fitness experts...or anyone with an opinion...hills vs flat

I'm a pretty athletic person...always have been - half marathons and plenty of triathalons every year...just have added about 20 pounds...

I used to have great trails that I could run for miles at my last place...and I could take my dog with me...he loves to run...

but now that we moved...i don't have that option anymore...but I do have options...

we have a fitness center - with treadmills and all the different equipment...AND I now have a mini-mountain in my backyard...I would say its about 150 feet up...and my dog loves to climb it...I started going up and down...its tough...(I just went for a physical and I am very healthy...I had trouble reaching my max heartrate on the treadmill test - I needed to get to 191 - even though I was turning 30 in 3 weeks...and could only get to 190)...but I pant getting up...and its a slow job getting up b/c some inclines are about 10% if not more...but by the time I get back down I am very rested...



so here is my question finally....

which will help more in a. losing weight and b. staying in shape

1. running on the treadmill for 45+ min
OR
2. going up and down the hill for 20-25 min?

Hmmmm.....well, I would have to say a combination of both. You know that variety is the key to staying in shape, as well as continuing to challenge your body. Running on the treadmill, even if you use the incline, won't work your legs the same as running up and down the hill. And the treadmill, if you ask me, just isn't the same as running outside. I don't know what the studies show about treadmill running vs. running in general, but with that belt moving underneath you, I'm sure you don't burn as many calories as when your legs have to move against a stationary object (the ground) to propel yourself forward.

I hope my rambling made sense!

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Posted by Anniegrl

Running on the treadmill, even if you use the incline, won't work your legs the same as running up and down the hill.

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boy do I know this...it is hell getting up that hill...I will take a picture to show you guys how massive it is...

the issue is that I want to take my dog with me...and he cannot come to the fitness center...while he run the hill with me...(he is a very needy dog...and I like to tire him out )

at our last place it was great b/c he would run on the trails...now we live near a few major roads (and a horse ranch and he has trouble focusing on running and not the horses) so the hill is good for him...

maybe when he is tired from the hill...is it bad to go and do the treadmill?

No, not bad, because again, it's something new to your body. If you've been running that hill for a few weeks, going to the treadmill will be a change, and will be a challenge at first since you won't be used to it.

You don't live near any schools do you? Running hills is comparable to bleachers, and they would have a track there at the school too, so you could do that too (but I guess you would've already thought of this!)

I can't wait until FH and I get a dog - we love to do stuff outdoors, and we have a really nice paved bike/rollerblading path right by our house, plus a bunch of parks to go and play with a dog. What kind of dog do you have?

I would say whichever one you will do most consistently will help you lose weight.

How about the treadmill at an incline?
:)

I think your dog would like the hill option best...

We have a Boston Terrier...he is about 23 pounds...and he keeps up with me on 5 mile runs...well when we used to run on the trails...and since we moved and haven't had those trails...I let 10 pounds come on...


I started the dog out slowly (walking...short distances...running...long distances)...b/c when we lived in Queens...i would take him for walks around the neighborhood and at 1-2 miles he would be crying...and stop and look at you...he was a real wimp...but if he is on dirt...he loves it!!!


I really should forget the dog right now and work on losing these 10 pounds...I can push myself on the treadmill for 45-60 at 7-8 mph....is that a better way to lose weight...I was thinking the hill was good...b/c I used SO many muscles trying to get up that thing!!!

I had trouble reaching my max heartrate on the treadmill test - I needed to get to 191 - even though I was turning 30 in 3 weeks...and could only get to 190)...but I pant getting up..


Could I just ask if this is a good thing or a bad thing and why?

I have trouble reaching my max during spin class and I wonder what it means.

Huh. I've never had this test done. What kind of doctor's visit was this for?

And you can't reach your max heart rate? That's unusual - my heart rate during cardio classes is usually too high! Now, that's a bad thing. If your heart rate is lower than your max, that should be good, because the slower your heart beats, the better. I don't know how to explain the exact science behind it, but it has to do with the total number of times your heart beats during your lifetime. The less it beats, the less you wear it out. (how's that for layman's terms? )
I don't know why during these treadmill tests that you've taken that you're supposed to reach your max heartrate. What was their explanation?

it was a physical for my job...maybe they don't want to give me insurance - if I am going to be sick?


they were testing at what speed...incline and time that I would reach my max...I guess if you reach it in 5 mins...not good...but if it takes you longer that is good...


I reached 191 for a second...but it wouldn't hold...I don't know why I had to get up to it though...

I have a pretty slow beat any way (low 60s at resting) so I am sure that plays into it...


**I mentioned it b/c I thought that you burn more calories at certain heartrates...that I want to be close to max? **

Heartrate as it correlates to calorie burn is something that I don't know much about. I never pay attention to that stuff. Maybe I should - cardio is important not only for the purpose of burning calories, but even more so for making your heart stronger.

Maybe jenny2penny can answer this? Or any other trainers on the boards?

hhhhhhhhhhhhhhm.
Challenging question....my answer....
I am a strong beleive for fat burning and heart benefits do 30+ min least daily.

If you are pressed for time, interval train to get more 'bang for your buck'

To figure out you target heart rate when exercising:
220 - age = Max Heart Rate
Target Range:
Max HR X .65 = 65% max HR
Max HR X .85 = 85% max HR

Keep it in the range of your Target HR for the duration.

Example: 27 year old
220 - 27 = 193 bmp maxHR
193 x .65 = 125bpm (beats per minute)
193 x .85 = 164bpm
target HR = 125-164bpm

I would recommend alternating your workouts if you want variety. That goes for any activity, don't limit your body to 1 activity and allow it to get used to it, constantly challenge it!!

One thing also to remember for treadmill loves is that for a treadmill to come closer to running outside, increase the incline to at least 1.0 grade.

While the hill is challenging your muscle, it might be increasing your heart rate faster because to get up the hill you are relying on the large muscle groups of your legs. thus making you feel tired much quicker (example: Going up stairs makes you winded, large muscle groups that require blood to move are requiring your heart to pump faster to deleiver the blood there).

I would not compare climbing 1 floor stairs (complete in a minute) to 15 minturs of briskly walking. While stairs is harder, such a short distance is too easy.

If you climb up the hill the same distance to the jog on level ground. Then I'd say the hill would require more energy, for the same distance. A similar example is running Vs walking. You can walk 1 mile for about the same about of calorie as you can run 1-mile. Sure you will run it quicker, but the distance is the same. If you speed walk, some find that you actually burn more calories than the same distance of running....mostly due to your legs working hard to move fast & wide strides, but not giving in to running.

I tell people find an activity you can enjoy, monitor your heart rate to make sure you are TRUELY challenging your body and do it daily. Whether it's walking, running, roller blading, biking, elliptical, aerobic classes,,they are all a cardiovascular workout.

Does this help?

Ok...so what do they mean about fat-burning happening at 65% MHR? and Cardio work is for 85% MHR?


so if I 'jog' up the hill for 30 mins...is it the same as 'running' flat for 30 mins?


I'm in really good physical shape...its just that I added a spare tire (I recently measured my waist and I wanted to cry I couldn't believe how big it was) - so I need to lose it!!!!



and since I have your attention...

can you work abs every day? a trainer told me that once - is it true? I do arms 3 x week...I know that its better to do the different muscle groups rotating days...but I can't figure out which go together...so I do all 3x week

You get in the fat burning zone by working out at a slower steady pace, but you burn more calories at a faster pace. So if you did slow and steady for the same amount of time as the faster pace, the faster pace would burn more calories (and burning more calories means losing more weight/fat). I guess some people would rather take it easy and work at the slower pace, even if it means working out for a longer period of time (some people would just rather walk than run!).

Abs every day? Sure, but it depends on how hard you work your abs. Abs need a rest just like every muscle group, if you work them hard enough that is. I do abs every other day.

OK - thanks...


I just do crunches on my workout ball...maybe 50-100 depending on how I am feeling - I just like the workout ball...I would sit and watch TV on it ITs like a hippity hop...


since I started with this hill...I can totally see the definition in my legs - which I am very happy about...since everytime I used weights with my legs...i felt that they would bulk up (that triangle look)...now I just have to lose the tummy inches...