tredmill settings :(

K

Ktalu

New member
ok heres the deal, i got this fairly new tredmill in my basement, i've walked by it ever so often and i really wanted to use it but i have no idea what settings i should use for weight loss. so im afraid the workout will be for nothing.

should i set the speed to fast and go for a short period of time, or a slow speed and workout longer, theres a calorie counter on it so thats a bonus, can someone help please. and im looking for weight loss settings. Thanks in advance

matt
 
Ktalu said:
ok heres the deal, i got this fairly new tredmill in my basement, i've walked by it ever so often and i really wanted to use it but i have no idea what settings i should use for weight loss. so im afraid the workout will be for nothing.

should i set the speed to fast and go for a short period of time, or a slow speed and workout longer, theres a calorie counter on it so thats a bonus, can someone help please. and im looking for weight loss settings. Thanks in advance

matt
Click to expand...

Well what worked for me is pacing (about 3-4 mph, for about 20 mins to start) then keep working your way up incline and time for a better work out. It's all about actually starting it out at first, seeing what works. Lose a about 200 -300 calories at first as well... when I get on my elliptical (better for my surgery ridden knee) I do about 600 calories (per the counter, who knows if it is accurate or not!)

Good luck...
 
i really wanted to use it but i have no idea what settings i should use for weight loss. so im afraid the workout will be for nothing.
Click to expand...
Anything that gets you moving is going to help with weightloss. Just get on the thing & experiment.
 
you have to find your own pace to start with... some people struggle at 2.5mph others that's just too slow... You want a pace that you are feeling yourself work - (not gasping for breath but not able to have a casual conversation easily either)

When i was using the treadmill, I found the least boring approach was to use different speeds at various times - like for a song - I'd bump up the speed - then I'd go faster or kick up the incline -and when that song was done -I'd go back to where i was and "recover" til the next song...
 
This is what I like to do on the treadmill:

1 minute at 3.5 - no incline
4 minutes at 4.5 - no incline
5 minutes at 4.0 - 2.5% incline
5 minutes at 3.8 - 5%
5 minutes at 3.6 - 7.5%
5 minutes at 3.4 - 10%
4-5 minutes at 3.2 - 12%

According to the treadmill calorie counter this will burn 300 calories. I usually mix it up every so often where I'll start at 2% or even 3%. Gotta keep the body guessing. I would love to be able to run though, longer than 45 seconds.
 
Running

if you can walk at say 4mph, you can easily jog at 6-7mph.
The only way to start running is by running ...

i know that sounded pathetic but thats the truth. Even if you can only run for a minute do it. In between your walking workout, try running for a minute and then walk again to catch your breath.

You'll go from a minute to 10 in less than a month - at least that's what happened to me. Slowly you can keep increasing the length of your run.

Warning: In my experience drinking lots of soda affects your stamina and will hinder your running lengths especially if you're just starting to run.
 
i have been going at 4.0 for an hour and burning 400 calories. I want to at least double this. will doing like 8 miles eveyday be a bad thing? It would take me 2 hours at that pace.
 
800 calories might be excessive... but use the incline feature or try to go a little faster at random intervals -

start at 4.0mph for about 5 minutes -then go to 4.2mph for a minute and bump the incline while you're at that minute -then go back to 4.0 for another minute -and repeat...
 
katfish said:
i have been going at 4.0 for an hour and burning 400 calories. I want to at least double this. will doing like 8 miles eveyday be a bad thing? It would take me 2 hours at that pace.
Click to expand...

Based on another post you've made - leads me to ask this question.. If you want to add in extra exercise calories so you can eat more - that woudl tell me you're not eating enough

What is your current weight - what is your weight - how many calories are you currently taking in?

Spend some time with the stickied threads - in exercise/on topic and nutrition - they contain a lot of valuable information
 
my current weight is 167. I am trying to stay at around 1000 cals a day. My first goal is 150. I have read that you loose weight if you burn more cals than you eat in a day so thats why I was going to try to burn 800 each time I go to the gym.

kF
 
You are forgetting about BMR. this is just the calories your burn being alive. Not to mention doing your day to day activities. You may burn 200, 400, 800 in the gym, but just being alive can burn 1500 calories a day. So you really need to eat more than 1000 calories a day firstly, and don't worry about burning 800 calories at the gym. What is going to happen is you are going to burn out.
 
wow my BMR is 1780.51 so this is to say that I could eat this much and still keep a stable weight daily? I am trying to loose 2 lbs a week at least.
 
BMR is your resting rate - that's the calories you'd need to maintain your weight provided you never got your butt out of bed...
 
If you want to lose 1 lb. a week, you have to have a deficet of 3500 calories for that week. And then maybe if the planets line up and you have no water weight and you pooped out all you can poop out, you might lose that lb. A blanket formula I read somewhere said to take the calories you would need to maintain your weight (for me it is 2400) and subtract between 500 and 1000 calories from that. I subtract 600 calories. This is about what you should be intaking to lose a lb a week. 500 calories x 7 days is 3500.
 
i subtract between 500-750. for some people 1000 seems a bit overboard as it takes them pretty low. i agree that if you shoot for burning 800 at the gym you are seriously going to burn out.
 
katfish said:
wow my BMR is 1780.51 so this is to say that I could eat this much and still keep a stable weight daily? I am trying to loose 2 lbs a week at least.
Click to expand...
bmr x 1.2 if you're a lazy sot
bmr x 1.375 if you walk around the block occassionally
bmr x 1.5 if you are moderately active...

take those calories then subtract from that...

or do a really simple formula
http://weight-loss.fitness.com/weight-loss-media/19246-10-diet-myths-real-simple-magazine.html
And Your Number Is…
You Exercise: Almost never
Multiply Your Current Weight By: 12

You Exercise: Lightly, one to three days a week
Multiply Your Current Weight By: 13.5

You Exercise: Moderately, three to five days a week
Multiply Your Current Weight By: 15.5

You Exercise: Vigorously, six to seven days a week
Multiply Your Current Weight By: 17

You Exercise: Vigorously, daily, and you have a physical job
Multiply Your Current Weight By: 19
Click to expand...
 
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