges the individual to work harder in order to maintain proper dynamic balance. From this challenge comes physical "learning."

Gregory L. Welch, M.S., is an exercise physiologist in California. He is president of SpeciFit: An Agency of Wellness in Seal Beach, California, and the director of personal training at Leisure World in Laguna Niguel, California. In addition to having published several articles, he is an instructor of the Senior Exercise Specialist Certificate program at California State University, Fullerton and lectures nationally on exercise for special populations.

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