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So... I recently got diagnosed with a liver disease called NASH (Nonalcoholic Steatohepatitis). Bottom line is that I need to maintain a relatively healthy diet and I'm supposed to lose 15 lbs. Oh, and I'm not supposed to drink alcohol either <i>(what's the point of living...?)</i> In an attempt to lose weight I just started walking on my wife's treadmill every morning for about a week or so now.

So that brings me to the point of this thread. I know nothing about cardio exercise and I keep hearing different things from different people. Can someone tell me which of the following scenarios is better and why?

<font color="red"><b>15 mins at 4 mph</font></b> or <font color="blue"><b>30 mins at 3 mph</b></font>?

st.somewhere wrote:So... I recently got diagnosed with a liver disease called NASH (Nonalcoholic Steatohepatitis). Bottom line is that I need to maintain a relatively healthy diet and I'm supposed to lose 15 lbs. Oh, and I'm not supposed to drink alcohol either <i>(what's the point of living...?)</i> In an attempt to lose weight I just started walking on my wife's treadmill every morning for about a week or so now.

So that brings me to the point of this thread. I know nothing about cardio exercise and I keep hearing different things from different people. Can someone tell me which of the following scenarios is better and why?

15 mins at 4 mph or 30 mins at 3 mph?

Well... there really ain't much difference between 3 and 4 mph. Therefore, you're better off keeping your heart rate up longer and go the 30 minutes.

Good luck.

when starting off, do whatever you feel comfortable with so your not overkilling your body.

krusin1 wrote:Well... there really ain't much difference between 3 and 4 mph. Therefore, you're better off keeping your heart rate up longer and go the 30 minutes.

Good luck.

Maybe not in a car, but walking (at least right now) theres a huge difference between 3 and 4.

Dont know a lot about MPH ... but my personal trainer has me going above 80rpm on the bike ...... as long as it stays a constant speed its good ..... and that you slowly increase as you go..... to go too fast to start with is only going to slow you down - cause you will have sore legs!

figure out your target heart rate and check your heart rate periodically while you are on the treadmill to make sure you are walking and working at an appropriate level.

How do you find out what your target heart rate is supposed to be?

st.somewhere wrote:

krusin1 wrote:Well... there really ain't much difference between 3 and 4 mph. Therefore, you're better off keeping your heart rate up longer and go the 30 minutes.

Good luck.

Maybe not in a car, but walking (at least right now) theres a huge difference between 3 and 4.

Sure is!!!

And, if your treadmill had an adjustable incline, using that can also be beneficial and can lower or increase the intensity of your workout.

st.somewhere wrote:How do you find out what your target heart rate is supposed to be?

220 minus your age. Then take 65-85% of that (depending on where you read, that range will vary slightly)

That is the range that you want your heart rate at when working out.

ejr wrote:figure out your target heart rate and check your heart rate periodically while you are on the treadmill to make sure you are walking and working at an appropriate level.

that's what my trainer told me...you need to get the heart rate up there and keep it there, it's been a few years, but I'm thinking 120 was my target and the more your exercise...maintain for minimum of 30 minutes..

the faster it gets there...which means you've accomplished your goal and all you have to do is maintain....

it's kinda tough when you first start out, or it was for me....but becomes easier the more you work out.


I copied and pasted this...I'd think your physician might establish a target for you...

When doing cardio, you should be within your target heart rate (THR) zone. This target heart rate calculator helps you determine your THR or keep track of how you feel with a perceived exertion chart. Always be aware of how you feel when you exercise. If you feel dizzy or lightheaded, stop immediately and rest or call your doctor. If you're not breaking a sweat, speed it up!

Variety will keep your body and your mind challenged, so after the initial conditioning period (about 6 weeks of consistent workouts), vary your workout intensity and time. Each week, do a long, slow workout--45-60 minutes at the lower end of your THR and one short one--20-30 minutes at the higher end of your THR. Your other workouts can be between 30-45 minutes, in the middle of your THR.

ejr wrote:

st.somewhere wrote:How do you find out what your target heart rate is supposed to be?

220 minus your age. Then take 65-85% of that (depending on where you read, that range will vary slightly)

That is the range that you want your heart rate at when working out.

So... 220 - 36 = 184 x .75 = <b>138</b>

So, my heart rate per min while working out should be approximately 138? Did I do that right?

st.somewhere wrote:

ejr wrote:

st.somewhere wrote:How do you find out what your target heart rate is supposed to be?

220 minus your age. Then take 65-85% of that (depending on where you read, that range will vary slightly)

That is the range that you want your heart rate at when working out.

So... 220 - 36 = 184 x .75 = <b>138</b>

So, my heart rate for 1 min while working out should be approximately 138? Did I do that right?

Yes-it should be anywhere in that range of 65-85%.

And it is usually recommended that you keep your heart rate in that range for at least 20 minutes. So, if you are doing a 30- minute walk, you could plan on a 5 minute warm-up, 20 minutes with your heart rate elevated, and a 5 minute cool down.

You must do at least 30 minutes of cardiovascular exercise per day to maintain a healthy lifestyle.

I would go for doing 30 minutes each day and work on increasing your speed gradually....that's how I trained to run this half marathon. When it starts getting easy....increase your speed a little. I really recommend getting a nike ipod sports kit. Its a little chip that you attach to you shoe and it tracks your workouts and it TALKS to you as you work out....

If you get really ambitious read the book "Couch to a 5k". It is very doable and practical for every day life!

Good luck and good health to you. You CAN DO IT!!! If I can lose 30 pounds..anybody can!!!

st.somewhere wrote:

ejr wrote:

st.somewhere wrote:How do you find out what your target heart rate is supposed to be?

220 minus your age. Then take 65-85% of that (depending on where you read, that range will vary slightly)

That is the range that you want your heart rate at when working out.

So... 220 - 36 = 184 x .75 = <b>138</b>

So, my heart rate per min while working out should be approximately 138? Did I do that right?

If the workout is for weight loss I've been told that closer to 65% of your THR is better. I've never heard of NASH. Good luck with the diet.

st.somewhere wrote:So... I recently got diagnosed with a liver disease called NASH (Nonalcoholic Steatohepatitis). Bottom line is that I need to maintain a relatively healthy diet and I'm supposed to lose 15 lbs. Oh, and I'm not supposed to drink alcohol either <i>(what's the point of living...?)</i> In an attempt to lose weight I just started walking on my wife's treadmill every morning for about a week or so now.

So that brings me to the point of this thread. I know nothing about cardio exercise and I keep hearing different things from different people. Can someone tell me which of the following scenarios is better and why?

<font color="red"><b>15 mins at 4 mph</font></b> or <font color="blue"><b>30 mins at 3 mph</b></font>?

30 @ 3..should go higher.......You need to burn at least 200 calories on cardio machines to start burning off weight!!!I do 20 minutes on the elliptical machine at a level 6 and that burns about 300!!

You want to exercise between 60 and 80 percent of your max hear rate. This is very easy to figure out, here is the formula to measure what your target hear rate should be during exercise.

take you age and subtract it from 220
take that number and and times it by .6 and .8.
your heart rate should fall in between that many beats per minute for you to get the most out of your exercise.

example if I were 50 yeras old this would be the formula.
220-50=170
170 x .6=102
170 x .8=136

you want to try to maintain a target hear rate between 102 and 136 while you exercise. hope this helps

TommyBahama wrote:...You need to burn at least 200 calories on cardio machines to start burning off weight!!!...

Of course that depends on your caloric intake. You'll find stairs can burn off more calories in the same amount of time. Take the stairs when you are out somewhere.

Also, as most people have hinted at; its not necessarily the speed that is important but rather the distance. You burn the same amount of calories running a mile as you do walking it. The difference is one takes 6-8 minutes while the other takes 20. So start with walking until your shins and feet can take the running.