Turning a new leaf -- First day on the treadmill — One Week Update!

I have both a treadmill and an elliptical cross trainer.

I prefer the elliptical as it is less stressful on the joints and I burn more calories, but use the treadmill at least once a week.

After my wife’s transplant last year she was doing cardio on the hospital treadmill. She continues using our one at home, and I have just updated it for her.

I like I use a variable workout (2 minutes warmup, 2
Minutes alternating between jogging and walking every 30’seconds, a recovery out to the 30 Minute mark and then a 3 minute “run” before recovery to the 40 minute mark) I advise her that it is better to maintain a steady pace and go for slightly longer times than to speed up.

We both play music through our cell phones while exercising. I used to watch TV or concert videos but find I put more effort into
it if I sing along with the music. (If I can sing the song comfortably I’m not working hard enough). Although I do have a reasonable singing voice.

My wife’s workout is different to mine. She does 30 minutes 5 days a week on a 0 incline at 4 km/h (just under 3 mph). She is now at the point she is still breathing easily but her muscles are tired.

While fitness trainers will tell you to work out with a heart rate in the mid 130’s, most experts agree for weight loss the heart rate should be under 120. I use an Apple Watch rather than the machines built in HR monitor, but you can get one of those chest band HR monitors very cheap now.

To help keep a food diary. You will be surprised just what you eat in a day. And like eggs were for a few decades, fat is not all bad in your diet. Sugar is worse. Try reducing and then cutting out sugar in coffee, on cereal etc. after a while sweet foods will be something you don’t like.

Good luck with the program, and remember if you find yourself flagging a few days just “get back on the horse”.
 
Make it a lifestyle and fun. Six weeks is a start, somewhere around three months you get to the beginnings of a lifestyle. Just keep at it. If you backslide, start over. I'm posting in the wee hours of the morning, because I'm getting ready for my daily predawn 4.5 to 5 mile walk. I've been working at this for four years now. Take each day as it comes and aim for the long term. Do a bit more as you feel you can, it gets easier the more you do. I know if I had not gotten with the program at 58 I probably would not now be here at 62. I definitely would not be enjoying the quality of life I now have at 62.
 
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We started what's called, "Intermittant fasting." That is no eating between 7:30PM and 11:30AM. It's supposed to help your body burn fat and rebuild muscle. Is it really helping? Dunno but it does eliminate the evening snacking.

I've heard of that. A customer of mine does it and seems to be happy with it.
 
One week update:

1) 15 minutes per day on treadmill for one week straight. Worked up to 2.4 miles per hour.

2) Swapped in zero sweetener zero calorie natural fruit flavor seltzer for diet soft drinks.

Hope to provide favorable one month update
 
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A good start. Four or so years ago I started by walking 1/4 mile to the grocery store when I needed food. If I wanted food I had to walk. Toting the groceries the 1/4 mile back home made me selective with my purchases. Make your workout fun and something to look forward to, not a chore you dread.
 
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