Treadmill - set speed or program?

[lelleuk]

Hi,

I'm just starting out (again!) and use my treadmill mainly for walking at the minute. I was wondering what is better - walking at a set speed or doing the programs already on the treadmill. If i was to do it at a set speed it would usually be about 4.5 or 5. Program 1 starts at 0.8 and uses 3,4 and 5 for a few mins for 30 minutes. If i was to walk at 5mph for 30 mins surely this would burn more calories? But is it more beneficial to constantly change the level you're working at? 

[WendyB]

I would switch it up and do both. Your body gets use to doing the same thing. 

[lelleuk]

Thanks your reply Wendy, i'll just mix it up when i get bored then 

[Heybales]

Some sort of interval nature to it is better.

Years and years ago researchers wondered why outside cyclist showed much better improvements compared to inside folks using stationary bikes (this was prior to Spin classes, which was result of these studies).

They finally put the equipment on outside riders and discovered that unless they are just in the flatest area, and riding alone and uninspired - normal outdoor riding had an automatic interval nature to it.

Go hard up the hill, recovery going doing. Go hard to the stop light, rest, and then take off hard. Ect.

That interval nature of just plain riding caused better improvements unmatched by the folks in the lab riding the bike at the same average level of effort as outdoor riders. But make it un-average with actual spikes and recoveries - much better.

And spin classes was the result. Of course, those have almost morphed in to go hard all the time unless you have a good instructor that knows the beneficial way of doing it.

So you can do the same thing on treadmill, hard & easy, slightly harder for longer, really easy for short, really hard for short, easy for longer - ect.

Only thing I don't like with the programs is when you can't enter in the ranges you want to use, like time spans of segments and speeds.

Some do, so look carefully.

[Pat_M]

I tend to use the manual program and increase the speed and incline over a 30 minute session while attending Cardiac Rehabilitation Program and then also complete a 20 minute session on the Indoor Rower after which I finish off with a 20 minute weight session. On the days that I don't attend Cardiac Rehab I normally walk for 90 minutes a day as dedicated exercise