I have been walking 15 minutes twice a day, and i have started eating healthy, I have lost 7 lbs. in 10 days I weigh 177 lbs and I'm 5' ft 3 and really out of shape.
2006-08-15 07:39:13 · 9 answers · asked by Crystal 4 in Health ➔ Diet & Fitness
First of all I want to acknowledge you effort of staying healthy, good desicion! So exercise provides a wide range of benefits like wt. loss, muscle toning, endurance building, improved circulation, lowered riskof heart. Exercises of any type of activity uses oxygen to produce energy. The cardiovascular system is stimulated, and fat is burned. Most people can do exercise of some kind, adjusting the intensity as necessary and as tolerated ofcourse.
These general guidelines may help you:
1. Choose an activity that you enjoy, convenient and you are capable of, in your case treadmill.
2. Start exercising 15 to 20 min. at a time for the first wk or two then gradually inc. the intensity and length of the exercise over several wks. to mos.
3. Include 5 to 10 min warm-up and cool down periods with each exercise session doing stretching of major muscle, deep breathing.
4. Exercise at least three times a wk and be consistent
5. Exercise at 50%-70% of your target heart rate for mod. exercise and 70 to 90 percent for high intensity exercise.
6.To get most out of the exercise, calculate your target heart rate. First subtract your age to 220. this is your maximum heart rate and multiply this to corresponding percentage to how intense your exercise will be. In your case treadmill would be a moderate intensity exercise.
By taking your pulse several times during exercise you can adjust your pace to stay close to your target heart rate.
ENJOY! STAY HEALTHY:8)
2006-08-15 08:07:49 · answer #1 · answered by Punky 2 · 1⤊ 0⤋
You will find that in the beginning of your diet because you are changing your diet and exercise routine, you will lose weight easily. But most of the weight may be water weight. Also, you'll reach a plateau where you won't lose more than 2-3 lbs a week (which is really the healthy way to lose weight). You should be doing 30 minutes on a treadmill (up the speed as much as you can depending on your age and fitness level). Start doing light weight training to build up your muscle (in which you'll see slight weight gain). Good luck with your new diet and exercise routine!
2006-08-15 07:49:16 · answer #2 · answered by Lindsey 2 · 0⤊ 0⤋
Continue 15 minutes twice a day for about 2-3 weeks after that go up to 30 minutes keep going until you reach 1 hour.
2006-08-15 08:31:31 · answer #3 · answered by Anonymous · 2⤊ 0⤋
I would do 30 minutes at a mellow pace and gradually increase the time - the key is to have the heart rate elevated for at least 20 minutes
2006-08-15 07:44:34 · answer #4 · answered by bregweidd 6 · 0⤊ 0⤋
the progression in % is sweet. i visit ask what else you do in that workout routine - assuming that you employ a treadmill in the health middle and do different cardiovascular workouts - popular you may want to target to get the workouts to operate as a lot as 1/2-hour in a consultation (so 5 minutes on a treadmill, 5 minutes cycling, 5 minutes rowing and so on)
2016-11-25 19:30:36 · answer #5 · answered by abrar 4 · 0⤊ 0⤋
start from 2000 steps which is 40 minutes and try to walk faster each time up to level 4 and make it even sometimes inclime
2006-08-15 07:56:24 · answer #6 · answered by **B** 4 · 0⤊ 0⤋
It sounds like you are doing good. Just move up in small increments. You don't want to over exhaust yourself.
2006-08-15 07:45:03 · answer #7 · answered by strawbrrybabe 3 · 0⤊ 0⤋
You should try to job instead of walk and I'd say for about a hour and a half.
2006-08-15 07:44:45 · answer #8 · answered by AnF model Ryan 2 · 0⤊ 2⤋
keep it up
2006-08-15 07:44:19 · answer #9 · answered by vicky l 6 · 0⤊ 0⤋