starting treadmill workout??!

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brookenikolefoster
brookenikolefoster Posts: 3 Member
in Getting Started
I'm 150 pounds, 5'4". I'm active enough to be a mom of 3 lol. 2 of which are mine. My mother in law gave me a treadmill to workout with because I'm a stay at home mom and sometimes I don't have the convenience of a gym. I'm wondering though what should I start with first? Speed and the time I should do? I don't want to throw myself into something going full force without working my way up first. I'd like to know what speed I should start with and for what distance and how often. I'm an overall healthy person with no health problems Please help! Tips or anything is appreciated.

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  • SherryTeach
    SherryTeach Posts: 2,836 Member
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    I would just experiment with a speed that is comfortable and no incline. Then move up from there. Maybe between 3 and 3.3 mph.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
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    There used to be a laminated "Power Walk" workout sheet on the treadmills at school. It was basically a 30 min. walking workout, with the speed and incline changing every 3 min, plus a 5 min. warm-up and cool down. Something like this:
    5 min walk 3.5 no incline
    5-8 3.5mph/3%
    8-11 3.4mph/4%
    11-14 3.3/ 6%
    14-17 3.5/5%
    and so on, just switch up the speed and incline and then walk 5 more min at the end at 3.5 no incline. As you get more comfortable with it, increase speed and incline, or look into a couch to 5k program.
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
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    When I first started back after taking 6 years off, I decided I could spare 20 minutes 3-4 days a week.
    I was a runner prior to having kids (I have 3 little kids too) and my goal was to get back into it. I started with walking 5 minutes, very slow jog for 2 minutes and walking the rest of the time. I gradually increased the jogging time until I could jog the full 20 minutes.

    Before starting make you get some comfortable running shoes if you decide to run.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
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    I'd recommend a visit to the doctor, if you haven't already, just to make sure you're OK to start working out.

    Good shoes (and socks) are a must! I bought these Champion ones at Target--it's like running on pillows! Way better than the ones I bought at the sports store. I buy my shoes at Road Runner Sports and shell out or the custom insoles each time as well. Really makes a difference for me. Also, make sure you have a good, high-impact sports bra.

    Consider HIIT (High Intensity Interval Training). I do one HIIT per week as part of my cardio and alternate miles of HIIT with steady state during a second, longer run.

    Here are some informational articles to get you started.
    http://www.livestrong.com/article/172756-how-to-do-hiit-treadmill-workouts/
    http://www.bodyrock.tv/fitness/20-minute-hiit-treadmill-workout/
    http://www.muscleandfitness.com/workouts/workout-tips/10-minute-treadmill-blast

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