I have been a member since 28 May and have worked up to 3 miles at between 2.9 and 3 mph for 65 minutes daily. While my goal is to improve fitness, I also need to lose about 60 pounds. Is it better to maintain current pace or continue increasing speed and distance? Trying to maintain HR at 132. I am 56. Thanks.
You are working in your Zone 2 range which is good. Your time may be excessive if you are trying to build muscle. Are you doing any strength training? To ramp up endurance, recovery, and caloric output you may try intervals. Cycle between minutes on lower HRate (say 120 for 2 min) and higher HR (say 140 for 2 min). you could do this a couple times a week and continue adjusting as your recovery ability improves.
PS. Stay on your nutrition as well!
7 years ago
One thing that will help you pertaining to cardio.... try interval training (on the treadmill if need be) if you're trying to lose weight. It will really push you and get your heart going. Also, I see that you're doing quite a bit of cardio... if you can't make extra time to do weight lifting, I would suggest splitting up your hour. Try 30 minutes of cardio and 20 minutes of lifting. Lifting is more important than you may think. Get a trainer or someone else in the club to show you how to use the machines if you are unsure how. Don't be afraid to ask, we have a wonder club culture and people genuinely don't mind helping out!
7 years ago
I don't follow either. I work out 6 days a week, and I do cardio every day. On my "cardio" days I do the treadmill for 1/2 hr but on 11% incline, 3.2 mph. Then I do 1/2 hr on the stationary bike using the constant HR workplan. On my "weight training" days, I do 1/2 hr cardio on the treadmill at 11% incline 3.2 mph and then 1/2 hr weight training working my arms, legs and abs. When I work out, especially on cardio I make sure that my heart rate is always at 65% of my rhr so that I am constantly burning fat.
Just my plan and schedule. The incline really helps to accommodate the increased heart rate without the impact. I have been pretty successful with this plan losing about 3 lbs each week for the past month.
7 years ago
This is a good question! I'm not a trainer, so I don't really know the answer. But, what works for me is, I cycle through treadmill workouts. One day, I go for distance, trying to see how far I can get in 30 minutes at 4.0 speed, and I'll adjust the incline every two minutes until I reach maximum incline, then, I adjust the incline down every two minutes, back to incline 2. The next day, I'll go for speed, and try to run 1.5 miles in under 12.5 minutes (US Navy fitness requirement for a 20 year old man.) I'm 41, and I run the mile-and-a-half in 11 minutes, 36 seconds on the treadmill, so I'm doing pretty good. I run a little faster on a track, and about the same on the elliptical machine - but this is about the treadmill. After I finish the 1.5 mile run on the treadmill, I slow down to a fast pace walk at 4.0, and adjust the incline to 6.5, then every two minutes, I reduce the incline by one point (down to 5.5) until I finish the half hour on the treadmill. I get a good cardio work out that way, but I might be over doing it. It feels good to me, so I don't really see the need to change. But, I can't wait to hear what some experts might have to say about it. I'm not really trying to be a world-class athlete, or the fastest runner. I'm just trying to be healthy, and I am healthy. Mission accomplished!
5 years ago
I am not doing any strength training currently because I do not have time to do so when I work out before work. However, I also do not currently know how to use any of the machines other than the treadmill although I have viewed some of the videos. I think I'm going to have to be there sometime when the trainer is there and ask them to show me how to use the equipment. The last 5 minutes of my program is the cool down phase. I start my workout a little after 4 AM and must be finished by 5:20 AM in order to have time to get ready to leave for work by 6 AM. So, the only day I'm there when the trainer is there is Friday. Thanks for the tips -- I'll start cycling between lower and higher HR.
Ryan, thanks for the tips. I'm trying to do "good" without doing harm and lose weight along the way.
Is a HR between 140 & 150 at intervels on the treadmill too high of a HR?
7 years ago
Thanks Debbie. I'll check it out.
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