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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 yet on ,/our treadmill, stand along side it, and yet used to the controls- raise and lower the speed and incline, and yet 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 briny the machine to a stop and step off.
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Walk a mile at a steady pace, and record your time. It will probably take between 1B 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 ,/our 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.
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e The goal- three to five times a week, for 15 to 60 minutes.
e Schedule workouts in advance; workout even when you don't want to.
e Control intensity of workout by speed and/or by incline.
o Start off with no elevation at first. As you want to increase workout intensity, begin to elevate the machine; it is very effective.
F},_iigest( _ Wo_'kouts
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® 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).
o Add 0.2 MPH of speed every 2 minutes until you reach a speed where you're breathing hard, but not pant[ng. Maintain this speed
for as much time as you have, slowing by 0.2 MPH increments if you yet out of breath. Leave 4 minutes at the end to slow down
to 3 MPH for a cool down.
o 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.
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o This more intense workout helps you burn more calories.
o Warm up for 5 minutes at 2.5 or 3 MPH.
o Increase 0.2 MPH ever,/2 minutes until you find a challenging pace that you can maintain for 45 minutes.
o To boost your workout, walk for the duration of an hour long TV show.
o Increase the speed 02 MPH during every eommerdal break.
o Go back to ,/our regular speed until the next break.
o This helps you increase the calorie burn during the ad and while ,/our heart rate is elevated afterward.
Leave4 minutes at the end to walk at 3 MPH for cooling down.
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