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JDMAKEIT2HOT Posts: 8,458
9/19/11 6:46 A

OP: if you can only do 10 minutes start with that maybe try 10 minutes twice a day.

three was a time when i only did 10 minutes of treadmill. i worked my wa up to 20 minutes, 30 minutes,40 minutes ect.

as far as running goes .. you need to get better at walking fr a longer amount of time and a higher speed. then start jogging.

9/18/11 9:44 P

anything is better than nothing! emoticon
I would suggest finding different ways to do this...outdoors, on the treadmill, walking DVDs, walking with friends, parking farther away from the store entrance...hopefully that way you won't get bored. If you have a laptop or portable DVD player, that can help when you're treadmilling away! If your doctor okays it, try adding wrist and/or ankle weights once you feel like you've reached a comfort level and need something to push you farther.

I find that when I've been on a treadmill kick, I get to a point where I can really tell that my core needs strengthening! Again, if your doctor okays it, some core exercises can help a LOT. Something as simple as tightening your tummy muscles for 10 seconds whenever you think of it during the day (or whatever time works for you, gradually increasing it) can help a lot.

Good luck on your journey!

SHAWON SparkPoints: (11,572)
Fitness Minutes: (10,127)
Posts: 289
9/18/11 9:14 P

thanks for the information, i will be walking and starting out small.Lets see what i can accomplish:-)

VRS8440 Posts: 4,016
8/14/11 9:09 P

Determine how many calories you want to burn and that will help you determine how long to walk

MOTIVATED@LAST Posts: 15,401
8/14/11 7:44 P

You should definitely build up a solid base of walking before trying to run. Not only does this build your fitness, but it also helps the leg muscles and tendons get used to the impact of walking.

A "solid base" should probably be about 2-3 months walking. But you can gradually increase the intensity of your walking by gradually increasing the speed to 3.5-4 mph, and perhaps adding a little bit of incline as well. If you keep working out regularly, you will find you fitness, and what you are able to do, increasing.

When you do want to start running, rather than running continuously, I would strongly recommend a Couch to 5K program. These programs work by working in progressively increasing intervals of running and walking. Try
or alternatively right here on Spark

Also, when it does come to running, keep your speed down - at this stage it is more important to get used to the motion of running, than worrying about the speed.


ZORBS13 SparkPoints: (179,708)
Fitness Minutes: (174,645)
Posts: 15,565
8/14/11 5:08 P

ask if there are ANY strength training exercises you can do. In order of most to least importance when it comes to weight loss: nutrition, strength training, and lastly cardio.

By limiting yourself to cardio, you're doing yourself a HUGE disservice to your metabolism, because you'll be losing muscle as well as fat without strength work.

65GOINGSTRONG Posts: 329
8/14/11 4:43 P

At your weight to lose 1 pound a week this is the recommended

Exercise Type Speed Duration per week Average Duration per day
(minutes) (minutes)

Bicycling 6 mph 709.5 101.4
Bicycling 12 mph 415.3 59.3
Running 5½ mph 230.1 32.9
Running 7 mph 185.1 26.4
Running 10 mph 133.0 19.0
Walking 2 mph 709.5 101.4
Walking 3 mph 532.1 76.0
Walking 4½ mph 387.0 55.3

Note: This calculation assumes that the energy content of body fat is approximately 3500 kilocalories per pound, meaning that every 3500 kilocalories you remove from your body - either through dieting or exercise - is worth approximately one pound of lost weight. This rule of thumb does not take into account individual differences in metabolism, which can affect the amount of kilocalories you burn and the amount of weight you lose with exercise. This calculation also assumes that your intake of calories from the food you eat is unchanged. You may lose significantly more weight if you combine diet with exercise.


Under Health Calculators and "Exercise Guide"

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
8/14/11 4:05 P

OP: be patient and give yourself a chance. Do 5 minutes on the treadmill, then add a minute or 2 every couple of times you do it. You'll build up to a nice 30-minute session in no time.

As Coach Jen said, a goal helps. I did make a goal of a 5k my goal in March, and mission accomplished. It made me focus on training for a purpose, and helped me a lot.

DOUGZ69 Posts: 617
8/14/11 3:07 P

Hi Brandi,

This is just my experience but, I have found in the past that the benefit from walking or just starting to do anything is far greater than the caloric burn. It seems that just doing something always inspires me to eat healthier, to make sure I take my vitamins regularly, to make myself be more energetic, and in general just have a more positive mentality. So, my two cents worth is just feel good about what you are doing, listen to your body, and get ready to just feel a whole lot better about yourself!

SPARK_COACH_JEN Posts: 64,612
8/14/11 2:55 P

Hi Brandi

If you're pretty new to exercise, I'd recommend starting slowly and sticking to walking for a while (more than a few weeks) before trying to add jogging to your routine. You might consider setting a goal like walking a 5K (we have training programs on the site), and then could work in some jogging as you become more fit.

Hope that helps,

Coach Jen

LUANN_IN_PA Posts: 23,762
8/14/11 2:31 P

Weight loss is 80% nutrition, so you need to concentrate on that to lose. You cannot out-run a bad diet.

As far as the treadmill, do the best you can for as long as you can. As your endurance improves, you can go longer and/or faster.

BRANDILOSE50 SparkPoints: (0)
Fitness Minutes: (6,141)
Posts: 378
8/14/11 1:23 P

I have some health problems so the doctor said walking or jogging is pretty much all I can do. But that's ok. I can do it.
I am going to start out at 2.5 mph and work my way up to jogging after a few weeks when I am able to. How long do you think I should start out doing this? I am a sedentary person. I get tired very easily. I tried to jog for even less than a minute and felt like I was dying. It is ridiculous. I am only 24!!!
I am 5 ft 4 in and 185 lbs. I wanna lose about 50 lbs.

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