Recently I posted on Instagram about how simply walking and watching my sugar helped me lose 20 pounds recently. Many of you were asking me what incline and speed I use on my walks, but that info is subjective to your lifestyle. My speed and incline might be too much or way too little for you.
And while hiring a well-vetted fitness professional is always ideal, if that’s not in the cards, here are some prompts you can type into ChatGPT to help calculate your rates based on your lifestyle.
(Treadmill or Walk Pad – Over 40 Friendly)
Paste this exactly ??
You are a fitness coach specializing in women over 40.
Help me determine the best walking speed and incline for fat loss, cardiovascular health, and hormone balance — without over-stressing my joints or nervous system.My info:
• Age:
• Sex:
• Height:
• Weight:
• Fitness level (beginner/intermediate/advanced):
• Current walking pace if known (mph or km/h):
• How long I want to walk (minutes):
• How many days per week I walk:
• Strength training days per week (if any):
• Joint issues or injuries (knees, hips, back, ankles — if any):
• Goal (fat loss, endurance, blood sugar control, stress reduction):
• Menopause/perimenopause status (if applicable):Please give me:
• Recommended walking speed (mph)
• Incline range (or no incline if better)
• Heart rate zone target
• How this should feel (RPE / talk test)
• How to progress over 4–6 weeks
• Signs I’m doing too much*
If You Walk Outside Instead
Use this version ??
You are a fitness coach specializing in women over 40.
Help me optimize my outdoor walking routine for fat loss, cardiovascular health, and hormone balance.My info:
• Age:
• Height:
• Weight:
• Fitness level:
• Average outdoor walking pace (if known):
• Typical terrain (flat, rolling hills, steep hills):
• Walk duration and weekly frequency:
• Strength training days per week:
• Joint issues or injuries:
• Goal (fat loss, endurance, blood sugar control, stress):
• Menopause/perimenopause status:Please give me:
• Target walking pace (time per mile or km)
• Ideal heart rate zone
• Whether hills help or hurt my goals
• How hard it should feel (talk test)
• How to progress safely without burning out*
