Getting the Most out of Your Workouts
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Should you walk or run?
This depends on several things such as body weight, fitness goals, and what you like to do. Walking is the safest, most
compatible form of exercise for most people. If you’re just starting out, are new to exercise or participate in aerobic activities
less than three times per week, we recommend that you walk. If you are an experienced runner, stick with your program - use
your treadmill the way that best suits you.
Here are some considerations to keep in mind:
1) If you’re interested in weight control, walking can burn as many calories as a moderate running pace. To get a
very small increase in caloric expenditure, you have to run fast.
2) Your chance of losing weight successfully is far greater with walking. Walking increases your daily caloric
expenditure, raises your metabolism and is easier to stick with than running.
3) If you’re concerned about getting a “tough” workout and don’t think walking is adequate, try walking up a hill! You
can get just as much cardiovascular intensity (heartrate and breathing response) from walking as you can from
running.
Take it easy, walk, get in shape, lose weight in comfort. Avoid being sore and discouraged. After you’ve reached your target
goals, reevaluate. If you like walking and want to stick with it, terrific! On the other hand, if some running is appealing, try it and
see what it’s like. Just remember that walking will get you fit and keep you fit.
Optimizing Your Workouts
FREQUENCY OF EXERCISE
Walkers: Walk 3 - 6 times a week; 20-60 minutes per day
Runners: Run 3 - 5 times a week; 20 - 60 minutes per day
DURING YOUR WORKOUT
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Stay in the middle portion of the treadbelt.
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Monitor your breathing. Can you carry on a normal conversation or are you out of breath? If you use the heart rate method
of monitoring intensity, are you within the heart rate zone?
•
Change the speed and incline as needed to stay within the breathing and heart rate criteria.
AFTER YOUR WORKOUT
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Drink a large glass of water (you’ll recover faster)
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Do some light stretching exercises.
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Record your completed workout on your calendar.
KEEPING TRACK OF PROGRESS
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Keep a calendar that shows scheduled and actual workouts.
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Record every workout you complete.
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Compare planned with actual workouts completed. Aim for 90% completion. If you’re averaging less than 90%, reevaluate
your schedule and examine why you’re missing 10% of your workouts (and the extra benefits as well).
CALORIE COMPUTATIONS
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Calories and calories/hour are calculated using the formulas developed by the ACSM. There are two different equations,
one for walking and one for running. The ACSM used the walking equation for speeds less than or equial to 3.7 mph. The
running equations are used for speeds in excess of 3.8 mph.
•
The computations are based on a 150-pound person, which is a close enough estimate for most people. If you wish the
equations to be more precise, you may enter your weight into the treadmill (see Getting Started section).
