Treadmill Issues - Questions for those who were very overweight and sedentary when they started

Sloth_TurtleGirl

I started back on a diet and fitness plan a month and a half ago. I joined Planet Fitness (loving it) and am working hard. But, I am having some issues with speed. I was at 2.5 for 15 minutes (18 if you count the cool down) and had a rough time with it. I had been doing 2.5 and 2.7. I am not asking for medical advice. I have a doctor for that.

I am asking where you started on speed? Would 2.0 even be worth using it? As I said, I am sedentary and close to 300 pounds.

I see women who are as heavy (or heavier) than me on the treadmill who appear to be going much faster. So, I'm just curious.

jemhh

2.0 for 15 minutes is more than sitting in a chair doing nothing for 15 minutes. Start slow and gradually increase. Don't compare yourself to others. There will always be somebody in better shape and somebody in worse shape than you. The heavier woman who is going faster likely had to work up to that speed. In a month when you are going 2.5 there will be another newbie thinking the same thing. It's the circle of fitness

Francl27

Start slow enough that you don't get discouraged. If it's 2 mph, it's 2mph. Also a short person will get more of a workout at 2mph than a tall person anyway.

Also, you'll burn more calories walking slower but at an incline too, so you could try 2mph with a 2% incline or something.

Sloth_TurtleGirl

Well, I am an "undertall" person lol. I'm 5 foot one inches. So, maybe that is part of it. Not sure.

deannalfisher

2.0 is a great place to start

when you can do that consistently, then maybe add a short couple minutes of 2.5 (so do 4min at 2.0 and then 1 min at 2.5) and gradually increase until you can do 2.5 consistently - then use that as your base

Francl27

avengeflipper wrote: »

Well, I am an "undertall" person lol. I'm 5 foot one inches. So, maybe that is part of it. Not sure.

It definitely is. I see some people who walk at 4.5mph, I have to run, lol!

TavistockToad

comparison is the thief of joy

deannalfisher

Francl27 wrote: »

avengeflipper wrote: »

Well, I am an "undertall" person lol. I'm 5 foot one inches. So, maybe that is part of it. Not sure.

It definitely is. I see some people who walk at 4.5mph, I have to run, lol!

I can walk at 4.0 but its an effort and not an easy pace - but since I do run/walk intervals, it trains me well to not slack off during my walk portion

amusedmonkey

I started very heavy and very sedentary. My starting speed was pathetic at about 1.5 mph for 5 minutes. Who cares? I can walk at 4 mph now and can run. Where you start is irrelevant. Incremental and gradual improvements is what matters.

I have a question for you: what is having a hard time keeping up? Your legs, your lungs or your stamina? If it's your lungs, slow down to be able to walk longer and make the most out of your stamina. If it's your legs, slow down and increase incline to make most out of your lungs. If it's your stamina, you have no choice but to keep doing what you're doing and your stamina is guaranteed to improve with time.

Sloth_TurtleGirl

Amused - Thanks for asking - It's a couple things my breathing is a big one, the bottom of my legs and upper feet, and I use the HR monitor and I checked and it was 146 which as a shocker because I'd done higher speeds the week before and not been as high. After that, I began thinking maybe I need to slow down, so I figured I'd ask other people who were in similar situations where they started out to see if I would be okay and still lose if I started a little slower.

The first couple weeks I was doing 2.5 and 2.7 and then sometimes I'd try 3.0 for a minute or two because my husband is finally working out for me and I was trying to keep up with him. He's six feet tall so I've stopped doing that lol. I was leaving Planet Fitness totally exhausted and barely able to walk.

I started this journey because a few months ago I could barely walk through a grocery store. I was getting winded constantly. I can feel myself improving. I may just have jumped ahead too much. I had all sort of medical tests (heart, breathing, etc. and they decided it was because I'm so sedentary - I work from home at my computer most of the day). My doctor suggested I start eating better and join a gym.

amusedmonkey

I suggest you don't worry about speed now, and try to make time first. Slow down as much as you feel is appropriate and gradually work up to 30 minutes. If you aren't out of breath you could increase incline a bit to make it easier on your legs until you get used to it. Are you wearing supportive shoes?

As for weight loss, you can lose weight no matter where your fitness level is currently at. All you need to do is follow the calorie recommendations the app gave you and record your food faithfully. Being active is done more for other benefits than for weight loss. It does help you eat more once you're at a fitness level that allows you to burn a good amount, dieting gets much easier at that point.

As you lose weight you will notice you can go faster and longer simply because you aren't carrying as much. Just be patient. You're on the right track.

everher

I think I started at 2.0 and that was hard for me. I wanted it to be challenging, but not so challenging I couldn't do it or I would be extremely tired afterwards.

I was only walking for 15 minutes at first then I would do 15 minutes on a stationary bike or something else.

I can't remember how long it took but my stamina slowly increased as my health became better and I lost weight.

Treece68

Do what feels comfortable and when that is to easy move it up or walk longer. You can do it!

CipherZero

RunningGoal

I started off over 300 pounds. When I started on the treadmill, the fastest speed I could maintain for anything over 5 minutes was 2.2 mph. I tried going faster and my feet, legs and knees would hurt for a day or two afterward. Sometimes they would hurt even at that speed but time passed and it got easier.

Also, lifting weights ( as heavy as I could and progressing from there) did wonders for my self esteem. Even when I couldn't walk faster on the treadmill, I would see that what I could lift was increasing and helped keep me motivated and feeling strong. I love lifting now.

deannalfisher

avengeflipper wrote: »

Amused - Thanks for asking - It's a couple things my breathing is a big one, the bottom of my legs and upper feet, and I use the HR monitor and I checked and it was 146 which as a shocker because I'd done higher speeds the week before and not been as high. After that, I began thinking maybe I need to slow down, so I figured I'd ask other people who were in similar situations where they started out to see if I would be okay and still lose if I started a little slower.

The first couple weeks I was doing 2.5 and 2.7 and then sometimes I'd try 3.0 for a minute or two because my husband is finally working out for me and I was trying to keep up with him. He's six feet tall so I've stopped doing that lol. I was leaving Planet Fitness totally exhausted and barely able to walk.

I started this journey because a few months ago I could barely walk through a grocery store. I was getting winded constantly. I can feel myself improving. I may just have jumped ahead too much. I had all sort of medical tests (heart, breathing, etc. and they decided it was because I'm so sedentary - I work from home at my computer most of the day). My doctor suggested I start eating better and join a gym.

if you work at a computer most of the day - could you get something like a treadmill desk or one of those underdesk cycle things - keeps your legs moving during the day

https://www.amazon.com/DeskCycle-Exercise-Pedal-Exerciser-White/dp/B00B1VDNQA

thewindandthework

Yep, the way to go is start as slow as is comfortable for you and slowly work your way up.

Everyone starts at different fitness levels and physiological limitations, so comparison doesn't do anyone any good--but it's natural to compare, anyway. When I'm on the treadmill, I look at people FLYING without a care at 10.0 and feel like a hopeless tortoise lumbering along at my 2.7 walk or my 4.5 run. In truth, I also sometimes see people going more slowly than me and feel good about my progress, because I have come a long way!

Comparing myself to the flying folks discourages me, and comparing myself to people who are where I used to be is perhaps uncharitable to them.

I can also tell you that when I see people working hard at going slower speeds or lighter weights at the gym, I am SO PROUD OF THEM. I would never say anything to them, because I fear it would seem condescending, but I love and admire them because I used to be them and I know how dang hard it was.

jayashreeravi1

I remember watching a Rachel Ray show on TV once (long time ago) where she interviewed a woman who had apparently lost 70 - 80 lbs, merely by walking on the treadmill for 2 - 3 hrs every single day at a slow pace of 2.5 - 2.7.

Richardcag

I started at 312lbs and began walking from the train station to my office. I started by walking to the next bus stop each day. After 2 weeks I was walking to work and now doing 40 mins at 4mph on the treadmill. As others have said, do not try and copy others and just do your own thing.

cmriverside

I just want to tell you that I admire you for getting out there and taking control of your health!

I've read a lot of stories here over the past ten years of people who started just where you are and have gone on to lose their weight and change their lives. You can too. You really inspired me today.

It is hard for all of us when we first start, I remember thinking, "It shouldn't be this hard to walk up this hill." Now I walk up that hill every other day and sometimes think I'll go again because it didn't feel challenging. It is amazing how quickly the body adapts and improves. I was so grateful to find I hadn't ruined my body with my over-indulgences of the past. I think you'll be amazed. Just go at your own pace.

okohjacinda

avengeflipper wrote: »

I started back on a diet and fitness plan a month and a half ago. I joined Planet Fitness (loving it) and am working hard. But, I am having some issues with speed. I was at 2.5 for 15 minutes (18 if you count the cool down) and had a rough time with it. I had been doing 2.5 and 2.7. I am not asking for medical advice. I have a doctor for that.

I am asking where you started on speed? Would 2.0 even be worth using it? As I said, I am sedentary and close to 300 pounds.

I see women who are as heavy (or heavier) than me on the treadmill who appear to be going much faster. So, I'm just curious.

I started at 2.5 mph (with incline of 3%) and after 5 weeks worked my way up to 3.0 mph (with 7% incline). If you need to start at 2.5...do so but just add a slight incline so that you can burn a bit more.

And I started near 300 at 274...so I know first hand how hard it is to do more than 2-2.5mph when starting out at that weight.

Go at your own pace. Don't worry about anyone else. This is your fight and yours alone!

CINDYR776

I, too, have started this journey at 310 lbs. I am so proud of you for making changes for your health! I'd say, no matter what speed you are walking, you are walking faster than you were a couple of weeks ago when you weren't moving hardly at all. I'm 4 weeks into this journey so far, and I've been doing Zumba. I've found that there are some days that I can do the routines with no problem, and other days where I feel like I'm going to die. LOL Sometimes it's just all in my head, and sometimes it's due to other factors (the weather, not enough water/food, etc.) Keep moving forward, one foot in front of the other, and try not to worry about the speed you're walking.

Running_and_Coffee

From doing Orange theory for years, where people walk, jog and sprint on treadmills as part of the class, I know that what really matters from a weight loss perspective is that your heart rate is elevated and you are challenged. If 2.0-2.7 is getting your heart rate up so you're sweating, having trouble maintaining a conversation, etc., you're fine. When it starts to get easy for you, increase your pace and incline. You only need to worry about speed if you are no longer challenged.

spiriteagle99

You might also try walking more often and not just at the gym. Walk in the morning before sitting down at the computer. Walk at lunch. Walk after dinner. They don't have to be long walks, but go around the block for 10 minutes or so. Three 10 minute walks is better than one. Gradually add a little distance so you are walking for 15 or 20 minutes.

As a runner I find the TM more difficult than running outdoors because it is so continuous. I don't have control, the machine does. Natural movement is not a completely continuous pace, but slight variations of faster and slower, uphill and down -- unless you are a really advanced athlete. It's also mentally challenging. I find myself staring at the controls, willing the time or distance to speed up.

stanmann571

spiriteagle99 wrote: »

You might also try walking more often and not just at the gym. Walk in the morning before sitting down at the computer. Walk at lunch. Walk after dinner. They don't have to be long walks, but go around the block for 10 minutes or so. Three 10 minute walks is better than one. Gradually add a little distance so you are walking for 15 or 20 minutes.

As a runner I find the TM more difficult than running outdoors because it is so continuous. I don't have control, the machine does. Natural movement is not a completely continuous pace, but slight variations of faster and slower, uphill and down -- unless you are a really advanced athlete. It's also mentally challenging. I find myself staring at the controls, willing the time or distance to speed up.

When it's not the middle of summer, start parking in the back of the parking lot.. those extra steps add up, and when summer comes back around, you'll be acclimated to the extra distance(and heat)

okohjacinda

spiriteagle99 wrote: »

You might also try walking more often and not just at the gym. Walk in the morning before sitting down at the computer. Walk at lunch. Walk after dinner. They don't have to be long walks, but go around the block for 10 minutes or so. Three 10 minute walks is better than one. Gradually add a little distance so you are walking for 15 or 20 minutes.

As a runner I find the TM more difficult than running outdoors because it is so continuous. I don't have control, the machine does. Natural movement is not a completely continuous pace, but slight variations of faster and slower, uphill and down -- unless you are a really advanced athlete. It's also mentally challenging. I find myself staring at the controls, willing the time or distance to speed up.

I do this now at my job. I rack up 30-40 mins by doing this and get about 6000 steps so by the time I get home I only have 4000 steps to go unless I feel bad *kitten* and want to do more but for now my goal is 10,000 steps.

dianemduvall

Wow! How awesome to find this thread! I just started my journey this week and got back into the gym today - on the treadmill too. It was very hard to get started and I was wondering about being heavy and if it would hurt my joints or not.

I did 30 minutes and tried hard to do three - 1 minute intervals at a higher rate. I did a 5 minute warm up at a very low rate too. I have read that the warm up should be at a rate where you are not breathing hard. So I think that you should focus more on the incline - a bit and try to not keep the exact same rate the entire time. Even if you only do - one minute at a slightly higher rate (after a good warm up) - it's a start.

Good for you! Good for us!!

jennybearlv

You are doing great. Going 1.0 would be better than doing nothing. I'm not into treadmills, but started my latest bout of walking after moving to the mountains at 275. Between the elevation and the hills it was so hard to breathe and my calves ached. I wasn't just moving slow, I had to stop every few feet and catch my breath going uphill. People of all ages and sizes passed me up like it was nothing. I walked my neighborhood every night for months and one day I found I had day dreamed myself right passed my street up the hill without even noticing. After a few more times of being unchallenged by the hills I started running and get passed by every one else running and a few people walking, but I didn't care because I knew how far I had come. It is hard now, but if you go at your own pace and challenge yourself you will be one of those people going fast on the treadmill before you know it. Using a heart rate monitor is a great way to gage your exertion. It doesn't matter how slow you are as long as you keep your heart rate up and challenge yourself at your level.

Sloth_TurtleGirl

I just want to say a huge thank you to everyone who answered me this morning, especially amused Monk. I thought a lot about your post. I was getting ready to go to Planet Fitness and took a good hard look at my shoes. I love my Nikes, but they are 10 years old. I wear them everywhere - including the gym. A few years on the advice of a friend I bought a pair of Brooks tennis shoes. They've been sitting in the hallway for two years without being worn. I put them on instead of the Nike tennis shoes. After doing my lifting stuff, I got on the treadmill and begrudgingly started at 2.0. I stayed at it for a couple of minutes, but it was easy so I moved up to 2.2. Normally, four minutes in I'm already in excruciating pain - but, I wasn't. I moved up to 2.5 where I stayed. At almost 20 minutes I realized I was closing in on a mile and I wanted to finish it out so I moved my time up to 25 and my speed to 2.7. I stayed on and at 24 I realized how close I was to half an hour and how great it would be to double my time! So, I went down to 2.5 and went to 30 minutes. I am home now. There was no excruciating pain in my ankles and up the sides of my legs when I was walking. Maybe that was affecting everything else, I'm not sure. My heart rate did get into the high 130s at 2.7 just before I took it down, but I was okay. I made a conscious decision to stay hydrated during the lifting part of my workout and then the shoes. I think the shoes made a huge difference. I would have never thought of it if Amused Monk hadn't mentioned Brooks. So, thank you, thank you, and thank you. My night is made. I blew my personal best out the park.

middlehaitch

Great report!
Now, make sure you take rest days.

You will be on a high right now after a successful work out but, if you feel the need to go to the gym tomorrow, pull it back a bit, a slow 15 min just to keep your muscles moving.

Don't over do it.

Cheers, h.

amusedmonkey

Great that you've figured out your shoes were causing problems! Supportive shoes will go a long way! And no 10 years of shoes when it comes to exercising. Shoes often lose their support after a certain number of miles, more so if you're heavy. You will find you will need to replace perfectly good shoes sometimes just because they aren't as supportive anymore. Sad and expensive but true. I will second not overdoing it! Just because you can do 30 minutes in one go doesn't mean you should. I overdid it when I got excited about being able to do more and ended up with a chronic recurring injury. Rest adequately and don't increase your speed or distance abruptly. Do it very gradually.