Hi everyone im gonna be running on a treadmill to build up my cardio and lose weight. So im wondering after a while should i increase the how long i run and keep the same speed or should i increase the speed and keep the same time. Thanks for everyones advice.
If you're the type that does not exercise on a regular basis I suggest starting it off slow. Roughly 10-15min run that's if you are obese. If you're not. Go about for a 20min run, at a decent speed that you think you can keep up and use the cool down, so total will probably be around a 25min run. I exercise every second day so my body can recover but that's from lifting weights.
run for 25mins, cool down for 5mins... that is my suggestion, and i stand by this... u don't change the mins u run unless ur sport requires constant running like football... to target weight loss with cardio, run at a decent pace roughly 65% max heart rate for about 2weeks... then once ur body is used to all that running u change the speed and incline of the treadmill... my suggestion is doing bursts, where after every 5mins of 65% max heart rate running, u do a whole minute of 85% and come back down to 65% for another 5min and so on... since it's based on the percentage of ur max heart rate, it should scale to increased athletic performance over time... u just keep increasing the speed and incline... i suggest increasing the incline first over speed, to me it's safer...
lol better to run at same speed for 30mins than fast speed for 5 minutes, but start small and then work your way up ,
if you are working on cardio try to acheive the target heart rate for your age group, most tread mills have this chart and automatically set the speeds for level 1..... once you are able to run at that speed without your heart pumping like a maniac then its time to move up in speed.... that is what building cardio means..... its a slow process really....
I would suggest going trying to increase your distance first then go for speed. Also, if possible try the elliptical machines as they are better for you knees. GL!
