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I haven't been to the gym in 4 years. I switched my routine to cycling. When I switched jobs to a not so cycling friendly location I realized that i needed to get back to it. I haven't ran on a treadmill since then. On a fitness level, is 4 miles at under 10 min each a good place? What steps should I take to improve?
Cardio is my main thing at the gym. Looking for suggestions in some mild weight or maybe kettle bell.
My goal is to drop 15 Lbs.
Thanks.
That's a fine starting place for sure. My advice is that if you're looking to lose weight, don't focus on how fast you are. Just make sure to cover enough miles each week.
Why stress over "performance" in something that means literally nothing to anyone else. Who cares if your time is good or bad- that's not why you're running. You're doing it to lose weight, so your goal should be total miles per period of time (week/month/etc). You'll burn very, very similar total calories running a 10 min mile as you will at an 8 min mile, and I bet if you wore a heart rate monitor you'd see that your total exertion is similar. Your time will improve as you run more often.
Honestly though if your only goal is weight loss, try not to overdo it in the gym or on the road. If you exercise too hard you'll just be hungrier and hungrier; the easiest path to weight loss is reasonable exercise combined with good nutrition.
How about you do as much as you can and get progressively better as time goes on? stop worrying about "is this ok?" You push yourself, yes, but to an extent. At your current fitness level there's a threshold. However, the more fit you get that threshold increases.
Right. I get that. I was not asking as in how do I rank? I was asking more so for what ios the best method for max weight loss. Is the the Sprint and walk method, or slow and steady?
I prefer to work out in the 85% heart rate zone. There are many who do slow and steady cardio but I just don't have the time and I don't get the same results as when I do a more rigorous workout. I don't care for HIIT. So I guess I just combine do the steadiness aspect but I'm not slow. This has been very effective for me.
Weight loss is more about what you eat than how you workout.
Exactly.
Rough rule of thumb is 100 calories burned per mile of run/walk/jog.
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