Expert: Kim Farmer - 1/11/2008

Question
I am 65 and have never exercised much. I began dieting in earnest October 1st, 2007 and so far have lost 22 pounds. I have just begun using a treadmill and would like advice on how to progress. I have arthritic knees and would like to avoid excess pain. Done 6 sessions of walking up to 35 minutes, but only at 2.5 mph so distance totals 1.5 miles. What should be my approximate goal for speed and distance? And, what sort of time frame should be reasonable to attain that goal. Or put another way, how slowly (or quickly) should I increase my speed and time. I haven't even considered my heart rate numbers. My overall goal is weight loss and improved health. Sorry this is so long.

Answer
Hello-
Congratulations on your weight loss!  I know how difficult it is especially when you have knee problems.  I would recommend gradually increasing the intensity by increasing the incline on the treadmill to 1%, then to 2%.  You can also gradually increase the speed to 2.6, 2.7 and then 2.8mph.  Without knowing you, it is hard to say what your heart rate should be, but if you increase the intensity like I recommend and also gradually increase the time to 40 minutes then you should start to see a difference.  Also, if the incline bothers your knees, then decrease it.

There are so many components to weight loss, that I've written a book about it and I also developed an Online Personal Training Program.  Both are available at www.milehighfitness.com.  You can track your food intake, your exercise goals and results and get programming customized for you and your weight loss goals.  It is very affordable.  If you have problems finding it, feel free to email me at kfarmer@milehighfitness.com.

I hope this helps, thanks for the question.

Kim