8
U
U
U
U
S
S
S
S
II
II
N
N
N
N
G
G
G
G
Y
Y
Y
Y
O
O
O
O
U
U
U
U
R
R
R
R
T
T
T
T
R
R
R
R
E
E
E
E
A
A
A
A
D
D
D
D
M
M
M
M
II
II
L
L
L
L
L
L
L
L
A BEGINNER’S GUIDE
Getting Started
If you are over 45, or have had health problems, and this is your first step towards fitness, check with your physician
first.
Before you even get on your treadmill, stand along side it, and get used to the controls- raise and lower the speed and
incline, and get a good feel for the controls. Then get on, straddling the belt with both hands on the handrails. Turn the
machine on and set the speed at 1 or 2 MPH. Stand tall, look forward, and "paw" with just one foot several times. Then
step onto the belt, and begin walking. After you feel comfortable, slowly increase the speed to 2 or 3 MPH. Stay at that
speed for 10 minutes. Slowly bring the machine to a stop and step off.
Going Forward
Walk a mile at a steady pace, and record your time. It will probably take between 15 and 25 minutes. At 3 MPH, a mile
will take about 20 minutes. After you can do this a few times fairly easily, you can gradually increase your speed and
grade so you are getting a good workout that lasts 30 minutes. To begin a walking program, keep in mind that you are
in no big hurry. This is for lifetime health, not overnight magic.
How Often?
•
The goal- three to five times a week, for 15 to 60 minutes.
•
Schedule workouts in advance; workout even when you don’t
want
to.
•
Control intensity of workout by speed and/or by incline.
• Start off with no elevation at first. As you want to increase workout intensity, begin to elevate the machine; it
is very effective.
Suggested Workouts
The Quickie-
•
15 to 20 minute workout to get the most bang for the time.
• Warm up for 2 minutes at 3 MPH.
• Increase speed to 3.3 MPH then to 3.6 MPH (2 minutes each).
• Add 0.2 MPH of speed every 2 minutes until you reach a speed where you’re breathing hard, but not panting.
Maintain this speed for as much time as you have, slowing by 0.2 MPH increments if you get out of breath.
Leave 4 minutes at the end to slow down to 3 MPH for a cool down.
• If you have a hard time reaching the breathe-hard intensity through speed increases, increase the machine’s
incline slightly. A small increase in incline will raise the intensity of your workout.
The Calorie Burner-
•
This more intense workout helps you burn more calories.
• Warm up for 5 minutes at 2.5 or 3 MPH.
• Increase 0.2 MPH every 2 minutes until you find a challenging pace that you can maintain for 45 minutes.
• To boost your workout, walk for the duration of an hour long TV show.
• Increase the speed 0.2 MPH during every commercial break.
• Go back to your regular speed until the next break.
• This helps you increase the calorie burn during the ad and while your heart rate is elevated afterward.
• Leave 4 minutes at the end to walk at 3 MPH for cooling down.
