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Old 10-23-2007, 10:51 AM
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Treadmill Question

I haven't posted inhere very much, but I am on a major exercise kick lately.
I have a treadmill question. Is it better to do a 20 "hard" workout on the treadmill or to do a steady walk/run for 40 minutes. I want to tone and drop a few pounds. but, I don't want to bulk up my legs. I am also weight lifting using the Total Gym 3-4 days a week. I am using the treadmill on the other days. Thanks! It has only been about 2 weeks but I swear I can see better muscle tone, but I have not lost weight or inches.
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Old 10-23-2007, 11:18 AM
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Yes, those workout will kick your body into a different mode. You will burn more calories. You should do a "hard" workout 1-2 times per week for best results.
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Old 10-23-2007, 03:53 PM
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Have you ever heard of Body for Life? His cardio workout is great, and I love it. I am never bored, but yet you are always pushing yourself.

Here is a link...Body-for-LIFE Cardio Sample Workout
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Old 10-23-2007, 04:04 PM
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i think the best is if you mix the two together. then your body won't get bored.

i can not emphasize the importance of weights too. you won't bulk up, only tone up and lose inches!!
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Old 10-23-2007, 04:10 PM
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Gosh, there are soo many different schools of thought on that one. One of the methods gaining popularity is the Tabata method, which is interval training. Push yourself to maximum threshold for short bursts of time, drop to your moderate/resting pace for short bursts of time. Repeat.

The idea being that you can expend greater amounts of energy effort following each resting state.

LOTS of folks insist that 40 minutes of moderate intensity aerobic exercise is the best way to go, if you believe that your body doesn't start to effectively burn calories for at least twenty minutes into the work out.

I do twenty- thirty minutes of intense cardio in the morning, and twenty- thirty minutes of strength training in the afternoons (five days a week). I've gained ten pounds in the last three months (which was the goal).

I think it's all relative and...in the end....what ultimately counts is striking consistency. You simply have to decide what you are capable of sticking with. I think I would lose interest in 4.5 to 5.0 mph (the ideal fat burning target pace) for forty minutes at a stretch. I'm not even sure I can be away from my keyboard that long.

Last edited by ohdear; 10-23-2007 at 04:11 PM.
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Old 10-23-2007, 04:24 PM
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Quote:
Originally Posted by Lov2Shop View Post
but I have not lost weight or inches.
If you think you need to lose weight or inches, I'll go up to EL and personally throttle you...see you in about 45 mins!

I would suggest alternating a "hard" workout one day with a lighter workout the next...that's what I do (and it helps give your muscles a break when they need it)...though of course, I actually have/had a fair amount of weight to lose
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Old 10-23-2007, 04:35 PM
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I hate to workout. That is why I love the treadmill, I can watch my favorite TV show and I forget I am working out. I have been going for 40 minutes, ranging from 4-5.5 mph. My heart rate stays right around 160. On other days I am using weights, that is what the total gym is, it uses your own body weight and resistance.
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Old 10-24-2007, 09:01 AM
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If you want to lose weight nutrition also plays a part how many calories are you taking in each day? Too many and you wont see lost especially if your taking in what you need for maintaining your weight.
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Old 10-24-2007, 09:53 AM
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If you're a size 24, why do you want to lose weight? (I am not trying to be accusatory. I am just concerned because that's really small for any height, and being underweight has a lot of serious consequences.)

As for the workouts, I would switch it up. There isn't any value in committing to one particular cardio workout and sticking to it. You'll get the most benefits by changing it up.
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Old 10-24-2007, 10:12 AM
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I have a slightly different opinion. If you want to lose fat instead of lean tissue, I think it is best to work out at lower intensity for a longer duration. Also the incline. I also believe you will lose more fat tissue if you work out early in the morning before you have eaten because your body then has to rely on stored glycogen to burn first because that is all it has available. I used to work out every night, an hour or 2 after dinner and switched to early mornings and saw a huge difference in just a few weeks.

I mix it up daily and I think this helps too.

I don't think it sounds like you need to lose fat though.
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Old 10-24-2007, 11:27 AM
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I should probably clarify what I mean by consistency...Consistency in that you're willing to workout on a routine basis, without getting bored or losing interest. I couldn't even squeeze a forty five minute 4.5 mph walk on my treadmill, even at the steepest incline, into my fitness routine. I'd just dread doing it, out of boredom. It's not my thing.

My point overall was finding something you really enjoy doing...I think people generally find themselves disappointed and quickly disenchanted with exercise when they workout for the simple sake of getting into shape (as great as the benefits are). Finding a cardio exercise that you can get excited about doing is almost more important than what you do and how often...just because you'll do it! I love running, weight training, I like plyometrics a lot. Hate yoga. I just do what I know I will enjoy and don't really worry about whether I might plateau.

As for plateaus, granted...changing your routine is one way to break the plateau, but you could also change your caloric intake. Or simply take a week of active rest, all together. Increase your lifting weight by %5.

At three weeks into exercising, though, a plateau shouldn't be a problem. You might just be seeing swelling or water retention, in the early stages. Or maybe you're eating more than you realize, just due to increased appetite. Any time I start a fitness routine, or increase my fitness levels, I gain weight initially because I'm hungry every few hours.

I'd just suggest drinking lots of water...Flushing out your system. You'll see new muscle tone soon.

Overall, while still debated, it does seem that morning exercise is pretty beneficial. On an empty stomach, that is. With less insulin production and glucose, your body is better able to mobilize fat. After a long resting period, you're bound to put more energy into a workout, and burn more calories than you would say...after sitting in class all day or working at a desk, feeling less inclined to push yourself during an afternoon workout. Also, people are just more conscientious of what they do and consume throughout the rest of the day, if they workout in the morning.
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Old 10-24-2007, 01:38 PM
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Quote:
Originally Posted by ohdear View Post
I should probably clarify what I mean by consistency...Consistency in that you're willing to workout on a routine basis, without getting bored or losing interest. I couldn't even squeeze a forty five minute 4.5 mph walk on my treadmill, even at the steepest incline, into my fitness routine. I'd just dread doing it, out of boredom. It's not my thing.
I think boredom is something we all have to deal with when we come to that bridge.

I applaud anyone who says they are on the treadmill while watching TV and I don't care what intensity they choose.

I do treadmill routines often, not because I absolutely love it ALL the time, but because that is what fits into my life at the moment. With babies at home, a husband that travels 5 days a week (sometimes more) and works 12-14 hours a day when he isn't traveling, my choices are limited. I take what I can get and make the most of it.

I kudo people who work fitness into their exercise no matter how they do it.

A TV and a treadmill are a match made in heaven. (even though I prefer music)
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Old 10-24-2007, 01:58 PM
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I absolutely agree with all of that. That's actually what I was trying to say, but you articulated the thought better than I could...Pick something you enjoy and just do it, regardless of intensity, duration, or frequency. If you love it, you'll work harder at it, longer, and more often. Worry not about plateaus. As long as you love it enough to do it regularly, you're good to go.

When I say, too, that I'd get bored doing 4.5 mph for forty five minutes, I mean...I would be staring at the time and I would get fatigued quickly. Kind of like sitting in class, waiting for the bell to ring. Not "I'm so bored because this is so easy..." It just *feels* like sooo much work. Shorter intense workouts pass much more quickly for me.

It's really so relative. I do know, too, what you mean about not being able to love something ALL the time. It just isn't possible. I think it is kind of essential to love it enough so that you miss doing it when you take a break for a day or two.

I have a son, he's seven, but between homework, lunch making, cleaning, laundry, and just general hanging out, I don't have hours to devote to the gym, so I understand about trying to make the most out of the time you get. Any time made to personal health and wellness, in the midst of family chores and responsibilities, is really something to be proud of.

Last edited by ohdear; 10-24-2007 at 02:08 PM.
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Old 10-24-2007, 04:42 PM
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absolutely
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Old 10-24-2007, 06:17 PM
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Babe, I'm sorry but you don't need to lose any weight. You are tiny and toned as it is. I am worried that you think you need to lose weight at your size. You probably haven't lost any because you're already at a very low weight for your body. If you're more toned, why does the number on the scale matter?
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Old 10-24-2007, 06:28 PM
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Rivkach - I eat a very good, low fat diet. Ihave high cholesterol so I don't really have a choice. I eat around 900-1500 calories a day.

ohdear - I like my workout routine, I do it 6 days a week and I don't get bored. I even come home from work at 10pm, after 12.5 hours of work and lift weights because I want to stay with it.

motech - I agree with you about the longer workout. I think it keeps my HR up for longer and that is better for fat buring. I put the incline at 3, I don't want it too high because it really hurts my shins.

jessani - I have gained a few pounds and I don't like how I was look in my jeans. I feel so much better when I am working out and at a lower weight. I know that I can't always go by what the scale says but it is a little obsession that I am trying to break. I know ultimately I need to go by how I look and feel in my clothes, but I still like to see the scale go down.

My problem is that as I lift weight I notice my arms getting bigger and that is not what I want, I want them to look thin and toned, not thick. I am not sure what to do to make this happen. Anyone have any ideas?

Wow! Sorry this is such a long post.
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Old 10-25-2007, 06:56 AM
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I really think your wanting to lose weight is a problem.
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Old 10-25-2007, 08:10 AM
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If you are toning you will not see a difference on the scale. Muscle weighs more than fat. So be happy if you gain a few. Toss the scale.
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Old 10-25-2007, 10:32 AM
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I've seen pictures of you Lov2shop and you look great and definitely do not need to lose weight IMO. I think it's great you work out consistently though. I really need to get back in the gym.
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Old 10-25-2007, 10:39 AM
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Quote:
Originally Posted by Lov2Shop View Post

My problem is that as I lift weight I notice my arms getting bigger and that is not what I want, I want them to look thin and toned, not thick. I am not sure what to do to make this happen. Anyone have any ideas?
I agree with everyone here that you DO NOT need to lose weight. As geebs said, you will weigh more on a scale if you are lifting weights. My best friend is 1" taller than me, a size 8 and NO ONE ever guesses she weighs 196 lbs.

Don't go by the scale...go by how you feel, how your clothes fit etc.

I am the same when I lift weights, very few women bulk up but I happen to be one of them. What you might try is using resistance bands or pilates instead of weights. Some say they create a longer sleeker muscle tone than weights. If you want to try it cheap, TJ Maxx has an inflatable ball with resistance bands for about $10. Tae Bo or similar is also a great way to tone up without bulk, IMO.
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Old 10-25-2007, 11:12 AM
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Also, Court, 900 calories a day is not enough...you should be eating 1500 minimum if you are active. Even to lose weight.
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Old 10-25-2007, 11:18 AM
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^agreed! That usually sends your body into starvation mode. I think this means that your body will start trying to store more fat and using lean tissue to fuel daily functioning.

someone correct me if I am wrong.
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Old 10-25-2007, 11:23 AM
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The best thing for me is to weigh myself daily at the same time (for example, right after you wake up cause you fluxuate through the day) and then adjust accordingly. For example, if I go up, I don't eat dessert / junk food the next day. If I go down, I eat extra.

I have also found walking to be great exercise. You won't bulk up, won't stress your joints, but can stay toned. It also helps to burn the calories.
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Old 10-25-2007, 12:55 PM
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Did you not watch the last episode of Grey's Anatomy?


Quote:
Originally Posted by motech View Post
^agreed! That usually sends your body into starvation mode. I think this means that your body will start trying to store more fat and using lean tissue to fuel daily functioning.

someone correct me if I am wrong.
You are def. not wrong.
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Old 10-25-2007, 07:13 PM
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Quote:
Originally Posted by lizm75 View Post
I really think your wanting to lose weight is a problem.
I have had body image problems my entire life. I am trying to get past them, but it is much easier said then done. I do not starve myself and I am not like the pt. on Grays Anatomy.
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