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How can I maximize my treadmill workout? Any personal trainers want to throw me a bone? |
I am trying to burn excess body fat and have been walking/running on a treadmill about 5 times a week for 30 minutes a night. My current workout is as follows: warm up walk 5 min at 3. Then fast walk 10 min at 3.5-4. Then I jog for 5 min at 4.5. Then run for about 3 minutes on 5(this kills me) Then fast walk 5 minutes at 3.5 to 4. Finally cool down for 2-3 minutes at 3. Do you see flaws in this workout? I am 5' 8" 245 and 32. I sit at a desk from 9-5 M-FRI. When home I am very active with kids outside(sports). I want to lose body fat and get down to 200. Don't go into diet cause I know what I need to do there. I just need workout advise. I also have a exercise bike available to me too. I have kids and work daytime so my workout time is limited between 7-9 in the evenings. Any imput is appreciated! Help me reach my goal of 200 lbs! That's a good workout, but if you're trying to lose fat with the treadmill, i would add an extra 5 or 10 minutes for max results. Maybe 5 minutes of walking, or split it up between a jog and a walk. One thing you might want to try as well, if the run for 3 on 5 kills you, consider adding a minute or two to walk in-between the jog and run. That might help you build up your stamina so you're not so winded. Also, if you really want a workout, consider kicking up the incline to 1.0. It doesn't sound like much, but it makes a big difference. A treadmill is at a natural decline, so putting it at 1 or even .5 will make a difference. If you want to save your knees, you might want to do the bike 2 days a week as well. Good luck, you will get to 200. I lost 50 pounds on a treadmill and with weights (which, by the way, you will want to add eventually to maximize your fat burning potential)! First of all, you need to incline you teadmill and that way you'll burn more caloreis ands ultimately lose more weight. Also all you really need is three stages warm up , steady and cool down Your warm ups should last 3 minutes, you steady should last you 22 minutes at about 4.5 and an incline of about 4.5, and your cool down should last 5 minutes. Try that for a week and then every week go up on your incline and speed .1! Good Luck ! Also maybe you should look at your diet and evaluate what you can do there, keep a journal that way it is easier to do. Cut out fried food, sweets, junk food, and white grains for two weeks. In addition to that you mnay want to look up the FATSMASH DIET (A.K.A.THE CELEBRITY FIT CLUB DIET ) it will help you a great deal. okay this what i got from prevention mag and i started to boost my treadmill workout WARM-UP 2 MINUTES 3 MINUTES - MODERATE WALK ON INCLINE 2 *5 MINUTES- BRISK WALK AND EVERY MINUTE INCREASE INCLINE BY 1 AND SPEED BY O.O1 (FROM 3.3 T 3.4) 2 MINUTES INCLINE 2 AND MODERATE WALK 1 MINUTE INCLINE 5 AND BRISK WALK 4 MINUTES BRISK WALK AND INCREASE INCLINE ANS SPEED EVERY MINUTE 2 MINUTES INCLINE 2 AND MODERATE WALK REPEAT THE MINUTES FROM THE * 2 THEN COOL DOWN 5 MINUTES I GOT THIS FROM THE JAN 07 ISSUE OF PREVENTION MAG PAGE 100 HOPE THIS HELPS... I HAVE BEEN ENJOYING THIS WORK OUT AND ALTERNATE DAYS ONE DAY TREADMILL THE NEXT DAY I TAKE A CLASS OR DO THE ELLIPTICALL OR ARCH TRAINER |
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