Tom there are many ways to increase intensity to burn more calories, but from the information you have given me, I will have to assume a few things.
First, I will assume that you have seen your doctor and he has cleared you for vigorous exercise. Second, I will assume that you are still overweight and not trying to lose more weight than what is considered healthy. Have you had your body fat checked or at least checked a height/weight chart? Lastly, I assume that you only have access to a treadmill in your home and no other equipment.
With these assumptions, I recommend these options on the treadmill. The latter being more effective.
First, you can swing light hand held weights during your walking. This does increase intensity but only by 10% maximum.
Second, putting an incline on the treadmill is a way of increasing the intensity. Going from a brisk walk pace to a jog can be a big jump in intensity for some people, as you have experienced. Increasing the incline on the treadmill can ease you into higher intensities. It is also less jarring on the body and joints (e.g., walking at 4.0mph with a 0% incline for 15 minutes burns 120 calories, walking at 4.0mph with a 4% for 15 minutes burns 152 calories). You should raise the incline in slow progression, making sure your heart rate stays in its target zone. You can take your pulse at your wrist or neck, but if you have trouble you may want to invest in a heart rate monitor. Tom because you want to exercise to improve your endurance to exercise more vigorously you target heart rate will be no less than 131 beats per mintue and no more than 158 beats per minute (e.g., 220-45 years x .75 = 131, 220-45 years x .90 = 158 for vigorous exercise).
Third and most effective is not to give up on jogging or running. The best way to break into a jogging program from a walking program is to do interval training. Interval training is interspersing periods of high intensity exercise with lower intensity exercise (e.g., jog at 6.0mph on treadmill for 1 minute, walk on treadmill for 1 minute, and alternate speeds for 30 minutes). There are no set rules to the amount of high intensity and low intensity time, but generally the ratio starts at 1 minute to 1 minute and works up to 4 minutes to 1 minute or 2 minutes to 30 seconds. Keep track of your intervals and times so you can progress slowly from 1 to 1 up to 4 to 1 ratios and before you know it you will not need any lower intensity periods. Additionally, heart rate can not be tracked during interval training because the exercise is not steady state.
Lastly, Tom if you are working out 7 days a week I would definitely incorporate some resistance type exercise into your program on at least 2 days. I recommend this because eventually running 7 days a week will be too much on your joints and because it will make your exercise habits better rounded.
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Jonathan O'Donnell - About the Author:Get in the shape of your life with a highly experienced and certified personal trainer at The Training Zone, which is amongst the largest and best equipped personal training gyms in Bergen County,New Jersey. If you are interested in personal training Englewood Cliffs, NJ please call us today for a free, no obligation trial workout! Visit us at http://www.thetrainingzone.com for more info on our trainers, services, facilities, location/hours, and amenties.
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Why bother with a personal trainer? So, let me get this straight, what is this personal training thing all about? Ok, so you give someone some money and they stand over you and count how many times you do something. You do this for usually an hour and give them what? 60, 70, 80 bucks an hour…maybe more. That's it! Who would do that, for weeks, months maybe years? Can't someone figure this out by themselves, who needs this trainer to do that, c'mon I don't get it.
By: Jonathan O'Donnelll Sports and Fitness> Weight Lossl Nov 02, 2011 The Detraining Effect: What does detraining mean? "Detraining" means losing the training benefits acquired during a well-planned effective exercise program because the individual decides to stop. In other words, if you don't use it, you lose it. A great example is comparing an ex-professional athlete who after a few years of retirement is in worse shape than the businessman of similar age who exercises regularly.
By: Jonathan O'Donnelll Sports and Fitness> Fitnessl Nov 02, 2011 Chest pain during exercise A reader asks: Mr. Fitness, I was exercising last week and experienced chest pain. Someone mentioned that I may have had a minor heart attack. If it happens again, how will I know if I am having a heart attack? Answer:Let the doctor be the judge of that. Do not try to guess where the pain is coming from, see a doctor as soon as possible and if the pain or symptoms are bad go straight to the emergency room at the hospital or call EMS.
By: Jonathan O'Donnelll Health> Wellnessl Nov 02, 2011 High Blood Pressure and its Medical Treatment` This article is not presented to you to preach about the numerous studies which have resulted in hypertensive individuals reducing blood pressure with exercise. This article is presented to you because of two reasons. First, because of the prevalence and hidden dangers of the disease, it is estimated that one our of every four persons will have abnormally high blood pressure at some time in their lives. The exact cause of Hypertension is still uncertain and may be different in each individual.
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By: Jonathan O'Donnelll Health> Women's Healthl Nov 01, 2011 Methods For Losing Weight, The Healthy WayWeight loss shakes are a great way to supplement a meal or two in order to lose the extra pounds. They are specifically formulated to give your body all the nutrients that it will need to work all day. Shakes fill you up and keep you from wanting to snack or eat too much.
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7 Golden Steps for a Healthy Diet Our seven golden steps to healthy diet are sure to make the difference you have been looking for. Diet Tree aims to introduce a healthy lifestyle for you. Weight Loss is not our only goal. We want you to adopt a holistic approach to your life. Our healthy diet program will not only prove to be valuable tips to loss weight but also enable you to live a fit and disease-free life.
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Tips to reduce 10 kg in month Do you want to reduce your weight but are unabl to do so then you are just at the right place to get your problem solved as we will help you in reducing your wight within just weeks if you follow our instructions.
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By: Ben Ginil Sports and Fitness> Weight Lossl Nov 03, 2011 Why bother with a personal trainer? So, let me get this straight, what is this personal training thing all about? Ok, so you give someone some money and they stand over you and count how many times you do something. You do this for usually an hour and give them what? 60, 70, 80 bucks an hour…maybe more. That's it! Who would do that, for weeks, months maybe years? Can't someone figure this out by themselves, who needs this trainer to do that, c'mon I don't get it.
By: Jonathan O'Donnelll Sports and Fitness> Weight Lossl Nov 02, 2011 Chest pain during exercise A reader asks: Mr. Fitness, I was exercising last week and experienced chest pain. Someone mentioned that I may have had a minor heart attack. If it happens again, how will I know if I am having a heart attack? Answer:Let the doctor be the judge of that. Do not try to guess where the pain is coming from, see a doctor as soon as possible and if the pain or symptoms are bad go straight to the emergency room at the hospital or call EMS.
By: Jonathan O'Donnelll Health> Wellnessl Nov 02, 2011 The Detraining Effect: What does detraining mean? "Detraining" means losing the training benefits acquired during a well-planned effective exercise program because the individual decides to stop. In other words, if you don't use it, you lose it. A great example is comparing an ex-professional athlete who after a few years of retirement is in worse shape than the businessman of similar age who exercises regularly.
By: Jonathan O'Donnelll Sports and Fitness> Fitnessl Nov 02, 2011 High Blood Pressure and its Medical Treatment` This article is not presented to you to preach about the numerous studies which have resulted in hypertensive individuals reducing blood pressure with exercise. This article is presented to you because of two reasons. First, because of the prevalence and hidden dangers of the disease, it is estimated that one our of every four persons will have abnormally high blood pressure at some time in their lives. The exact cause of Hypertension is still uncertain and may be different in each individual.
By: Jonathan O'Donnelll Health> Wellnessl Nov 02, 2011 How to get abdominal definition Unless you are genetically gifted with very little bodyfat on your mid-section and have a flat nonprotruding abdomen, you will need to do more than just train your abdominal muscles to get abdominal definition. Most of you have a covering of bodyfat, water, and/or maybe a loose skin covering that hides your abdominal muscles.
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