| Author | Post |
|---|
fatnomore
New Member
| Joined: | 27 Jan 2008 |
| Location: | |
| Posts: | 2 |
|
Posted: 28 Jan 2008 09:08 am |
|
How do you have to use it in order to lose weight? Is there a certain speed or length of time that's most effective?
Has anyone here lost a significant amount of weight by only using a treadmill or is that not possible? If you have, can you tell me a little about how you did it?
|
mollymoo24
Distinguished Member
| Joined: | 30 Dec 2007 |
| Location: | Chicago, USA |
| Posts: | 9953 |
|
Posted: 28 Jan 2008 03:24 pm |
|
Hi fnm,
I just started my weight loss program a month ago. I didn't really set out with any particular strategy other than to eat sensibly and try to complete an hour of physical activity every day. At 5'2" and 200 lbs and having been sedentary for many years, the treadmill has been my best friend in terms of getting back into some condition and to losing weight. At first I was only able to walk but now I can do some jogging and also use hand weights and incline while I am walking. I've been counting my calories and making sure I am not doing stupid things but not starving or depriving myself. And I have lost 14 pounds already (which is a lot actually in a month).
Bottom line, you can't be sure of losing weight unless you know what you are eating and how much you need each day. There are a lot of good tools on this site. If you calculate your RMR you will know how much you can eat without exercising. If you eat that much, and ADD exercise, you will lose weight. Some of the more seasoned folks on here will be better than me at answering questions regarding the calculators, but it really works.
Good luck achieving your goals!
|
suenos
Distinguished Member
|
Posted: 29 Jan 2008 03:28 am |
|
Hi fatnomore and welcome! Walking is a great weight loss tool....
....and the treadmill was my choice of exercise for a long time...three days a week, 1 hour at a time were my only goals. When I first started I found it a struggle to complete even 30 mins. of walking at 3.0 - I was very sedentary, hadn't exercised in years! I had to do a split between 30 mins on the treadmill and 30 mins on a stationary bike (which was hard, but since it allowed me to sit on my butt, I could manage it)...just kept plugging away until I could actually walk for the whole hour, then slowly worked on increasing the pace - so for a week I'd walk at 3.0 for 10 mins, then 3.3 for 5 mins, then back to 3.0, etc. for the hour. Each week increasing the time spent walking at the faster pace until I could complete the entire hour at at that pace...eventually I was able to increase to running for a short period (five mins a pop), and then, one day I was running for the entire hour. Basically, as I became fitter, I was able to do more, and at the same time actually started to enjoy doing it.
I'd suggest starting out by setting whatever speed is slightly above your comfort level and setting a time (at least 30 mins. but no more than 60) to complete it....when it starts to feel "easy & confortable", it's time to increase the speed (or incline level) to one that's again slightly outside of your comfort zone. The best way to determine which speed to start out at (or when it's time to increase it): if you can read a magazine or engage in an easy conversation the whole time - you are working under your potential. If you have to hold onto the rails - you have the speed too high. If you can read a magazine while holding onto the rails - your speed is too high and you're cheating yourself out of 1/2 your calorie burning potential.
At some point (sooner than later) you probably want to add some resistance training (on the days you don't walk/run) into your exercise program. Good luck - and have fun with it!
|
EJ33
New Member
|
Posted: 30 Jan 2008 11:25 am |
|
You need to burn 3500 calories from exercise to lose 1 pound.
Use the Activity Calculator on this site to determine your calories burned for walking and running.
Here's a few numbers from the Activity Calculator
Weight 200; Walking 4MPH for 60 minutes burns 454 calories; 32 miles to lose a pound
Weight 200; Running 7.5MPH for 60 minutes burns 1134 calories; 23 miles to lose a pound
Weight 150; Walking 4MPH for 60 minutes burns 340 calories; 40 miles to lose a pound
Weight 150; Running 7.5MPH for 60 minutes burns 825 calories; 30 miles to lose a pound
At first you have to start slow and gradually increase your intensity as you build up your stamina over a period of many weeks. Walking 2MPH for 15-30 minutes may be a good starting point but only go at a pace where you feel comfortable.
Good Luck,
EJ33
|
eliteunit1
New Member
| Joined: | 25 Mar 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 25 Mar 2008 01:15 pm |
|
Hi,
I am a 36yr old ex semi-pro hockey player and coach that put on a 'few' pounds over the last few years.....lol. I am trying to get back into game shape and have been using the treadmill 4-5 times a week for a total of 50 minutes for each session.
My walking program goes like this:
1. I start at 2.0 mph for a 2 minutes
2. I increase to 2.3 mph for 3 minutes
3. Then I increase to 2.7 for 5 minutes........This ends the 10 min warm up part of the session.
4. I then increase the speed from 2.7 mph to 3.0 mph for 5 minutes and continue to increase the speed 0.1 mph every 5 minutes until I reach my top speed which is 3.5 mph. Then I walk at my top speed for the remainder of the time.
5. I then decrease my speed to 3.0 mph and start a 5 minute cool down where the speed decreases 0.3 mph every minute.
Breakdown
10 minute warmup between 2.0-2.7 mph
35 minute walk .........between 3.0-3.5 mph
5 minute cooldown.........between 3.0-1.8 mph
I also keep my heart rate between 120-130 bpm for the 35 minute portion of the program. Heart rate is important. Too low will not prduce a heart healthy effect and too high can cause complications....especially in beginners.
Hope this helps you a bit.
--Email address removedLast edited on 25 Mar 2008 06:05 pm by
|
eliteunit1
New Member
| Joined: | 25 Mar 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 25 Mar 2008 01:20 pm |
|
| Its possible to lose weight by using the treadmill and eating a balanced diet, but if you do not incorporate some kind of weight resistance training 25% of the wieght you lose will be muscle tissue not fat stores.........Try to do resistance training 3 days a week alond with your treadmill activities.
|
NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
|
Posted: 25 Mar 2008 03:53 pm |
|
...but if you do not incorporate some kind of weight resistance training 25% of the wieght you lose will be muscle tissue not fat stores
I'm betting there's no research that confirms you always lose 25% of muscle...
But, even though it's probably a lot less, the best research does show that a mixture of weights and cardio consistently yields the best results.
From memory, the cardio only bunch in one test lost more weight, but since some was muscle, their body fat % had actually increased!
The ideal way of slimming ensures that most of what you lose is body fat, and that you retain (or, ideally, gain a little) muscle.
Good luck with the treadmill - but don't stint on the resistance days, too.
|
cportwine
Distinguished Member
|
Posted: 27 Mar 2008 04:58 pm |
|
| I don't know if just walking on a treadmill will make you lose weight. I think you would have to eat a good diet also. I can't speak from experience cause I lost the weight then started the exercising. I do think it would help you lose weight with a good diet plan.
|
Dazed1
New Member
| Joined: | 12 Aug 2007 |
| Location: | USA |
| Posts: | 110 |
|
Posted: 29 Mar 2008 11:41 am |
|
| FatNoMore, Spring is here! Take your walks outside. Treadmills are fine when the weather is lousy, but you were built for the great out-of doors, so don't ever forget that. Buy a heart rate monitor and kick your walk up to 70-80%. Last edited on 29 Mar 2008 11:41 am by Dazed1
|
cportwine
Distinguished Member
|
Posted: 29 Mar 2008 07:30 pm |
|
| Hey, since your talking about walking outside. Does anyone have a step counter? I have one, but I don't trust it. I have tried to test it on my treadmill and it came out right. But, when I walk on the treadmill I get such a better workout. Is it because I am walking faster or something? Any Ideas?
|
NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
|
Posted: 30 Mar 2008 04:29 pm |
|
Possibly you blitz your exercise to get it over with. Lord knows, static exercise machines can be boring...
|
Dazed1
New Member
| Joined: | 12 Aug 2007 |
| Location: | USA |
| Posts: | 110 |
|
Posted: 30 Mar 2008 08:15 pm |
|
| CPortWine, I question the speed markings of every treadmill I have ever used. I will use 4mph as an example since that is an important marker. On treadmills I find it easy to maintain 4mph for a long period, but take that to a flat oval track and you will find it is very much different. I am sure treadmills are calibrated at the factory, but I can't imagine how they compensate for the different weight of people who use them, and the weight must impact the speed. I think 4mph on a treadmill is closer to 3.5mph in real life. Try it yourself. Do a half hour on the treadmill at 4mph and try to do 8 laps on a 440 yard track in a half hour, and you will know the difference.
|
cportwine
Distinguished Member
|
Posted: 31 Mar 2008 06:38 pm |
|
| That seems to make sense. I doubt if I will try it, I will just take your word for it. I don't even walk that fast. Maybe I will try it at the speed I go, lol. Thanks
|
cportwine
Distinguished Member
|
Posted: 6 Dec 2008 09:03 am |
|
Personally, I like the pro-form models on most all exercise equipment. I have a nice treadmill and elliptical made by that brand and they are both great. I now looking into an exercises bike that is made from the same brand.
|
Current time is 07:50 pm | |
|
