From Start to Fitness
Getting started on a home treadmill
By ANDREA RENEE WYATT,

Q: I am a 46-year-old female. I am 4 feet 11 inches tall and was weighing 242 pounds. I recently bought a treadmill, but I have not exercised in the past 20 or more years. I am not a smoker or drinker and see a doctor regularly. My problem is I don't know where to start. Please help to guide me to start right.

A: The treadmill you purchased can be a great way to exercise at home, IF you use it. The benefits of using a treadmill include improving cardiovascular function and efficiency as well as calorie expenditure. Many at-home treadmills become expensive clothes racks, so you must USE the treadmill and any other exercise equipment in order to see results.

The question "Where do I start?" has been asked by almost everyone wanting to begin an exercise program. Your starting point will depend on your fitness goals, experience and fitness level. Each of these factors is important and can help shape a beneficial fitness routine to guide you toward your fitness goals.

If you have never walked on a treadmill before or if it has been 20 years since your last bout of exercise, you may have to learn how to walk safely and comfortably on the treadmill first. Begin by walking at a slow enough pace so that you feel like you are in control; hold on for balance, but not for dear life. You should feel as if you are walking

on the tread belt, and not like the treadmill is pushing you along.

After you get the hang of walking on the treadmill, try walking without holding on (only when you feel comfortable) and swing your arms to help you walk. Choose a speed that you can maintain but is challenging. You don't have to run on a treadmill, and only do so after you have walked at a speed that is just under a slight jog.

Most treadmills have preset training options that change the speed and incline throughout an established time goal. You can use these preset programs once you feel comfortable using the treadmill with no incline and at a moderate pace. After a while you will be able increase the speed and incline to change intensity.

You can judge if you are working hard enough by your breathing. You should be able to carry on a conversation comfortably during your workout, but that doesn't mean you shouldn't push yourself.

The addition of exercise to your current nutrition plan should help you continue toward your fitness goals and help your body not only lose weight, but become more fit.

Always consult a physician before beginning an exercise program. If you have a fitness or training question, email Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL32853-6475.

(c) 2006 King Features Synd., Inc.