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Getting the Most Out of Your Workouts
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. On the other hand, if you’re an experienced runner, stick with your
program — use your treadmill the way you want.
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 and, for most people, the extra effort isn’t worth it.
[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] Heavy users should always walk until they’ve shed some extra pounds and are closer to their desired body weight. Extra
weight means extra stress on joints and muscles, which in turn means residual muscle soreness.
[4] 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 (heart rate and breathing response) from walking as you can from running.
Don’t fool yourself with preconceived notions about walking — you can sweat just as much by walking as by running.
Take it easy! Walk. Lose weight in comfort. Avoid being sore and discouraged. After you’ve reached your target weight,
reevaluate. If you like walking and want to stick with it, terrific. On the other hand, if some running is appealing, try it out
and see what it’s like. Just remember that walking will get you fit and keep you fit.
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
• Stay in the middle portion of the treadbelt.
• 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
• Drink a large glass of water (you’ll recover faster).
• Do some light stretching exercises.
• Record that you completed the workout on your calendar.
KEEPING TRACK OF PROGRESS
• Keep a calendar that shows scheduled and actual workouts.
• Record every workout you complete.
• 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 from those missing workouts).
CALORIE COMPUTATIONS
• Calories and calories/hour are calculated using the formulas developed by the ACSM. There are two different equations. One
is for walking and one for running. The ACSM uses the walking equation for speeds less than or equal 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
).
Should you walk or run?
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