Hello. I don’t need a month of services, but I will gladly pay to have a single question answered. Here it is:
I am a 57-year-old man who alternates between a treadmill and fast street-walking (about 4 mph) for cardio fitness. My “target” heart rate has been set by a cardiologist at 123 to 148 beats per minute. I like to get about an hour in “the zone” 5 to 6 times a week. My knees are not in the greatest shape (this becomes important in a moment).
On the treadmill, using speed and incline controls, I find it very easy to achieve a heart rate in the 140s and low 150s without much strain on my knees. I do six 10-minute “sets” on the treadmill, with “slow” or “easy” sets being a heart rate of 138-142, and “fast” or “hard” being 145-151.
When I do the street-walking (I call it “scurrying,” because it is faster than walking but slower than running), it takes quite a while to get my heart rate above the mid-120s, but using hills and with the passage of, say, 30 minutes, I can achieve 140s.
Generally speaking, I can achieve & maintain higher heart rates with the treadmill. However, after doing a street scurry, I am much more aware of having “exercised” – my muscles are sore, my knees are sore, and I feel as if more muscle groups have been in play. The treadmill seems easy by comparison, although I challenge myself in terms of speed and incline during the “hard” segments.
Now, here is the question: Which exercise is better? Should I favor the treadmill’s longer/higher time in the “zone,” or should I favor the street-scurry’s feeling of having got more exercise?
This question has been bugging me for two years, and if you answer it I will gladly forward you an appropriate consulting fee.
Many thanks!
Bill
Bill,
Thank you for your question. Your situation is interesting and shared by many people. The two exercises you are using both have their good and bad points, as do almost any exercises depending on a clients personal needs.
Treadmill: The treadmill is an exercise "machine". Machines are designed to help us do the work prescribed. In this case the treadmill helps to avoid excessive stress to the joints while still keeping the "cardio" function of walking at a high level. As you have discovered, the treadmills design is great and it does exactly what it is supposed to. The major drawback with machines is that they take the joy out of the action they are helping. You are stuck in a stationary position void of the wonderful out door environment. Also, because of their help, you are not feeling the "workout" as much as when you walk.
Walking: Walking is such a great workout. It provides not only physical but emotional benefits. It is more difficult to reach your goals because the environment is not as easy to adjust as the treadmills'. You feel the "workout" more because the impact of walking is not softened by a machine and as you fatigue joints and muscles others join to help. Thus you feel like you worked out more.
Your knees are of the greatest importance here. The fact that they are "not in the greatest shape" tells me that the treadmill it the best choice. But, also, lets me know that there may be other issues at work here. Without knowing what the cause of the knee condition is I would suggest that some conditioning of the legs, primarily the quadriceps, might be in order.
I hope this helps in your decision. I am here if you need more information.
David Corder, NSCA-CPTwww.perfectfitwc.com
I am a 57-year-old man who alternates between a treadmill and fast street-walking (about 4 mph) for cardio fitness. My “target” heart rate has been set by a cardiologist at 123 to 148 beats per minute. I like to get about an hour in “the zone” 5 to 6 times a week. My knees are not in the greatest shape (this becomes important in a moment).
On the treadmill, using speed and incline controls, I find it very easy to achieve a heart rate in the 140s and low 150s without much strain on my knees. I do six 10-minute “sets” on the treadmill, with “slow” or “easy” sets being a heart rate of 138-142, and “fast” or “hard” being 145-151.
When I do the street-walking (I call it “scurrying,” because it is faster than walking but slower than running), it takes quite a while to get my heart rate above the mid-120s, but using hills and with the passage of, say, 30 minutes, I can achieve 140s.
Generally speaking, I can achieve & maintain higher heart rates with the treadmill. However, after doing a street scurry, I am much more aware of having “exercised” – my muscles are sore, my knees are sore, and I feel as if more muscle groups have been in play. The treadmill seems easy by comparison, although I challenge myself in terms of speed and incline during the “hard” segments.
Now, here is the question: Which exercise is better? Should I favor the treadmill’s longer/higher time in the “zone,” or should I favor the street-scurry’s feeling of having got more exercise?
This question has been bugging me for two years, and if you answer it I will gladly forward you an appropriate consulting fee.
Many thanks!
Bill
Bill,
Thank you for your question. Your situation is interesting and shared by many people. The two exercises you are using both have their good and bad points, as do almost any exercises depending on a clients personal needs.
Treadmill: The treadmill is an exercise "machine". Machines are designed to help us do the work prescribed. In this case the treadmill helps to avoid excessive stress to the joints while still keeping the "cardio" function of walking at a high level. As you have discovered, the treadmills design is great and it does exactly what it is supposed to. The major drawback with machines is that they take the joy out of the action they are helping. You are stuck in a stationary position void of the wonderful out door environment. Also, because of their help, you are not feeling the "workout" as much as when you walk.
Walking: Walking is such a great workout. It provides not only physical but emotional benefits. It is more difficult to reach your goals because the environment is not as easy to adjust as the treadmills'. You feel the "workout" more because the impact of walking is not softened by a machine and as you fatigue joints and muscles others join to help. Thus you feel like you worked out more.
Your knees are of the greatest importance here. The fact that they are "not in the greatest shape" tells me that the treadmill it the best choice. But, also, lets me know that there may be other issues at work here. Without knowing what the cause of the knee condition is I would suggest that some conditioning of the legs, primarily the quadriceps, might be in order.
I hope this helps in your decision. I am here if you need more information.
David Corder, NSCA-CPTwww.perfectfitwc.com
David:
How kind of you to offer me, a complete stranger, your expertise. Your advice is wise, and I will certainly take it. But it did not contain one element I am extremely interested in: is an hour spent on the treadmill (at higher heart rates) or an hour spent walking (with more muscle involvement) “better” for me in terms of overall conditioning? I hear you when you say it’s best to preserve the knees (old soccer injuries, too much squash, etc. – the usual cartilage problems). Is that, indeed, of paramount importance, and if so, can I feel that I am getting just as much “workout” value from the treadmill? (By the way, I have ways to make the treadmill non-boring, so no need to worry that the treadmill route will lead to boredom, burnout, and abandonment of all workouts.)
Is there anything I can do for you? Do you have a PayPal account? Can I pay you for this great advice?
Many, many thanks.
Bill
Bill,
At this time I really recommend the treadmill over just walking. I really hope you can have the knee problem diagnosed and dealt with. If not a knee replacement might very well be in the future. That is something I hope you don't have to go through.
Do something for me? Yes, let people know about my site.
Yes, I have a PayPal account. But no compensation is necessary.
Do well and stay healthy.
David Corder, NSCA-CPTwww.perfectfitwc.com
Is there anything I can do for you? Do you have a PayPal account? Can I pay you for this great advice?
Many, many thanks.
Bill
Bill,
At this time I really recommend the treadmill over just walking. I really hope you can have the knee problem diagnosed and dealt with. If not a knee replacement might very well be in the future. That is something I hope you don't have to go through.
Do something for me? Yes, let people know about my site.
Yes, I have a PayPal account. But no compensation is necessary.
Do well and stay healthy.
David Corder, NSCA-CPTwww.perfectfitwc.com
