Treadmill Exercises Using a Heart Rate Monitor
you will find six treadmill workouts to choose from, each using
the heart rate monitor. The heart rate monitor is one of the most
important pieces of equipment on a treadmill. You will find one
on almost all treadmills and it measures your heart rate throughout
your exercise program.
you can begin any of these workouts you must know your own Maximum
Heart Rate (MHR). This is best calculated by your doctor during
a treadmill test of cardiovascular fitness. If you are over 35 years
old, overweight or very unfit, you should consult your doctor before
beginning any exercise program.
to know your personal MHR is highly recommended, although there
is a general formula that can be used to calculate an average MHR
according to your age. People of the same age vary widely in their
fitness level and you should keep in mind that it is designed for
the average person. So if you know that you are less fit than the
average person of your age, you could calculate as if you were 5
or 10 years older. This is the formula:
= 220 - age
for a person 20 years old, MHR is 220-20=200. For a person 35 years
old it is 185.
you know your MHR you can pick from the following workouts and use
the Heart Rate Monitor on the treadmill to know that you are going
at the right speed. So for example if your MHR is 190 and you pick
workout 1, then you should be at a speed where the monitor shows
that your heart rate is between 60% and 70% of 190, i.e. between
114 and 133.
workouts that have a lower percentage MHR will feel easier, although
they may be longer. If you are beginning an exercise program you
are recommended to start with the lower MHR workouts to avoid putting
a lot of stress on your heart. As you become fitter, you will find
that you will increase the speed of the treadmill to reach the same
heart rate. After increasing your fitness measurably with one workout
you can move on to another.
each workout, do stretching exercises before and after the workout.
When you are ready for one of the higher MHR workouts you should
warm up and cool down with 5-10 minutes of #1 at the beginning and
end of your workout.
are the treadmill workouts:
Treadmill Walk: 50-60% of MHR, every day for 30 minutes. This
is a gentle walk and a good way to start using your treadmill.
Loss Walk: 60-70% of MHR, every day for 45-60 minutes. This is
a faster walk but still suitable for most people and will help
you burn off calories as well as increasing your fitness level.
Walk: 70-80% of MHR, every alternate day for 20-60 minutes. On
the other days, you can do either #1 or #2. You will breathe heavily
but should not get out of breath - if you do, you are probably
not fit enough for this one yet. When you are ready for it, this
can be very beneficial for cardiovascular health and will result
in a level of fitness that many people will be happy with.
Walk: 65-75% of MHR for 6-8 miles, once each week. This will improve
your long distance walking strength and bearing and can be useful
for race preparation.
Building Walk: 85-90% of MHR for 8 minutes, then 55-65% of MHR
for 2 minutes, repeated 3 times. Finish with 5-10 minutes at 55-65%
Walk: 80-90% of MHR for 20-30 minutes, twice per week. This will
be a very fast pace of walk and at first you may need to run to
reach this MHR.
any other form of exercise, it is very important to exercise regularly
and begin gently to get the most out of your treadmill workouts.
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