Another walking/running question

[Melinda in TN]

I posted on the treadmill thread and removed everything I said so that I could verify what I said after I went to the gym today.

This is what I do. I work out with weights for 15 minutes before I get on the treadmill, ellipitical and/or running track. I start on the treadmill and walk at 3.5mph for 15-30 minutes, usually at an incline. I was told in here that 3.5mph wasn't fast and that's why my heart rate doesn't go up much but for me it is just short of a jog. I pushed up to 4.0 this afternoon and I was jogging. I pushed it up to 4.7 and was in an easy run but not a fast run. After 15 minutes on the treadmill I do the elliptical for 15 minutes. Occasionally I will do the treadmill for the entire 30 or 45 minutes. The % of incline doesn't seem to change my heart rate after 2%. It's the same at 6% as it is at 2%. That could be because I'm used to running up and down hills on the farm. I live in extremely hilly country and have done it all my life. In summer I ride a Trek mountain bike through these hills.

On days that I use the track I start out by walking two laps and run one, walk two, run one. This works good for me and gets my heart rate up good. The run is faster than what I was doing on the treadmill and I'm guessing it's in the neighborhood of 6 mph. I'm sure the only reason I can do it is because I don't maintain that speed, I alternate between running and walking.

While I was at the gym today I took a walk behind other walkers on the treadmills to look at their speeds. The average speed was 3.0mph. One man was running at 5.0mph and he was at least six feet tall. All of them were sweating profusely and gasping for air and I was barely sweating even though I was going faster than all of them except for the guy running.

Is this an acceptable workout for me? My weight doesn't go down but I'm not fat. I'm 5'6" and about 140lbs but well toned. I don't eat a lot. How much more do I need to do to lose 10lbs? That is my goal.

Before anybody tells me I'm a wimp, I'm a 52 year old grandmother, not a 20 year old athlete.

[PPatience]

the only person who can answer is ur own body, it will tell u if it feels comfort with this or not, if u feel extremely tired, then you have to reduce ur workout..

and a specialized person who could decide, after doing some tests, ur best workout program... esp that you are 52 and fitness leaders usually deal with young people and their knowledge is based on the young age category, u need a specialist not anyone in the gym

best wishes

[Melinda in TN]

Thanks PPatience. I talked to my doctor yesterday and he's the same age I am. He runs everyday and says I'm in excellent shape. He said I'm five or ten pounds above my ideal weight but that the weight doesn't show as being heavy. I'm really pretty slim. People guess my weight consistently at 120lb. He said it's probably from the weight training. The funny thing is, when I'm at the gym, I'm keeping up with the younger people on the machines as far as workout level goes. Most of them in there yesterday were my age and I was in much better condition than they are.

The only thing that makes me wonder is that even though the workouts make me feel good and I can tell I worked out, I never get sore unless I go way over the usual routine. I might try to run more laps. It's hard to find older trainers in this area. Mine is only 23.

[juszczec]

Is this an acceptable workout for me? My weight doesn't go down but I'm not fat. I'm 5'6" and about 140lbs but well toned. I don't eat a lot. How much more do I need to do to lose 10lbs? That is my goal.

How long have you been doing this particular routine?

The body adjusts to whatever you make it do and can do so in only about 6 weeks. That's why people plateau in the progress.

The solution is pretty simple. Change what you are doing. It doesn't have to be a drastic change either. For example, you say you walk 2 laps and run 1 on the track. How about walk 1, run 1 for about 6 weeks and see how that goes.

As far as losing 10lbs goes, that's a bit trickier. Its a combination of the weight training you do, the endurance training you do, your metabolism, what you eat and when you eat it.

In the last month, I lost 5 lbs by eating smaller dinners and not eating at all after 10pm.

[Melinda in TN]

Thanks! I have been trying to cut back on portions when I eat. I don't eat a lot but I'm at that age where it's very easy to gain wait on very little food. I try to stay in shape because I like to walk in charity type walks. I'm walking in the American Cancer Society walk this weekend. If they will let me I'll run some of it.

Another thing I need to watch is eating after working out. I'm so hungry after working out that I could eat a bear. If I wait a while the hunger goes away.

One thing I have noticed is that my clothes are looser even though the scale doesn't show a weight loss. My doctor said I'm rearranging the weight by building muscle. I can see a change in inches but not pounds. My hips are getting slightly trimmer and so is my waist while my arms and legs are getting firmer and in some cases bigger. I guess that's normal. I build muscle pretty good for a granny. I never had the flabby arms, etc. like most women my age.

I'll try running more laps.

[aftermath]

First thing is muscle is heavier than fat. So, even though your weight may not decrease, your appearance in the mirror can change. That is usually the best indicator if something is working is the mirror test, or before and after photos about 90 days apart. You're body will adjust to the work you throw at it, so like was mentioned, change your routine and you're body will work to change too. I saw you say you dont eat much. How many meals a day do you eat? If you can get anywhere between 4-6 smaller meals, you'll speed up your metabolism. It can even be 3 meals with 2-3 snack meals in between, nothing large. Eat more protein and healthy fats (fish, nuts, etc) and less carbs as well. Not saying low carb, just try to equal protein to carbs ratio. Also, increase water intake if you haven't already. 64 oz isn't enough (8 - 8oz glasses supposed daily average.) Try to double that. Clean kidneys and liver play a big part here. If you're hungry after a workout, get a good protein shake, low-fat/non-fat milk and drink an 8-12 oz shake within 30 minutes of your workout. Then an hour later, have a small meal. That is your best bet for losing fat (notice I didn't say weight) in a healthy manner. Good luck.