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Treadmills: High-Impact, Poor Posture Risks for Gym-Goers

  //health-fitness.news-articles.net/content/2025/ .. igh-impact-poor-posture-risks-for-gym-goers.html
  Published in Health and Fitness on Monday, November 17th 2025 at 13:43 GMT by Today

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Summary of “Trainer‑Recommended Fitness Equipment to Avoid” (Today.com)

The article from Today.com—titled “Trainer Fitness Equipment to Avoid”—offers a cautionary look at the most common pieces of gym gear that can do more harm than good when misused, poorly maintained, or simply chosen without proper knowledge. Drawing on the expertise of a seasoned personal trainer and a range of research‑based sources, the piece lists the equipment that beginners (and even seasoned gym‑goers) should be wary of, explains the specific risks each poses, and provides actionable alternatives or modifications. Below is a detailed, word‑rich rundown of the key take‑aways.

1. Treadmills

Why they’re problematic

• High Impact: Treadmills demand repetitive pounding on a hard surface, which can lead to joint irritation—particularly in the knees, hips, and ankles. The article cites a 2021 study published in the Journal of Orthopedic & Sports Physical Therapy that found a 27% higher incidence of overuse injuries among users who ran on treadmills versus outdoor surfaces.
• Low Variability: Running on a treadmill can cause “plateau” in cardiovascular fitness because the machine rarely challenges the body in ways natural terrain does (e.g., inclines, declines, uneven ground).
• Poor Posture: The fixed stride and lack of visual feedback often lead to a slouched posture, increasing the risk of chronic lower‑back pain.

Suggested alternatives

• Outdoor running or trail running: Natural surfaces provide variable resistance and allow for better engagement of stabilizing muscles.
• Stationary cycling: Lower impact with great cardiovascular benefits.
• Elliptical trainers: For those who want a low‑impact machine that still offers a full‑body workout (although the article also warns to avoid certain elliptical models, see below).

2. Elliptical Trainers

Why they’re a “no‑go” for many

• Limited Lower‑Body Range: Ellipticals often have a constrained stride, which reduces the activation of glutes and hamstrings. The article references a biomechanical analysis that found only 36% of the lower‑body muscle work compared to a treadmill.
• Misleading Calories Burned: Many manufacturers overstate the calorie‑burn potential. The article quotes fitness tech analyst Lisa Nguyen, who says “the numbers can be deceptive because they’re based on estimated heart rate rather than actual exertion.”
• Joint Stress: The repetitive arm pull can create strain in the shoulders and wrists, especially on machines with heavy handlebars.

Suggested alternatives

• Rowing machines: Offer a low‑impact, full‑body cardiovascular workout (see rowing machine section below).
• High‑intensity interval training (HIIT) on a bike or stairs: Provides a more dynamic challenge and improves metabolic rate.

3. Rowing Machines

The hidden downside

• Wrong Form Leads to Back Pain: The article notes that up to 40% of people incorrectly bend at the waist instead of the hips when rowing, causing posterior chain overuse. A cited study in Sports Medicine reports that 18% of rowers suffer from lower‑back injuries over a 6‑month period.
• Limited Strength Training: While rowing engages many muscles, the “glove‑like” grip and fixed seat do not allow for a full spectrum of resistance.

Recommended modifications

• Use a proper “hip hinge” technique: Keep the spine neutral and shift weight onto the legs first.
• Incorporate interval bursts: Short, explosive pulls followed by rest to build power without overloading the back.

4. Cable Machines (High‑Repetition, Low‑Weight)

The problem

• Poor Core Engagement: The cable machine can create a “machine illusion” where the core is slack, especially when using large cables. The article references Dr. Maria Lopez, a sports physiologist, who warns that “the body can’t feel the instability, which reduces core strengthening.”
• Risk of Imbalance: Overusing cables can promote one‑leg or one‑arm dominance, especially if you rely heavily on assisted weight.

Better alternatives

• Free‑weight squats and lunges: Promote natural core stabilization.
• Body‑weight circuits: Emphasize functional movements and core stability.

5. Heavy Leg Press Machines

Why they’re a potential pitfall

• Knee Hyperextension: The article points out that a poorly adjusted leg press can force the knees beyond the toes, leading to anterior cruciate ligament (ACL) strain.
• Unnatural Kinetic Chain: Unlike free‑weight squats, the leg press isolates the quadriceps, neglecting the glutes and hamstrings which are vital for proper movement patterns.

Better choices

• Goblet squats or Bulgarian split squats: Offer a more natural range of motion and strengthen the entire kinetic chain.

6. Standard Weight‑lifting Machines

The hidden disadvantages

• Stiff, Non‑functional Movements: The article cites research that says machines often create “non‑functional” joints angles that are unlikely to translate into daily life or athletic performance.
• Risk of Overuse: Because the machine “guides” you, you might neglect proper stabilization, which can lead to overcompensation.

Preferred approach

• Free‑weight training: Emphasize functional strength, joint stability, and muscle coordination.
• Body‑weight training: Allows for progressive overload without the risk of machine-related injuries.

7. Equipment that Requires Frequent Maintenance

The article also highlights the importance of machine upkeep. Treadmills and ellipticals that have worn belts or malfunctioning shock absorbers can produce uneven running surfaces, causing sudden slips or knee strain. The piece encourages gym owners and users alike to schedule routine maintenance checks or opt for models that feature easy-to-clean, low‑maintenance designs.

8. Additional Context and Resources

Follow‑up Links: - “How to Choose the Right Treadmill” – offers detailed guidelines for assessing treadmills’ belt quality, incline capabilities, and shock absorption. - “Proper Rowing Technique Explained” – a video guide that walks viewers through correct hip hinge mechanics. - “The Science Behind Cable Machine Training” – a research‑based article from Journal of Applied Physiology that explains how cable training can both help and hinder core activation.

These links provide deeper dives into the technical aspects and help readers apply the article’s recommendations in a real‑world context.

Take‑Home Messages

The article’s overarching philosophy is clear: “If a machine forces you into a static, unnatural position, or if it’s easy to ignore proper form, it may do more harm than good.” By steering clear of the listed equipment and choosing alternatives that encourage natural movement patterns, users can reduce injury risk, maximize functional gains, and enjoy a more sustainable fitness routine.