How should I begin walking on the treadmill?

jessascupholm
jessascupholm Posts: 1 Member
in Getting Started
What incline and speed should I start with when walking on the treadmill? I’m just starting out and want to do at least 20 minutes a day
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Replies

  • yirara
    yirara Posts: 9,940 Member
    Do whatever feels good for you. There's no right or wrong. Just as a note: if you hold onto something then the calorie burn will be lower. Can you also walk outside? Might be more interesting. You could make it a 10 minutes from home photo project
  • AnnPT77
    AnnPT77 Posts: 34,197 Member
    For most any new exercise regimen, the sweet spot is something that's manageably challenging - maybe just a little hard by the end.

    Too hard isn't good: Can suck calorie burn out of the rest of the day through fatigue, so counterproductive for weight loss; increases injury risk and can impair recovery, so not ideal for fitness improvement.

    Too easy also not good: Limits calorie expenditure unnecessarily much, doesn't create much fitness progress.

    So what constitutes "manageably challenging"? That's going to be very individual. But even as a non-expert, you can figure it out.

    Super easy the whole time? Increase the pace or incline until the last couple of minutes require some focus, but aren't painful. Tired afterward for more than a few minutes of "whew" right after? Decrease the pace or incline.

    Best wishes!

  • Hobartlemagne
    Hobartlemagne Posts: 564 Member
    With any new exercise I usually think of it as a long warmup. Go with settings that may seem too light or easy. Get into the routine, timewise and exercise wise. Start moving up resistance in very low increments.
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Enough of an incline where you DON'T have to hold on and challenges you for your workout. Good rule of thumb is being able to talk while you're working out, but having to take breaths to do it.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 40 years and have studied kinesiology and nutrition
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  • SoCalSwimmerDude
    SoCalSwimmerDude Posts: 507 Member
    jessascupholm wrote: »
    What incline and speed should I start with when walking on the treadmill? I’m just starting out and want to do at least 20 minutes a day

    Folks in this thread are trying too hard. Just walk for 20-30 minutes and try different inclines and speeds. Find your sweet spot.

    Most importantly, don’t be intimidated by those around you at the gym or those who tell you what “good” is.

    You’re going to crush it if you’re consistent.

    Good luck.
  • jenring3
    jenring3 Posts: 53 Member
    Just walk. No need for anything fancy. If you’re just starting your only goal right now should be consistency.
  • evileyefirefly
    evileyefirefly Posts: 322 Member
    Like the others said, just start with walking. If you want an angle then just put one on, and adjust until you feel it. I typically put enough on that I get my HR up to where I like for cardio, usually around Zone 3 or so for me. Though I tend to be higher than I should right now as my cardio health isn't super great. My typical 30min walk now after a couple months is 3.5mph at a 12-13deg incline. But start lower and work your way up. You'll increase fairly quickly if you keep at it.

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