Running vs. Walking on Treadmill
Just115Pounds
Posts: 81 Member
I want to start up a MANAGEABLE treadmill routine. I was running everyday for 30 mins 7 days a week but I am already tired of it.
I wanted to know if I can still tone my muscles with walking on an incline for 30 mins a day, just a lower speed same amount of time.
But I don't want to do that because I need results by May, and running produces faster results, right?
I wanted to know if I can still tone my muscles with walking on an incline for 30 mins a day, just a lower speed same amount of time.
But I don't want to do that because I need results by May, and running produces faster results, right?
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Replies
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If you want to "tone" your body, lift heavy weights. That's gonna give you better results than the treadmill for sure.0
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I can't lift because I don't have weights. Any other suggestions for toning?0
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I guess the question is, what's happening in May that you need the results for?
fwiw running every day, for a newbie, is not particularly productive and likely to lead to injury. It also takes a special kind of mind to cope with that level of boredom.0 -
I would like to look good in a bikini in May! I really don't know which exercises to do as of right now I am all over the place...I want to loose some body fat percentage and tone den' muscles!0
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Do body weight training that should help.. I do run/ walking up hill, random. I burn more calories that way and a lot less boring than just running.0
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Just115Pounds wrote: »I would like to look good in a bikini in May! I really don't know which exercises to do as of right now I am all over the place...I want to loose some body fat percentage and tone den' muscles!
OK, you'll get more joy from some form of resistance training. You Are Your Own Gym, or Body By You will do the trick.
Reduce, but don't cease, the running to help you maintain a decent calorie consumption. You don't need to lose much weight by the look of things.
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High intensity interval training is one of the best ways cardio wise to lose weight. Get your heart rate up, then let it back down, and repeat. There's more info and tips on YouTube I've discovered. I've seen the best results doing this workout:) I used to do steady cardio on the treadmill...It got me barely anywhere.0
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elizabethderouin813 wrote: »High intensity interval training is one of the best ways cardio wise to lose weight.
Notwithstanding that HIIT is pointless for newbies as they haven't the capacity to really push it, the originator is 120lbs, so has little to lose and is more concerned with body composition.
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No it's not. It's about getting heart rate up and down. However that may be depending on the person. If it's from a slow walk to a quicker walk...As long as you're getting that heart rate up. And you're also speeding up the metabolism by doing that as well.0
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elizabethderouin813 wrote: »If it's from a slow walk to a quicker walk
That's not high intensity.
High intensity would be at around 95% of maximum heart rate, and is intended to improve maximal oxygen uptake; VO2Max.
Anyway, I return to the previous point, the originator is not in that territory, she's interested in improving body shape, which comes mainly from resistance training with CV work tom improve endurance and stamina.
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You're not understanding what I'm trying to get at lol. Perhaps it's because I'm not being as clear as I should be. Anyways, I put that tip out because she's looking for faster results. That is one of the best ways to get quicker results. as I've researched and personally experienced.0
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elizabethderouin813 wrote: »You're not understanding what I'm trying to get at lol.
I understand what you're trying to say, and it's nonsense.
For body composition, do some resistance training. For stamina and endurance, and a large calorie expenditure, moderate duration steady state, for lactate threshold improvement, threshold CV and for VO2Max improvement, HIIT.
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And fat loss
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
table here
some studies were w untrained people and tasks easier than the wingate test
here, they increased resistance to get heart rates up:
High-intensity intermittent exercise training
Monark cycle ergometers were used for training. For the HIIE protocol, each subject performed 8 s of sprinting and 12 s of turning the pedals over slowly (between 20 and 30 r.p.m.) for a maximum of 60 repeats a session. At the beginning of the 15-week training period, subjects started with a resistance of 0.5 kg and worked as hard as they could during the sprinting phase. Subjects started with as little as 5 min in the conditioning phase and gradually increased work time to a maximum of 20 min. Once an individual could complete 20 min of intermittent sprinting at 0.5 kg, resistance was increased by increments of 0.5 kg. A decrease in the subject's HR at the current workload presaged an increase in resistance. The women adapted to the training stimulus rapidly so that by the end of 2 weeks (six exercise sessions), all women were able to complete the full 20 min of exercise.
Each training session consisted of a 5-min warm-up at a workload chosen by each subject. At the end of warm-up, subjects followed a prerecorded tape, which included prompts to start and stop cycling with a work/rest ratio of 8 s:12 s. At the end of this conditioning phase, subjects reduced their workload and cooled down for 5 min followed by standard stretches for the quadriceps, hamstrings and posterior calf muscles. HR was recorded during the exercise and cooldown. If an individual missed a session, she would make it up later so that 45 exercise sessions were completed within the 15-week period.
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Walking at an incline with a relatively heavy sandbag over your shoulders is a great cardio and strength workout. It gets you sweating within minutes and is amazing for your legs and glutes!!
jennifershoo is right thought, running on a treadmill is great for your fitness but you'll see minimal changes in your body because of it. Weight training is definitely the way to get that bikini bod!0 -
Incline walking is a great cardio workout, so yes you will benefit from it. If you want to tone, then you may need to add some resistance training. This does not necessarily mean lifting weights. Body weight exercises that don't need any equipments could be quite effective. You can find a lot of videos and books for body weight exercises.0
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According to the table, the most successful workouts for fat loss incorporated steady state cardio. The HIIT-only ones resulted in less fat loss by percentage (lol, except for the one study that ran three times as long).
That doesn't surprise me. True high-intensity intervals--not "walking more quickly," but actually running the h--- out of my legs--make me hungry like none other. Interval day is the day where if I don't eat at or near maintenance, I'm gonna find myself in front of the fridge at 2 AM on autopilot.
But it's making me faster, so it's totally worth it. I recognize that OP and I have different goals here.
(Edited because grammar is hard.)0 -
And fat loss
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
table here
some studies were w untrained people and tasks easier than the wingate test
here, they increased resistance to get heart rates up:
So as far as fat loss is concerned, that's all heavily caveated. The report does talk extensively about the other benefits of HIIT; VO2Max improvement and other benefits. None of which are really what the originator is after.
While I'm a big advocate of decent quality CV work, that's not what she needs to achieve her objective. That said, even an intensive resistance programme will struggle to help with her timeline.
HIIT is more likely to lead to injury, so really derail her plans.
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So like 15 minutes of cardio and body weight training is all I need to tone? Btw: thanks everyone for your help!0
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Just115Pounds wrote: »So like 15 minutes of cardio and body weight training is all I need to tone? Btw: thanks everyone for your help!
The YAYOG sessions start at about 30 minutes, and that increases to about an hour. I'd suggest YAYOG and Couch to 5K on alternate days as a solid basis for progress.
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Is YAYOG free? And how exactly would I access the workouts?0
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There is an app that'll work you through it, or there is a book. He's also authored Body By You which is similar to YAYOG but oriented towards a female audience. I'm not sure that there is any difference really.
I use the app, on Android.0 -
I wish there was a free version of it, might have to look up some alternatives.0
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Just115Pounds wrote: »I can't lift because I don't have weights. Any other suggestions for toning?
body weight...
cardiovascular work doesn't really "tone" anything...to "tone", you have to have muscles and you have to shed the fat covering those muscles. Running is going to work some muscles to an extent, but cardiovascular work is for your cardiovascular system primarily and resistance training is for your muscular-skeletal structure. Walking or running or whatever isn't going to have any kind of substantial impact on improving your overall body composition.0 -
Running might give faster results. How fast do you walk? Can you walk more than four minutes per mile?
Stop doing the 7 day a week routine. Your body gains strength and heals on your rest days.
Can you get outdoors or to a club? Personally if a treadmill was my only choice, I would probably be sitting in front of the television. I hate treadmills and exercise bikes.
Do you watch television or videos while on the treadmill.0
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