Thank you to Rainbeau Curves for sponsoring today’s discussion on beginning treadmill for plus size gals. Please note that I am not a personal trainer or physician and I cannot legally give medical advice. Please check with your Doctor before starting any exercise program.
When I stepped into the gym for the first time, I didn’t recognize hardly anything. Then, I saw a row of treadmills in the corner of the cardio floor and I got excited because I though, “Hey! I know what this is. I just jump on and run, right?”
Boy was I wrong! First of all, there are so many buttons to push to get a bigger picture of what you are doing in your workout and each machine style is different and offers different benefits and drawbacks. If you are starting the treadmill for the first time or the first time in a long time, here are some tips for beginning treadmill for plus size gals.
Beginning Treadmill for Plus Size Gals
Check with your Doc before beginning an exercise program. He or she may have some recommendations and they will probably also want to check you out and run some basic labs to make sure you are healthy enough for vigorous exercise on a treadmill.
Do your Strength Training before any treadmill time. You will get a better burn of calories if you do. You should also stretch before starting any exercise.
Make sure you have good quality running shoes. It is very important that you have shoes that are made for running or jogging and not just sneakers. They will offer your foot the proper support so you won’t get fatigued as easily and as you are carrying extra weight on your body you need a shoe that will offer the most support. Your shoes do not have to be expensive, but they should be made for running.
Get some grease or powder. Don’t laugh. I seriously recommend greasing up or powdering your inner thighs and pubic area. You can buy stuff made for runners such as Anti-Monkey Butt, too. I have some and it’s well-worth it. I will never forget the time I forgot to use my powder and I had to take days off my workout routine because I had chafed so bad. To grease up your thighs and areas where you chafe, try Body Glide.
Wear the proper clothing. It is important to have comfortable clothing to run and jog in on the treadmill. I like Rainbeau Curves because they have so many great pieces and they are made for plus sized people, not just oversize traditional pieces. I suggest getting versatile pieces such as this Jocelyn Tank with built-in bra (I can wear this tank without an additional bra with DD sized bust and it is supportive enough!), Kayla Layer Tee and Krysten Capri. Wearing the right clothing is not only important for comfort and smooth movement,but also for compression. Compression can help you workout better and it is possible that it helps with blood flow, too!
Start small and don’t over-do it at first. It may feel like you are supposed to go all out when you hop on a treadmill, but don’t feel like you have to. In fact, it could be dangerous and you could get hurt. Start on a low speed with no incline until you get a feel for the machine and how it moves as well as how your body takes it. I promise you if you stick with it, your endurance will get going and you will see a difference in what you can do in a short amount of time. For instance, I started barely able to go for 10 minutes, not even a mile on no incline at a walk. Now, less than 6 months later, I can do 4K in 50 minutes with varying intensity (called interval training) with no problems. Be patient with yourself! Start with a manual setting rather than a programmed one until you get used to different speeds, inclines and workouts.
Don’t take the machine’s word for it when it comes to calories burned. Sometimes, they can be wrong. Ask your gym when the last time they were checked to see how accurate they are. You will most likely get the most accuracy out of commercial treadmills because they ask for a lot of information such as your age and weight to give you the best picture.
Be safe. Follow all the treadmill’s safety guidelines and read them before you step on. Know where the emergency stop is. Never get on a moving treadmill and if you must get off of one, stop it completely. Some machines offer a clip that you can clip on to
Try to find a gym that offers newer equipment. This can be important because some of the newer treadmills are made for higher weight limits. You want one that can handle your rockin’ body because it will help with how your legs and knees hit on impact.
Find a way to zone out. I find it helps to pass the time if I don’t watch the treadmill and I instead listen to music on my phone on Pandora or I watch a TV program. Before you know it, you will have burned a couple hundred calories without even knowing it.
Have a goal in mind. Whether it’s to burn a certain number of calories or workout a certain amount of time or even go a certain distance, create a personal goal each time you get on the treadmill. This will help you push through when you feel like giving up. It is important to listen to your body, though. If it is feeling very fatigued or very pained or you feel light headed or dizzy, it is time to stop. It’s not worth getting hurt. There is always another chance.