Get the best workout with a Treadmill

BrandiLynn24

I joined my local YMCA last week and I am working on the treadmill. I have a umbilical hernia so I am limited on what I can do and 2 years ago I lost 30lbs just by walking around my neighborhood but now with 3 little kids that isn't reasonable for me so I am looking to use the treadmill to lose weight. I am breastfeeding so I haven't really started limiting my calories yet since I am trying to slowly adjust my body to it so that my milk supply is not affected. I have walked on the treadmill 2x so far and you are limited to 35 minutes but I think I can check right back in and go another 35 minutes on the treadmill. I am 5'2 and 209lbs and the treadmills will tell your heart rate , mileage , speed , and time and they have incline options. I just don't know what my target heart rate for fat loss should be and what is the best way to utilize this equipment.

Day One - I worked up slowly to 2mph and got .9 miles in 35 minutes and my heart rate was 130-140
Day Two - I started at 2mph and worked up to 2.5mph and got in 1.3 miles in 35 minutes with my heart rate staying 128-135

No incline just walking so what should I adjust ?? I really want to get the most I can out of the treadmill and hopefully work up to jogging/running soon !!

Thank You

jzammetti

the most effective way to use the tredmill is to do intervals. 1 minute at a pace that is fast for you - gets your heart rate up high (this is relative to each person - in my fast intervals my heart rate is about 181), then 2 minutes at an EASY pace to give your heart time to recover, then continue like that for 15 minutes. You can use the rest of your 35 minutes to walk briskly or easy, or you can do more intervals.

Mokey41

Don't worry about keeping your heart rate in a zone. Go as fast and long as you can. There is no magic to hitting a "zone".

jzammetti

Don't worry about keeping your heart rate in a zone. Go as fast and long as you can. There is no magic to hitting a "zone".

I totally agree with this too.