I would like to know what is the best way to use a treadmill. I just started to use one that I just purchased.

I am about 100 lbs. overweight, and I was wondering if I should go at a slow pace for a longer distance or go faster at a shorter distance? Also how many days a week should I be exercising and what is the best time of day?
Thank you, G

You're on the right track, G. Right now, what we like to call LSD (long, slow, distance) is the way to go. You want to build up to spending as much as an hour on the treadmill five or six days a week. That should be your goal, but let's back track and get you started.

You say you need to lose 100 pounds. I'm not sure how you reached that conclusion, but I won't quibble with you about getting your body fat measured first. I *will* insist that you have your doctor approve this goal and clear you to start an exercise program.

You can't just burn off 100 pounds walking on a treadmill; you'll need to modify your eating habits as well. Consult a nutritionist or a dietician. Either one will be able to work with you to develop a dietary plan that you can follow over the next year or so that it will most likely take to get closer to your goal weight.

Start out walking on the treadmill for 15-20 minutes. How fast you walk should be determined by your heart rate. Right now you want to stay at the bottom of your training range, between 60%-70% of your maximum predicted heart rate. This will allow you to work out without tiring too quickly.

Your training range is 60% to 85% of your theoretical maximum heart rate based upon your age (Note: The formula for anyone interested in calculating their training range is: 220 minus your age = maximum predicted heart rate. Between 60 to 85 percent of that maximum heart rate figure is the range a healthy person wants to be working in to receive cardiovascular benefits.)

To determine your heart rate you need to take your pulse. You can take your pulse by placing your index and middle fingers of one hand on your opposite wrist just below the base of your thumb. Count the beats for 10 seconds and multiply by 6, or count for 15 seconds and multiply by four. The first beat is zero. Obviously you should use the hand your watch is on to take the pulse.

To save yourself the trouble, you can wear a wireless heart rate monitor. The transmitter is worn around the chest next to the skin. You wear the receiver on your wrist like a watch. There are basic models for less than $100.00 available from mail order catalogs that sell biking or running gear and sporting goods stores have them too. Some gyms even have these devices attached to their cardio machines.

After you get used to walking for 20 minutes, work up to 30 minutes, and then 40-45 minutes. Once you become comfortable walking for 45 minutes at 60%, or the bottom of your range, you can begin to increase the intensity.

Try warming up for 10 minutes at the bottom of your training range and increase the speed till you're at 75%. Stay there for 2 minutes and then drop the speed back down so that you return to 60%. Do that a couple of times during the walk. Over a period of weeks, increase the length of time you walk at the faster pace.

Eventually, you'll be able to work at a slightly higher intensity for your entire workout. You can also walk on an incline to increase the intensity of your workout without having to walk faster. To reach an hour, cut back on the intensity and just stay on longer.

After four weeks into your routine, start strength training. Lifting weights will help you increase the amount of muscle you have on your frame. Having a leaner mass will raise your overall metabolism, so you'll burn more calories while at rest.

It doesn't matter what time of day you exercise. If you have a choice, do it earlier. Remember G, you'll burn calories at a faster rate after you've exercised, so it would be helpful to work out a couple of hours before a meal, if you can swing it. Good luck.

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