Exercise question

[aggie]

I've started on my treadmill and am looking for a realistic goal. My question is what mileage i should aim for that is a fast walk, not a jog, in 20 minutes? My mileage right now is very sad but it is increasing each time I do it so what to aim for? Anyone who knows these things I'd be grateful to. I'm not going to jog or run for awhile yet but would like to aim for something...

[2big4mysize]

Re: Exercise question

hey if your treadmill has a fitness test it will tell you where you need to be. if not if you got a heart rate monitor or know how to check your pulse that will be your guide. you want to walk as fast as YOU need to to get your heart in your target range. if you are doing cardio it is (220- your age) X .7 or .8 depending on your fitness level. once you know that start walking about 2 miles an hour as a warm up and see where your heart rate is in 5 min. it you are in range then that is your speed if you are too low bump it iu .5 MPH and recheck in a few min keep going up or even down if need be until you find your speed then do your walk in that speed.
As you gt in better shape increase your speed to stay in your range. once you get to the point you can't walk any faster ( and you don't want t0 or can't switch to jogging/running) you will need to up the incline to get in your target range. at this point you may need to slow the sppeed also. when I started it was 2MPH on a flat treadmill now 4 yrs later to get cardio range I walk 7.5 mPH flat or 5.5 on incline 7.5

[staziaw]

Re: Exercise question

Hi Aggie! I started out at a 25 minute mile. Then a 20 minute mile. Now I'm at a solid 15 minute mile. It took me 3 months to get to that speed. Start at a speed that is comfortable, but gets you sweating and work up from there. I don't know what your exercise level was before you started Atkins . . . so, my recommendation is to start at a point of comfort and move up. That way, you are less likely to injure yourself! Don't worry too much about distance right now - go for time! 10 minutes, 20, 30 . . whatever - just keep moving!

Good luck!

Stacy

[aggie]

Re: Exercise question

Bless you guys. That gives me something to work with! I think I'm very far from a 20 minute mile at this point. (I'm in very sad shape) At least now I know what to do with that heart rate thingie which I always wondered about!

Thanks .

[staziaw]

Re: Exercise question

Take it one step at a time and listen to your body. If your knees or something start barking, slow down!! Just take care of yourself!!

XO
Stacy

[aggie]

Re: Exercise question

if you are doing cardio it is (220- your age) X .7 or .8 depending on your fitness level. once you know that start walking about 2 miles an hour as a warm up and see where your heart rate is in 5 min. it you are in range then that is your speed if you are too low bump it iu .5 MPH and recheck in a few min keep going up or even down if need be until you find your speed then do your walk in that speed. "

OKAY then... 220 minus 47 (my age) = 173 times .7 equals 121.1... so I get my heart rate up to 121 and work out at that speed? Is that right mathematically 2big? I'm a math misfit... So if its not at 121 I increase speed by .5 until it is or decrease as the case may be right? Have I got this right? Agggg... math... So the object is to build up the time I spend at 121?

[2big4mysize]

Re: Exercise question

yep that is the bottom of cardio fitness. I deally you will want to move into the 75or even closer to 80% range as your fitness improves. some days you will be bopping along at a good speed and other days you will need a slower one.

don't for get your cool down walking afterwards.
once you get your cardio time in you can increase your fat burning by slowing down to 60% and keep walking.

Have fun. come join the treadmill treckies and have some fun doing your treadmilling click mty guy to get there