Hello all,

Im gonna need your help. I bought a treadmill this week and today started walking. I managed 1km in 14 mins before i had to stop. I hate exercise.

Does anyone have any tips about how to increase the amount i can do on the treadmill? Should i just aim for a little more everytime?

Any advice appreciated!

Set yourself up a schedule. Say start with 15 minutes, which you pulled 14 so I know you can do 15... At what speed does it take for your pulse to get from 110 to 120 bpm? That's what you should aim for in the beginning. Once you notice you can handle that pretty easily, then tack on 5 minutes and bump up that speed by .2-.5 miles per hour.

Also the best set up is to do about a 2 minute warm up and increase your speed in intervals by .2-.3 mph until you reach your max. Since you're starting with 15 minutes staying at each speed for about 1-2 minutes each should be good. Start your cool down at about 3-5 minutes before stopping by dropping your speed by the same .2-.3 mph until your 15 minutes is up.

Once you can get yourself walking up to 30 minutes pretty easily you might want to start jogging just a little (as long as your joints can take it). Pushing yourself even a little at a time is the only way to increase your endurance first - then speed second.

*Also* very important - doing a few stretches before your treadmill and a good set after will help keep you limber. It's especially helpful after as your muscles are warmed up and optimal for stretching... feels excellent! Good luck, and congrats on what you have already accomplished!!

Irene, thank you so much for the excellent advice. You have me thinking i can actually do this!!

The only thing i dont get is this At what speed does it take for your pulse to get from 110 to 120 bpm

How can i check this? Sorry if this is the most obvious answer in the world

I can't wait until I can start exercising. Right now just getting ready for work has me exhausted!

Irene, thank you so much for the excellent advice. You have me thinking i can actually do this!!

The only thing i dont get is this At what speed does it take for your pulse to get from 110 to 120 bpm

How can i check this? Sorry if this is the most obvious answer in the world

Every person is different depending on their personal fitness level so there is not really any pat answer. Invest in a chest strap heart rate monitor. They're the best invention ever for tracking your heart rate and calories. Wrist ones aren't as accurate, that's why I say get the chest strap one.

Irene, thank you so much for the excellent advice. You have me thinking i can actually do this!!

The only thing i dont get is this At what speed does it take for your pulse to get from 110 to 120 bpm

How can i check this? Sorry if this is the most obvious answer in the world

My treadmill has a pulse reader. If yours doesn't you can check your pulse by beats in your wrist. Do this for ten seconds and multiply that number by 6. So, I just checked my pulse and it beat 10 times in 10 seconds. So I multiply the 10 x 6 so my pulse is 60 bpm. Some go by 15 seconds, then you multiply by 4 - or some do 20 seconds then you multiply by 3. Going by 10 would probably be easiest if you are concentrating on trying to stay on a moving treadmill...

It's best by taking your index and middle finger put together and place it on your wrist on the under side. Search around until you feel the "pulse".

HTH

Couple of ideas.

1) Put a magazine over the display - that way you have something distracting to do AND you are not focusing on counting minutes

2) Walk while watching TV

3) Go outside! It's a lot easier to walk when you actually have a purpose. I walk to the mall, to get coffee, and I even do things on purpose to get me to walk more, such as buy my groceries in small amounts several times a week rather than all at once - that way, I'm walking to the grocery store and back almost every day. If you commute, start getting on/off the bus/train one or two stops before your destination or departure point. If you drive, park the car a few blocks away from your house and work.

4) Last but not least, sign up for a walk. There are tons of run/walk events out there, some start as low as 2.5 km. That's what I do to get myself to run regularly - sign up for a race.

Also, it gets easier and easier the more you do it and the more weight you lose. I've always hated running, and despised hills, but now I actually kinda look forward to running x-country (can't believe I just typed this...wow lol). It's not as exhausting when you weigh less.