Questions on Getting Started on a Treadmill

[jsmla]

For all you treadmill walkers out there: How did you start out?

Joining the local Y next week and I'm planning on walking on a treadmill there and was wondering what would be a good starting point. How many mph and for how long? I'm 46, about 40 lbs overweight but in very good health othewise. Haven't been in a gym since high school. I don't want to overdo it but I'd like to make sure I'm doing enough. I'm also extremely uncoordinated and am worried about actually falling off if I try to go too fast!

Also, do you think loose-fitting capris and a T shirt would be okay? I can't even begin to imagine myself in work-out clothes!

Any tips?

Thanks!

 

[keenercam]

Jennifer -- Congratulations on deciding to join the Y! I think it is the smartest decision I have ever made (once I actually starting using the membership, that is! )

I can share with you what I have learned about using the treadmill. When I started, I think I set the speed for 3.2 and worked my way up from there. It is really important to stretch before you start walking, especially if you aren't used to using those muscles. A lot of people develop all kinds of pains from the repetitive, relentless movement of being on a treadmill. Even some simple toe touches and windmills will help to stretch out the hamstrings and your calves. Once you get into it, your body may signal with shin or calf pain (shin splints) if you are walking too fast or too hard.

Another thing I learned the hard way is that it is better to learn to walk the right way than to unlearn the wrong way. Work on putting your heel down first and rolling your foot forward in a straight line with both of your feet landing on either side of an imaginary line. If you turn your toes out too much or turn your heels in too much, you might end up straining some muscles and ending up in some pain.

I think a tee shirt and loose capris are great to start. In time, depending on your exertion level, you may decide you want some kind of wicking clothes to take the sweat away from your body. Target sells very inexpensive, awesome, comfortable workout clothes. You may also get to a point where you enjoy listening to music or audiobooks while you are "treading the mill"

I hope you enjoy the exercise. It is great to keep track of how much you do and at what speed and to see the improvement that comes with time and commitment.

 

[Sherri]

I think as far as the gym goes, you can wear anything comfortable.
I would walk for 20 minutes at a slow to moderate pace to begin. Warning, it becomes addicting (atleast its a better addiction then some things -lol).
You will see the pounds melt away.
I used to work at the Y and some of the before and afters were unbelievable. It all starts with that first walk. Eventually you may become a runner.
Congratulations on your gym membership, its one of the best gifts you could give yourself. Have fun.

 

[jsmla]

Thanks for the encouragement! I'll be starting at the Y one week from today. DH has an out of town thing in Memphis this week-end and DD and I are planning on hitting the gym when I get back. She's on her senior trip this week (at WDW of course!) and I'm a bit too chicken to go by myself the first time.

Oh, and I asked DH what he would think if I became a runner-type. He just laughed. Really, all I want to do is improve on what I'm doing right now, which is NOTHING!


Thanks again!

 

[ohMom]

jennifer -- cyber high five on your big step towards a healthier lifestyle! the first steps are the hardest!

now -- one week -- let's see -- i double dare you to start your walking around your neighborhood so it's not so foreign on the TM

hopefully your Y will have great fitnesses folks to help you, i'm sure they will insist on showing you around all the equipment and orienting you. maybe you can get that out of the way before your actual start date of your walking program. I think once you get on you'll know what speed is right for you. I would say a good speed is where you can talk, but don't want to have a lengthly conversation.

 

[Christine]

Coming to this thread a bit late.

I have a treadmill at home. Fortunately, it has a heart rate monitor with it so that the treadmill works *me* based on my heart rate. I punch in the type of walk I want to do (cardio, fat burning, etc). It calculates my heart rate for my age and weight. I am 42 and 145 lbs. For the fat burn workout, the treadmill does not let me go over 126 beats per minute (bpm). This is not a hard workout. For the cardio, I stay at 143 bpm. I do start to break a sweat on this one and get a bit winded.

Since you are a bit older, your goal rate will be a bit lower than this. Of course, it is *safe* to work over this but I love having the guideline.

I started out doing a 20 minute routine. My treadmill warms me up for 5, works me for 10, and then cools me down for 5. I get off and do some squats and then some stretching.

I would say that my average speed on the lower heart rate workout is about 3.2 mph and on the higher one it is about 3.7 mph and goes up to 4.0 (which is *almost* a jog for me).

Good luck. Hopefully the treadmills at your fitness place will have some sort of heart rate monitoring on them.

 

[Desiree]

Hi Jennifer!

After letting my membership lapse for a bit (and still paying for it, btw!) I'm starting back to the Y today.

In the past I have tired to set mini goals on the machine. Once I work up to where I know what I can do, I give myself a challenge. For example, I'll say I'd like to take at least 4,500 steps in 30 minutes. And the next day I may bump that number up to 4,600, etc.

Oh I forgot to mention, I mainly do the Elliptical since I have bad knees and I've grown to love it. You may want to give that a try!

I hope you are doing well with your program! Be sure to do some weight training for toning too!