One Mom’s Journey from Fat to Skinny to Confident

WORKOUT IDEAS

Beginner Treadmill Workout (with a detour)

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Most of you know my workout history, right? I mention it on my Workout Progress page (which I’m not updating as much as I should). It’s a very summarized version of my personal workout history but if you look at a stream of old posts since starting this blog you’ll get a pretty good picture of my progression these last 3 years.

  1. If you look at my oldest archives (2005-2006) I never mention the "E" word as I wasn’t really exercising. However you can see it old comments that people were curious.
  2. Then October 10, 2006 I recognize the need for more structured workouts. That’s over 6 months after I reached my goal weight.
  3. December 31, 2006 I finally answered the workout question. Didn’t I have anything better to do on New Year’s Eve??? :~P
  4. By July of the next year I was "Thinking About… IT". Is it bad that I crack my self up? ;~P LOL
  5. Within 2 months I was calling myself a Gym Rat!
  6. By November 2007 I was starting to really notice changes in my body from working out and I talk about my stamina increasing.
  7. In March the Running started and I shocked myself with my nre love of long workouts.
  8. Unbelievable, by April of this year people were asking me about Exercise Motivation. ME?!?
  9. June I ran my first ever 5k race!
  10. In August I proclaim my love for Weight Training and dispel some myths.
  11. And of course, most of you know about my recent relay run and pull up brag.

I didn’t plan on sharing all of this with you but when I sat down to write up a simple treadmill routine my trainer had me do the other day I was inspired. Not by the workout itself as much as my mindset while doing it.

Let me explain.

The trainer plops me on the machine and tells me what to do. Then he walks away. At first I was like… "NOOO Don’t leave me. I’m going to be bored. There’s no way I can finish this alone. Especially without my iPod!" Then I realized that was "Old Roni" talking. I could SO do this. I’ve done it and I’m doing it! Then I start thinking (you guys probably hate it when that happens ;~P) Thinking about how far I’ve come and how much I used to LOATHE getting on this stupid gerbil wheel. How a year and half ago I’d be lucky to walk for 5 minutes before wanting to kill myself out of boredom.

Now look at me. For Pete’s sake, who have I become?!? Some crazed workout obsessed women that almost had a cow because she had to move her gym date to meet with a client. (I’m serious, that just happened and I’m pissed). LOL

In all seriousness, I want to shake everyone who wants to lose weight and get fit and tell them it IS POSSIBLE! You just need to do the work and make it a priority. For me it was a slow progression. I think that’s key. You can’t expect to be MizFit overnight! It takes hard work and dedication (I’m sure she’ll tell you the same ;~P). It takes doing what you can, when you can and recognizing that perfection isn’t worth it. But being good to your body and your soul is.

Ok, I TOTALLY took a detour from the point of this post. Sorry. You guys probably think I’m nuts. Who am I kidding, I am. :~)

Finally here’s the workout! This is for the beginners out there. All the "Old Roni’s" who think they can’t do it. The ones who can’t last more the 5 minutes on the treadmill without getting bored.

The idea is to change it up every minute by increasing the incline and speed and then stepping back down. For me, the fact that every minute I’m changing something seems to help. Although it has you looking at the screen all the time which can make it seem slow. I guess it depends on the type of person you are. :~) I like to be "doing something".

By the end of this you’ll get a nice 25 minute walk in. Try to lose yourself in it. Reflect on your day, jam out to your favorite tunes, watch a little TV. Whatever it takes! You deserve 25 minutes to do something nice for yourself, don’t you?

Time Incline Speed Notes
0 0 3 Start by just getting up to speed.
1 1 3.1 Every minute we’ll be upping the incline and the pace (just by a tiny bit)
2 2 3.2  
3 3 3.3  
4 4 3.4  
5 5 3.5  
6 6 3.6 You made it past 5 minutes.. WHoo HOO! LOL
7 7 3.7  
8 8 3.8  
9 9 3.9  
10 10 3.9 Once you get to 10 keep speed the same, this is a walking routine, you don’t want to go much faster – unless you want to that is!
11 11 3.9  
12 12 3.9 Once you hit 13… start backing it back down.
13 11 3.8 Notice the speed will always equal the incline 11 = 8 + 3 — These are they types of things that my brain get’s preoccupied with. LOL
14 10 3.7  
15 9 3.6  
16 8 3.5  
17 7 3.4  
18 6 3.3  
19 5 3.2  
20 4 3.1 20 minutes already! You just need to cruise to the end now. :~)
21 3 3.0  
22 2 2.9  
23 1 2.8  
24 0 2.7 Your DONE! Lasted 25 minutes, NO?!? Now pat yourself on the back! You did it for YOU! :~)

Note: I’m not a trainer, a doctor or a even a nurse. If you kill yourself by doing this routine it’s on you. ;~P Maybe that’ll teach you not to listen to crazy people on the internet.



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Discussion

There are 24 comments so far.

    Kim

    November 18, 2008

    Great treadmill workout. I have been doing the interval training for a while and it really breaks up the boredom of walking the moving plank. I walk for a half-hour on the treadmill, mixing up my speed and incline.

    My knees can’t take much jogging/pounding, so my speed doesn’t usually go above 4.8mph…a mild jog…and I do that every 5-8 min for 1 min at a time (at no incline) , then I bring the incline back up (I like it really up!) for the rest of the time and my usual speed is about 3.5-3.6mph. Great workout. Sometimes I mess with the incline more, but usually I just leave it up as high as it will go because I like it that way.

    It’s so hard to get started on the treadmill, but before you know it, 5 min turns into 10 min and so on and before you know, you’ve walked 30 min without being bored. I like to do my treadmill workout in front of the TV so I have something to watch other than the little bars on the treadmill. But I wear my music player and just watch the TV…it really passes the time. The stuff on TV (pick a comedy; even if you can’t hear it over your music, you’ll laugh anyway) makes me smile and my music keeps me moving.

    I get alot of my workouts on the ice…I try to skate 1 or 2 times a week. But I had some major ankle pain today so the skating was at a minimum. I’ll hit the treadmill a little tonight to see if it feels better later.

    Main thing, when your body hurts, listen to it. You may be on the verge of pulling a muscle or have already pulled one, or you need to really stretch a little before your workout..I have some ankle and calf stretches I do before skating and I do alot of plyometric warmups before taking the ice or before walking on the treadmill. It’s so important to stretch AFTER a workout! I can’t stress that enough. (If I would stretch more regularly, I think I would have less ankle pain. I really pushed it my last skate and I did not stretch afterward. I am paying for it now. I have some pain from a previous injury and so that’s why I get the pain in my ankle and really need to focus on the stretches I learned in physical therapy.
    Hmm…there’s a reason you’re suppose to do these things even when you are done with therapy!)

    Keep up the good work everyone and try Roni’s treadmill workout. Her trainer gave her a good one! You’re worth it…just do it! You’ll be glad you did.

    MizFit

    November 18, 2008

    how kindfunnyandBADASS are you.

    may I say? dare I say? that together we mightcould be the consummate superwoman.

    there.

    I said it.

    xo xo,

    Miz.

    Fitness Surfer

    November 18, 2008

    I like that approach. Just one giant hill. I usually do 4 hills on my bike and max out at the top of each hill. I didn’t start out that way. The first few weeks I just did one gradual hill like the one Roni shows. Never realized it, I just paid attention to my muscles and breathing.

    I used an elliptical last night for the first time in 3 years and just stayed on the main level the whole time. It was enough to get my heart rate very, very high and sweat the entire time. Like I said I just pay close attention to my body and make sure I complete the work out.

    I’ve only used a treadmill once in my life. If one of my goals is to compete in a triathlon I better get on that thing. Thanks for tip.

    Annette

    November 18, 2008

    you inspire us!

    Rachel

    November 18, 2008

    Thanks for the links to some extra (back) reading and the treadmill workout! I’m trying to master jogging now, but in between times I really want a lighter workout and I think I’m gonna have to try out this treadmill one. Besides, I rarely do hills, so… I talk big now, but I’ll get back to you after I’m huffing and puffing :)

    Biz

    November 18, 2008

    I love treadmill workouts and print them out to take to the fitness center – it does break up the boredom when you have to pay attention as to when to go faster or when to adjust the incline.

    Yahoo for becoming an exercise lover!

    E

    November 18, 2008

    Awesome workout idea…usually I just play around with the speed but throwing the incline in is a good way to mix it up. Any change is good…I feel like the treadmill is always a self-competition, like can I last at this speed until I get to the 30 second mark, or the next half mile, and then the next one and the next one…breaking it up like that mentally makes miles and miles much less intimidating!

    Pubsgal

    November 18, 2008

    Speaking of treadmills, a friend of mine sent me a link about–get this–a mobile treadmill. (I’m at the library without headphones, so I didn’t watch the video, but the description cracked me up.) http://www.burbia.com/node/2113

    melissa

    November 18, 2008

    great job, working out is so addicting! I love that as you have worked out, the number on the scale has become less important. I definitely found that too. You appreciate your body for it’s strength not its jean size! Have you been listening to any good tunes during your workouts lately?

    pam

    November 18, 2008

    Is all I can say is SHIN SPLINTS!!!! Whenever I spend long times on the uphill my shins are KILLIN me!!!! Am I an old woman or…..is this normal? Then I hope off and I feel like a funny, hoppy rabbit. ????

    ortal

    November 18, 2008

    hey…. just letting you know it says at 24 minutes that you FASTED 25 minutes. while most people probably did, as they werent eating on the treadmill (or were they…) is it really supposed to say LASTED 25 minutes? good post :)

    jaime

    November 18, 2008

    Thanks for the idea! I really need a way to keep my butt on it longer.

    Laura Jane

    November 18, 2008

    Funny you should talk about this subject this subject today – I read it just after returning from the gym having completed a 20 minute run (when a few weeks ago, I could barely run a minute.) I love that you show us your workout progression. I like the switching things up every minute idea. For me, it does help my workouts go faster. Even if I’m running, I often change spade up and down by 0.1 mph every couple minutes.

    roni

    November 18, 2008

    Melissa – I’m still working out to the one on the bottom of this post… http://ronisweigh.com/2008/11/hours.html It’s time for a new one. I know!

    roni

    November 18, 2008

    Pam – I used to get shim splints, not any more. I found this online, it may help….

    Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride.

    roni

    November 18, 2008

    Ortal – Thanks! All fixed! I’m the QUEEN of typos!

    Natalia Burleson

    November 18, 2008

    Like the work out. I love doing an interval workout on the treadmill, it seems to go by faster and it’s such a great workout! :)

    Laura

    November 18, 2008

    I need to try this..I comitted myself to walking 3 times this weigh ( I told my JC counselor i would) and tomorrow is Wednesday and i have not:(
    time for me to try out your treadmill routine..
    I am so the old Roni…I DESPISE EXERCISE!

    Christy

    November 19, 2008

    You crack me up all the time dude. You are really funny without even trying. I think that is one reason I keep reading. This work out looks really good. I love including the incline in my treadmill days. It really helps to work out your butt.

    Jan

    November 19, 2008

    As usual I was reading your post with great interest but absolutely cracked up at your disclaimer! LOL

    Benjamin Teal

    November 19, 2008

    Roni, this workout is particularly interesting. Most of the time, only one variable is changed to increase or decrease the intensity of the workout – incline OR speed. In this workout, it is BOTH! I really like that.

    Also wanted to thank you for the brief history at the beginning. That is especially useful for those of us who are late to the party and just found you!

    Ben

    Caryn

    November 19, 2008

    Love the routine! I totally get bored and make every excuse not to get on the treadmill. I am going to try this one tonight, wish me luck!

    BTW, when you first started out, how did you motivate yourself to do it every single day (or whatever workout days you decided)? I do great for a few days, then skip a day, and back to not doing it for weeks..okay, months.

    roni

    November 19, 2008

    I just decided I was going for me. It way MY time. Having a child and working full time really makes you crave that alone time. So in that aspect it was easy… I actually wanted to get away!

    You really have to work at changing your perspective from this is something you “have to do” to something you “want to do”. It doesn’t happen over night, but you can do it.

    Salty

    November 25, 2008

    tried treadmill routine does break up the bordom.