(Closed) Treadmill speeds

posted 10 years ago in Fitness
  • poll: What speed do you run on the treadmill?
    4 mph or less : (5 votes)
    15 %
    4-5 : (7 votes)
    21 %
    5-6 : (9 votes)
    26 %
    6-7 : (11 votes)
    32 %
    7+ : (2 votes)
    6 %
  • Post # 3
    Member
    2004 posts
    Buzzing bee
    • Wedding: November 2008

    I think what matters is your heartbeat. Those diagrams on treadmills usually show which is the "aerobic zone" and which is the "fat-burning zone." If you want to see progress, you have to continually challenge yourself (but not overdo it). So 4.5 at an incline versus 6.5 outside on the flat may be six of one and half dozen of the other.

    Post # 4
    Member
    2695 posts
    Sugar bee
    • Wedding: February 2008

    also I have heard that the treadmill speeds are often inflated…..even if they are not, running outside you always have some minor inclines and declines, so if you run at 6.0 on a treadmill with 0 incline you won’t have any of that to deal with….

    I also feel like I run slower outside, but can go for much longer than I can on the treadmill, where I usually max out at 20-30 minutes….

    Post # 6
    Member
    756 posts
    Busy bee
    • Wedding: June 2011

    I do the same when using a treadmill — I run at 6.5 or 7 on a small incline, and then when I need a break, I walk at 4.5ish and increase the incline.  If I’m just going to walk, I’ll do it for a longer period of time so that it adds up to the same number of calories burned as would running for a shorter amount of time.  Also, walking on an incline works different muscles and is very good for your legs. 🙂

    Post # 7
    Member
    5822 posts
    Bee Keeper

    To calculate your Target Heart Rate (where you want to be working out at!):

    Non-athletic: MAX = 226 – (AGE)

    Athletic: MAX = 211 – (AGE/2)

    For training your heart and lungs (like for a marathon) you want 85% of MAX.

    For weight loss / targeting fat you want 65% of MAX.

    Figure out how to use your heart rate monitor when you’re just sitting on the couch relaxing.  Then you can figure out how it works and what your resting heart rate is (the lower it is the healthier your heart).  As you work out more you’ll see your resting heart rate go down.

    Post # 10
    Member
    216 posts
    Helper bee
    • Wedding: May 2009

    I think the trick with treadmills is to use them as a work out tool just like you would a medicine ball, free weights or resistance bands….don’t just jog at one speed for a half hour and pat yourself on the back (well of course, be proud you can do that, but don’t expect to see big changes in your fitness, or to feel really challenged every time).  When I’m on the treadmill, I alternate between long segments of slightly inclined 6.2mph, shorter segments of very inclined 4.2 mph power walking, short bursts of 1.5 minutes of side gallops (great for working outer things, hips and, my least favourite term "saddlebags"), and low low low low low lunge walking on a slight incline at a lower speed.  I don’t get bored so my endurance is better, and I get a seriously good work out from it. 

    Post # 12
    Bee
    1048 posts
    Bumble bee
    • Wedding: September 2009 - City Hall

    i always feel like such a bad athlete when I run on the treadmill. I’m in pretty good shape but I never can run faster than about 5.5 without getting side aches. It seems like everyone around me’s always going 6-8 mph!!

    Post # 14
    Member
    5822 posts
    Bee Keeper

    @HumarockBride:  Athletic and Non-athletic refer to how in shape you’re in.  A good rule of thumb is:
    Athletic: works out at least 30 min at least 3 times per week
    Non-Athletic: occasionally works out or works out without breathing hard

    One common mistake people make is they set a goal of being on the treadmill for 30 minutes, but they don’t pay attention to how fast they are going or how hard they are working.  Getting in shape means you need to push your limit, get outside your comfort zone. Walking at 2mph 0% incline doesn’t burn nearly as many calories as 2mph 4% incline.  You’re going to be on that treadmill anyway, why not make it count?

    To lose weight, you have to change your metabolism. One way to do that is through diet.  Take the weight you want to be and multiply by 10.  That is how many calories you need to eat per day to sustain that weight.  If you eat less, your body may fear it is starving and slow your Resting Metabolic Rate (or RMR), which is how many calories you burn everyday without exercising. You want to keep that high, so eat enough!

    Example: My goal weight is 150lbs, so I need 1500 calories per day to sustain that weight.  If you consume more, you’ll weigh more.  You can eat 100-200 calories less, but on days you’re working out you need the energy, so eat all 1500 calories!!

    For exercise: a new study has shown that you need to work out for at least 60 minutes in order to lose weight.  The first 30 minutes of your workout conditions your heart and lungs to work better (which is good, it keeps you fit) but it won’t spur weight loss.  So devote 60 minutes per workout, and make sure that your heart rate is 65% to 85% of your max.  HumarockBride said you’re not very fit, so probably stay in the 65% range.

    For my workouts, I do interval training, which means that I jog, then sprint, then walk, then jog, then sprint, etc.  What this does is raise my heart rate throughout my workout, forcing my muscles and lungs to be more efficient with the oxygen.  (Stated simply it increases endurance and speed).  Going 5mph used to be like sprinting for me, I couldn’t do more than a couple minutes at a time.  Now I’m jogging at 5mph and sprinting at 9mph!

    To do interval training, start at a brisk walk to warm up for 2 minutes.  Go into a jog for 3 minutes.  Then sprint for one minute.  Walk briskly until your heart rate returns to 65%, then jog for two minutes.  Sprint again for one min.  Walk again.  Jog for three min.  Sprint. Walk. Jog 2 min. Sprint. Walk. Jog 3 min. and so on until you are done.  It’s exhausting, but since you determine your own speeds, you can make it as hard or as easy as you feel you can do that day.  Some days I can only sprint at 7mph.  That’s ok.  Just get through an hour.  It really pays off.  Since 1 Jan I have lost 2 sizes, 3% body fat, and 10 lbs.

    Try to remember your reason for working out…why are you on that treadmill?  It will keep you motivated!  One good reason: the more muscle you have, the more calories you burn in your sleep!  Your RMR will go up, so as you have more muscle, you’ll have to work out less to lose the same amount of weight.  Cool huh?

    FUN FACT: Mr. Universe has to eat every 2 hours to maintain his physique.  He even wakes up in the middle of the night to eat!  Don’t you wish you had to eat to keep from losing weight??

    Post # 16
    Member
    5822 posts
    Bee Keeper

    As long as you keep your heart rate up while you’re doing your pushups, situps, and lifting, it counts!!

    I started with just 30 minutes of cardio and 30 minutes of lifting.  I know that for me, if I start off working too hard or doing too much, I’m prolly going to quit.  So I started small and worked up.

    Good luck!!

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