Out of Shape - Need Advice

Hello Ladies,

I just joined the gym in my building and plan to start working out tomorrow. I am completely out of shape right now and haven't really exercised since 5 years ago before I got married !
Right now, the only kind of exercise I am gettting is a 10 minute walk to and from my bus in the city.

I would like to aim to do 30 minutes 4 times a week and was thinking it would be best to start on the treadmill. Any advice on the speed/incline I should set it to? Also, should I be mixing the treadmill with other machines in the 30 minutes?

Thanks in advance for your help!

Message edited 2/20/2009 11:32:19 AM.

Re: Out of Shape - Need Advice

Best advice I can give you is to keep your goals minimal and realistic in the beginning.

Do you have a heart rate monitor? I would definitely pick one up and aim to work at 65% - 85% of your maximal heart rate (max heart rate = 221 minus your age). It is all relative so it is hard to say exactly what speed or incline you should be doing.

If walking is what you are comfortable with try using an incline - that will get your heart rate up easy. Once you've made going to the gym regularly a habit and only then would I try switching things up with interval training and upping the intensity.

This link might be helpful for you: How to burn more on the mill

Good luck!!!

Re: Out of Shape - Need Advice

Thank you for your advice. The heart rate monitor is a good idea!

Re: Out of Shape - Need Advice

after tredmill try curcuit training or fee weights to build some muscle. Start slow and build your endorance.

Re: Out of Shape - Need Advice

I usually run at incline 1.5-2. it feels the most natural to me.


Couch to 5K program could be something you may want to try!

Re: Out of Shape - Need Advice

Posted by azoodie

Best advice I can give you is to keep your goals minimal and realistic in the beginning.

Do you have a heart rate monitor? I would definitely pick one up and aim to work at 65% - 85% of your maximal heart rate (max heart rate = 221 minus your age). It is all relative so it is hard to say exactly what speed or incline you should be doing.

If walking is what you are comfortable with try using an incline - that will get your heart rate up easy. Once you've made going to the gym regularly a habit and only then would I try switching things up with interval training and upping the intensity.

This link might be helpful for you: How to burn more on the mill

Good luck!!!