Treadmill Walking program (newbie)

murphzmom
murphzmom Posts: 4 Member
in Fitness and Exercise
Can anyone point me in the direction of a good treadmill walking program to start for a newbie. I have a membership to Planet Fitness and to start out with I am just going to use the recumbent bike and the treadmill then move on to the 30 minute workout circuit. I was going to do 8-10 minutes on the bike and then move on to the treadmill. I wanted to find a program for the treadmill that I can use to build up my endurance so I can move on to other sections.

Thanks for the help to get my fitness adventure started.

Replies

  • thavoice
    thavoice Posts: 1,326 Member
    No real suggestion for a walking program, but if possible put it on an incline of at least 1.
    I know for running it helps to more simulate when you do when you are outside. An incline of one will give you more resistance and work you a bit hard and simulate the friction from pushing off on the pavement outside.
  • jim180155
    jim180155 Posts: 769 Member
    This time of year I'd take it outside. Walking outdoors is enjoyable. Walking on a treadmill is drudgery. Go outside and figure out what you want to do on a treadmill next winter.
  • Asheea
    Asheea Posts: 211 Member
    When I started walking on the treadmill 5 months ago I couldn't do much. I couldn't even finish the preset workouts. So, I did my own thing.

    I started at 3.0 speed incline at 0. Did that for the length of one song. Next song, I bumped it up to 3.1 speed, 0.5 incline. Inching it up a little each song. I went as far as I could then backtracked. Now, I like to do the incline preset workouts and can go a full 30 minutes +.

    I also walk outside with DH when he comes home from work. Just keep going and you'll eventually be able to go farther and faster. Take it one day at a time. :) Good luck!
  • ki4yxo
    ki4yxo Posts: 709 Member
    I go by the HRM. First started out doing 15 minutes,
    then at the end bumped it up to an hour. It took a
    few months to get there. I just kept my heart rate
    below 150 (doctor's orders) and would adjust
    the incline and speed according to the HRM.

    This is the time of year to walk inside with the
    nice A/C blasting! I'll take 30's, 40's, 50's anytime
    of the year. When it's 80's, and 90's outside I'll
    stick to the treadmill, and Pandora! I'll even wait
    for one treadmill to open up, because it's right
    by a fan!
  • TeaBea
    TeaBea Posts: 14,517 Member
    When I started walking on the treadmill 5 months ago I couldn't do much. I couldn't even finish the preset workouts. So, I did my own thing.

    I started at 3.0 speed incline at 0. Did that for the length of one song. Next song, I bumped it up to 3.1 speed, 0.5 incline. Inching it up a little each song. I went as far as I could then backtracked. Now, I like to do the incline preset workouts and can go a full 30 minutes +.

    I also walk outside with DH when he comes home from work. Just keep going and you'll eventually be able to go farther and faster. Take it one day at a time. :) Good luck!

    This^

    I didn't do any set thing either.....just increased speed & increased incline.

    Here's an interval workout idea for the treadmill...........

    http://exercise.about.com/cs/cardioworkouts/l/blbeginterval.htm

    Walking outside can be great if you've got the weather, and if you've got the location. Not many sidewalks in my area so I workout indoors even when the weather cooperates.
  • ChristineRoze
    ChristineRoze Posts: 212 Member
    I also have my settings on manual, each day is different for me.. If i'm feeling a bit tired and want to walk slower, i up the incline really high so i'm still sweating and working my legs.. other days when i am more energetic i have lower incline and really fast walking speeds :)

    I don't like the presets they're annoying, they go from super slow to super fast!!
  • Asheea
    Asheea Posts: 211 Member
    I don't like the presets they're annoying, they go from super slow to super fast!!

    Heh, I thought the same for a time also. The great thing about the incline presets is that they only go up to 3.5 speed. (at least on the treadmill I have) Incline can go to 8-9 but never over 3.5 speed. If I'm too tired to go that fast (which is almost running for me but not quite) then I manually bump it down to 3.3 - 3.2. Every time it speeds up to 3.5 I knock it down a couple. Last night was one of those times. I had hit 20k steps and wanted to try for 25k. So I got on the treadmill and stayed at 3.2 speed through out. My legs and thighs were just too tired to fast walk.
  • Asheea
    Asheea Posts: 211 Member
    Walking outside can be great if you've got the weather, and if you've got the location. Not many sidewalks in my area so I workout indoors even when the weather cooperates.

    I totally hear ya on this one. DH and I walk in the street or I walk in the gutter. The good thing is my DD's elementary school is two blocks away so we walk in the street to get there then walk around the school 3-4 laps and back home. I really wish there was a sidewalk on our street. It would make things so much easier.

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