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Losing Weight on the Anti-Gravity Treadmill

Walking and running are great ways to exercise. Because they are weightbearing exercises they are great for bone health and joint health. They can be a great cardiovascular workout and can burn calories and assist with weight loss.

Unfortunately exercise, including walking, can be painful for anyone who is overweight or has osteoarthritis or injury, or is recovering from surgery.  In fact, Obesity and a higher Body Mass Index are risk factors associated with osteoarthritis and delayed recovery from surgery. Exercise is a proven way to reduce body fat; however, osteoarthritis or other injuries can limit exercise capability because of increased joint pain.

The AlterG Anti-gravity treadmill. By Reducing your effective weight during exercise with the AlterG Anti-Gravity Treadmill, you can reduce or eliminate pain you might experience while walking. You can walk or run on the AlterG at between 20 and 100 % of body weight in one % increments. Reducing your pain means you can increase your activity levels and caloric burn. As you get fitter and the weight comes off you can gradually increase the weight percentage. An example program is as follows.

·       Begin with light stretching for the legs as instructed by an exercise physiologist or physiotherapist.

·       Walk at 50-70% body weight for 15-30 minutes

·       Reach target heart rate by increasing walking speed as necessary to 1.5-3.5 mph.

·       If walking is comfortable and heart rate is below the target zone, add treadmill incline.

·       Progressively increase each session by increasing one of the following: body weight, exercise intensity (speed and/or grade), and/or duration by 1-5% as tolerated pain free. Effective body weight should be increased based on your level of pain. When increasing exercise intensity and/ or duration, keep the heart rate in the target.

·       Stretch again after exercising on the Anti-Gravity Treadmill

·       Apply ice as necessary to prevent muscle soreness or joint pain from activity and to allow exercise activity the next day.

·       Follow the progression table below with goal of consistent exercise activity at least 3 days/week

·       Weight loss cannot be optimally achieved by solely increasing physical activity; modifying diet will also be necessary.

·       Healthy weight loss requires long-term changes in eating habits. Well-balanced, micronutrient dense meals before, during, and after exercise is important.

·       Maintain adequate hydration.

·       Set up regular meetings with a health professional for further guidance and instruction regarding diet planning.

You can book the AlterG for your independent use. It is easy to use but you will need an appointment with an Exercise Physiologist or Physiotherapist to set up your program and teach you.

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