Treadmill 101 needed!

[mommamia23]

When I am on a treadmill, am I doing my body better by having a lower incline at a higher speed or should I have my incline higher with a lower speed?

I have just started going to the gym about a month ago (I lost 30 pounds last year, and want to incorporate work outs to keep the weight off).

I have been starting off at a 4.5 incline and then gradually go all the way up to about 9.5 for about 5-10 minutes and then gradually working down for a total of 45 minutes of 3-3.5 speed. My dad says Im tearing my knees up and I have actually gained a couple pounds and my DH says im gaining muscle. I really just want to burn calories.

I did one day try to run at about speed of 5, but felt to uncordinated, and to be honest after 3 kids bladder is not the same felt like I was going to pee my pants!

 

[Smalling]

I'm no expert, but I found higher incline = higher calories.

I dig variety, so I mix up what workout I do on the treadmill and vary my starting speed/level, usually increasing in increments during the workout.

 

[rip]

An incline of ~2.5 will simulate a flat outdoors road.

As far as where you set it and what speeds, it is preference. I have never had any knee issues at any incline, but I suppose it is possible.

If you want to burn fat, get your self in a 70-85% MPHR for 40 minutes.

 

[proudian]

Proper Conditioning on Treadmills

A 1% Grade on a treadmill is the same as walking/running outdoors and compensates for wind resistance. Although a higher incline will increase the calorie consuption a simple increase in speed will do same. The problem with higher incline levels on treadmills is increased pressure on the spine, knees and shoulders (forcing you to lean forward). Try to alternate the speed more than the incline to burn off calories and stay healthy.

Victor Proudian