Thanks everyone!!! I will check out all of the links suggested and will make sure I take my iPod with the SparkPeople Walking Music when I go. I promise I will not hold on to the rails.
Fitness Minutes: (14,252)
9,646 9/10/12 7:15 P
Zorbs already mentioned this, but I feel like it bears repeating.
Hands off the rail, my friend.
Holding on to the rails compromises your form and your calorie burn, and makes the whole workout less adequate. You get a better, more effective workout in less time if you keep your hands off the bars and move your arms while you walk. My trainer once told me (and I don't know how true this is, but it makes sense to me) that you can cut your calorie burn in HALF by putting too much weight on those bars! Think about it. Go grab your scale at home. Put it next to a counter. Stand on it. Got your weight? Good! Now, get off, get back on, but this time... lean on the counter.
How much weight did you "lose"?
By leaning, you're cutting your weight, and the effort you're putting into it, by carrying your weight in your arms. Don't cheat yourself!
Here's a great article here at Sparkpeople that will help you get the most out of your treadmill workout:
Start at a slow walk (which is going to feel different for everyone). When I started my weightloss journey (I lost 80lbs) I would walk at around a 2.5 on the treadmill. But I'm told I am a fast walker in general. I can walk at a 4.0 now....which is too fast for a lot of people...especially at my height (5'2"). Anyway....just take it easy and listen to your body, if that feels too fast, slow down. And if you can't do 30 minutes at a time, then do 10 minutes 3 times per day (or 15 minutes twice) or whatever you can do to start out. You'll find that the more fit you are, the more you'll be able to do.
And yes, you'll want to set that treadmill at an incline to equal how it would feel on a real surface. I suggest setting the incline to 1.0.
Good luck to you!
Fitness Minutes: (103,880)
13,214 9/10/12 11:37 A
press 'quick start' - usually a big green button. Press the speed button until you reach a slow, comfortable pace that you can maintain WITHOUT USING THE HANDRAILS. Use the emergency clip if you need the peace of mind.
don't overthink things. You already know how to walk.
Fitness Minutes: (837)
179 9/10/12 11:25 A
I agree about the speed and such with everyone else, but you need to use a small incline. Treadmills naturally slope down, so this will make your legs feel like they are walking down a hill. The incline should be set a level higher than no incline...so usually at one. This will even out the walking as if you are actually on the ground.
I agree with the above poster - start slow, and aim at a 30 minute walk. 2 mph is a good starting point - if you can comfortably handle this, then try increasing this to 2.5 mph, and then 3 mph if you can handle 2.5.
I agree with no incline at this stage, and if you need to hold on, slow it back down to a pace where you don't need to hold on.
I would start at the speed of 2 and go for 2 minutes and see how you feel after that. I would not use the incline until you get use to walking on it. Be sure and not use the hand rales. you need to get use to walking on it without hanging on. good luck.............
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