Running vs. Walking on Treadmill

If you want to "tone" your body, lift heavy weights. That's gonna give you better results than the treadmill for sure.

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.

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.

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.

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.

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.

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.

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.

tomatoey wrote: »

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.

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.

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.

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.