When I started out at the gym, I was 400 pounds. I got on the treadmill and tried to keep up with my brother who has been exercising for 5 years. I was only on it for 15 minutes and the last minute, I cranked it up to 8 or 9 mph for the whole minute. When I got off the treadmill I was extremely out of it. I like to blacked out. I felt like i was going to die. I knew I tried to push it too hard and from there on out, I still challenged myself but in reason.
Walking has worked for some, but it does not burn as many calories as jogging/running. I think you should focus on doing some sort of intervals.
Do a 5 minute warm up at a moderate level intensity, then do short bursts of going as fast as you can, followed by moderate intensity rest periods.
For example, if you're on a treadmill walking at 3.5 mph, put it on 6.0 mph for 30 seconds, drop it back down to 3.5 mph for 1-2 minutes, and then crank it back up to 6.0 for 30 more seconds, and repeat for 15 minutes. After 15 minutes do a 5 minute cool down at a moderate intensity and you're done.
The awesome thing about intervals is that while you may not be going all out the whole time, your heart rate elevates and stays above what it would if you were to maintain a single speed the whole time. This will help you burn more calories in your moderate range.
If you have access to an elliptical, I'd recommend using that over a treadmill. You'll be able to maintain a moderate to high intensity workout longer than you would on a treadmill due to less impact on your joints.
When I started out, I couldn't stay at 4.5 mph on a treadmill for longer than 2 minutes, but on the elliptical, I could stay at 5 mph for pretty much the whole time depending on the program I ran with.
Now 144 pounds later, I'm between 6.5-7 mph the whole time on the elliptical and I can run a couple miles at the same speed on the treadmill before having to stop.
This is what worked for me. I didn't feel walking was enough to get me to start losing weight so I've always been challenging myself.
| Pounds lost: 25.0