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DWROBERGE SparkPoints: (384,826)
Fitness Minutes: (336,732)
Posts: 125,004
9/10/12 10:08 P

don't

TXLADY1956 Posts: 116
9/10/12 8:59 P

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.

Melissa in Arlington, TX
Enjoying life to its fullest.

There are only two ways to live your life. One is as though nothing is a miracle. The other is as if everything is.

Laugh when you can... Apologize when you should... And let go of what you can't change... Love deeply and forgive quickly... Take chances and give your everything... Life is too short to be anything but happy.. You have to take the good with the bad... Love what you have... Always remember what you had...
DRAGONCHILDE SparkPoints: (58,406)
Fitness Minutes: (14,252)
Posts: 9,689
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:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=441


And here's one that will help you keep your treadmill workout from getting stale:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=266


Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
RUNNINGAWAYINTN Posts: 473
9/10/12 11:37 A

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!

ZORBS13 SparkPoints: (120,441)
Fitness Minutes: (116,999)
Posts: 13,669
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.

walking.about.com/od/treadmillworkouts/a/t
readmillhold.htm

walking.about.com/od/treadmillworkouts/a/t
readmillletgo.htm


don't overthink things. You already know how to walk.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/21x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/
ELLIOTT311 SparkPoints: (2,599)
Fitness Minutes: (837)
Posts: 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.

ZRIE014 Posts: 6,216
9/10/12 1:54 A

best way to start is by put one foot on it and then the other. i would start it at 3 to 4 speed and slowly increasing to the speed you feel okay

MOTIVATED@LAST Posts: 14,640
9/10/12 12:19 A

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.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
TACDGB Posts: 6,136
9/10/12 12:00 A

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............. emoticon

Terri
TXLADY1956 Posts: 116
9/9/12 11:47 P

Hi! I will be starting at a fitness club this week and plan on starting with a treadmill. What is the best way to begin? I usually sit behind a desk so this will be interesting....

Melissa in Arlington, TX
Enjoying life to its fullest.

There are only two ways to live your life. One is as though nothing is a miracle. The other is as if everything is.

Laugh when you can... Apologize when you should... And let go of what you can't change... Love deeply and forgive quickly... Take chances and give your everything... Life is too short to be anything but happy.. You have to take the good with the bad... Love what you have... Always remember what you had...
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