I have a new treadmill. My goal is to lose at least 15 to 20 lbs through cardio.. Can I do through briskwalk?

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    Nov 10, 2008 3:02 AM GMT
    I have a new treadmill. My goal is to lose at least 15 to 20 lbs through cardio...I cannot run due to my left knee, but can do brisk walk. Will it be ok if I do briskwalk on treadmill for 30 min? What speed and incline should I start with? I understand I need to push my heart rate to 130... any other advice or suggestion before I start? Thanks!
  • JohnG16775

    Posts: 235

    Nov 10, 2008 3:18 AM GMT
    I know I know, I started using a treadmill in Feb after I was told by my doctor I needed to loose weight, so here is how it is going to go. Start with the max you can do for a couple of days maybe every other day for starting. I was only able to do about 1 mile for quite a while with zero incline. Then by a process of increasing every week today I just finished a 4.6 mile run not walk at 5.0 inclinr. My heart rate varies but usually I keep it over 130 with a max of 190. I love the effects and I do this as much as possible because I did 4.6 on sat as well. You will find that the weight loss is gradual which is ideal. I started about 269 and now down to about 219 to 215 depending. I couldnt run for a long time then all of a sudden I just was able to start running. Its very freeing. I have a rebuilt left knee and was suprised I was able to do this. Next when I reach 5 miles I will be attacking the other equipment at the gym. Good Luck you are at a good site to get information.


    Best of Luch

    Bart
  • MSUBioNerd

    Posts: 1813

    Nov 10, 2008 11:43 AM GMT
    One pound of fat = 3500 calories.
    One mile of walking or running, ~100 calories.

    It's possible, but it will take quite some time. If your weight is currently stable, if you don't change your eating habits at all and just begin walking, doing 5 miles a day would let you drop 15 to 20 pounds in 3-4 months, assuming your body doesn't acclimate to the stress of walking and become more efficient at it. If you walk at 4 mph, half an hour will get you 2 miles a day, so it will instead take you 7.5-10 months.

    Any form of cardio exercise will help you lose fat, but it's something you need to be in for the long haul, rather than thinking it'll happen over just a few weeks.
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    Nov 10, 2008 3:20 PM GMT
    When I went on my weight loss program in April 2007, I started walking briskly on the treadmill until I graduated to running. What I did was start slowly with the walking then increased the intensity every week. Not just the speed, but also the incline. I also watched what I ate. Within a 2 months I had lost 20 lbs.
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    Nov 10, 2008 4:12 PM GMT
    You absolutely can lose weight by walking, however, as MSUBioNerd mentioned, you need to be eating healthy as well.

    Since you won't be increasing your speed much you can increase your incline as you progress. Start off with a shallow incline and work your way up. Walking with a steep incline can burn just as many calories as running on a flat incline.
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    Nov 10, 2008 10:28 PM GMT
    MSUBioNerdIt's possible, but it will take quite some time. If your weight is currently stable, if you don't change your eating habits at all and just begin walking, doing 5 miles a day would let you drop 15 to 20 pounds in 3-4 months, assuming your body doesn't acclimate to the stress of walking and become more efficient at it. If you walk at 4 mph, half an hour will get you 2 miles a day, so it will instead take you 7.5-10 months
    .

    Any form of cardio exercise will help you lose fat, but it's something you need to be in for the long haul, rather than thinking it'll happen over just a few weeks.[/quote]

    Thank you! MSUBioNerd

    I hope to see result in 4 to 6 months... I am trying to be realistic. Are you saying that I should walk up to 5 miles on treadmill, no matter how fast? or just try to walk briskly for 30 min? or set it at 6 mph? What is the easiest way to set up?

    As for my eating habits, I cut down sugar intakes up to 32 grams per day as suggested. I already quit drinking soft drinks in 2005. I also cut down on going out to eat to once a week... I also cut down on salt intakes due to mild blood pressure. (I never liked salty food, anyway) I am currently 155 and want to go down to 135, but my friend said I will be too skinny. I did some research and find that ideal weight for my age and height is 145. So, that means I just need to lose at least 10 lbs, not 20 lbs? Please advise.


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    Nov 10, 2008 10:51 PM GMT
    I walk on the treadmill, but I do it this way- I'll do a 5 min warmup, slow pace, and then I alternate- medium pace for a 2-3 mins, then a fast pace for 1min at the highest incline. Increasing the time of the fast pace as I go. Something like this:

    5 mins slow
    3 mins med
    1 min fast (high incline)
    3 mins med
    1min fast (high incline)
    3 mins slow
    2 min fast (high incline)
    and so on and so on for 30-45 mins....

    I can't run either- hurts the knees and back too much. I do this monitoring my heartrate. And it usually gets me sweating, which is always good. Though like the other posters said- diet is important, more than anything. High protein, med carbs, low fat, and you're set.
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    Nov 13, 2008 8:47 PM GMT
    Cardio is not going to burn your fat away. What you need to do is change your diet.
  • GoodPup

    Posts: 752

    Jan 10, 2009 8:51 AM GMT
    Find your resting heart rate... nest when you just wake up or something.
    Then you gotta figure out your target heart rate for aerobic activity.

    Then use Karvonan's formula to determine where it should be. If I remember right...

    Take 220, minus your age, minus your resting heart rate.
    Then multiply that number by .65 and .80
    Then add your resting heart rate back to those 2 numbers you get.

    You at least want your heart rate to come up to the bottom number for 15-20 minutes minimum. Don't let it go higher than the top number.

    If your heart rate comes to that number while walking... then yup, you can lose the weight and just be able to maintain it for at least 15 minutes and the longer the better. Go for 30-45 minutes if you can. :-)

    But of course.... just a suggestion based on what I have learned. Hope that helps!