Any treadmill advice?

[AusJUB]

This is a topic that everyone has a differing opinion on, so here my $0.50.

85 minutes every day is a pretty awesome workout.

10 minutes warm up

65 minute of varying speed and inclination

10 minutes warm down.

Don't skip on the warm up or warm down, if you're pressed for time reduce the 65min part.

If you don't want to go every day, reduce the variation of speed and incline of the 65 minute part, but make is 80-90 minutes, and do this every second day.

Less, every day, is always better than lot, less frequently.

-Not this DEFINITELY does NOT apply to weight lifting.

 

[AusJUB]

Stretch first, nothing intense since it's just running, then over the space of the remaining 7-8 minutes just start on the treadmill and work from a slow walking to a run.

Warmups work best when you start really slow and progressively build up to maximum speed/intensity you intend to reach during your workout. Complete opposite for warmdown.

 

[hanzosword]

I suggest doing hiit or high intensity interval training on a treadmill. Here is a video [ame]http://www.youtube.com/watch?v=AV9wMosi1X0[/ame]. If the guy is hard to understand they have other videos their, just search for "hiit training treadmill."

 

[TNniceguy]

I am a huge fan of the treadmill. I don't run all that much but I am up to 45 minutes at the maximum incline (15% I think) and walking 4.2 MPH. It usually gives me a pretty good workout with the incline.

Stretching is very important. When I first starting using the treadmill, I thought I could jog. I ended up with plantar fasciitis in my left foot. It took over a year to get over. I learned about stretching the hard way. The type shoe you wear is important too.

Also, a big benefit I have found is that it helps with my depression.

Good luck to you.

 

[AusJUB]

Hey there Lucky7!

Sorry for the slow response, I've been away for a few days.

I strongly disagree with crashman on his statement in some regards, but my basis is founded on mere opinion, not fact!

An hour a day is NOT a significant workout, and is, in some studies, very close to what is considered the MINIMUM exercise quota per day to maintain an equilibrium of health.

I don't think you need have any concerns about doing too much cardio at this level. What you may have to watch is your intensity though.

Just remember that if you're running for health and fitness sake, then you don't need to push yourself to your absolute limit in that hour. Aim to regularly raise your heart rate to something that you can't sustain for a long period.

Heart rate is an excellent indicator of how your work out is going!

If you're running at a speed where your heart rate isn't being raised significantly above resting rate, then you wont be getting much benefit from the exercise, as it's a sustainable rate for your body.

If your exercise is too intense, you wont be able to raise your heart rate high enough, thus wont get enough oxygen around your body, making your muscles hurt and energy levels drop until you have to stop.

Find a balance, mix it up a little, push yourself at times and you'll be fine with a daily workout of an hour. You'll find what you can do in that hour will increase dramatically as your continue with your workout


You definitely need to increase your water intake, especially during your workout!

But even more importantly, beforehand!

Remember, when you're body is telling you it's thirsty, you've already waited TOO long since drinking.

I wont give you any figures as to how much to drink, as it's all very specific to you and your workout. It will be an episode of trial and error for you to find the right amout that leaves you constantly hydrated but not bloated and/or uncomfortable during your workout.

Drink to prevent dehydration, not to cure it

Excellent effort on your workout so far! Keep it up and you'll be loving the results in no time!

 

[3nipples]

Thanks! And what should warm up be? Just taking it slow on treadmill or stretching or both?

Warm up should be some limbering up, moving your joints through the full range of motion (but not stretching!) and then just starting the exercise slowly. Do your stretching only after your exercise and cool down. Doing it before is counter productive.

 

[AusJUB]

Warm up should be some limbering up, moving your joints through the full range of motion (but not stretching!) and then just starting the exercise slowly. Do your stretching only after your exercise and cool down. Doing it before is counter productive.

Not at all counter productive as long as you don't limit yourself to just static stretching.

Be dynamic, even do some ballistics, and it's not only helpful, but necessary.

 

[3nipples]

Don't think of doing ballistic stretching. I wouldn't recommend it even if you weren't overweight and just starting out with your workout.

In terms of frequency, I don't think there's any problem with doing treadmill every day per se, but consider alternating with something else like rowing or a cross trainer.

The best thing though (IMO) would be for you to alternate with some swimming if you have the opportunity. Not only is it great for the body but there's something about the rhythmical motion that helps focus your head.