Workout for your Treadmill Fitness Equipment
Not everybody who exercises on an treadmill fitness equipment does so for the same reasons. Some do it to strengthen their heart while others do it to lose weight. Serious athletes, on the other hand, may use the treadmill to build up their stamina for marathons. This is why it is important to use the right type of workout on your treadmill depending on your needs.
Before undertaking any exercise however, whether on an exercise bike or a treadmill, you should know how to compute your maximum heart rate. Maximum heart rate (MHR) is computed by subtracting your current age from 220 for men and from 226 for women. For example, a 35 year-old man should have a maximum heart rate of 185. You then use this number of compute your target heart rate depending on your workout. If you want to lose weight, for example, you should aim for 60% to 70% of MHR. If you want to strengthen your heart through an aerobic workout, strive for a target heart rate of 70% to 80% of MHR. And if you want to maximize your athletic performance, you should have a target heart rate of 80% to 92% of MHR.
To determine if you’ve achieved your target heart rate throughout your workout, you should monitor your heart rate thrice: after warm-up, at mid-point and just before you cool down. The average of the three figures will tell you if you’ve maintained your target rate.
The duration of your workout is also important. If you want to lose weight, you need to work out for between forty-five minutes to one hour daily, to ensure maximum calorie burn. For aerobic workouts, you should work out 20 to 60 minutes every other day. To strengthen your athletic performance, you should work out for no more than 50 minutes per session, a maximum of three days a week with days-off in between.
You can also maximize your workouts by adjusting your treadmill to a slight incline, in order to mimic walking a real hill. This will allow you to challenge your cardiovascular system without having to walk fast. It is also less stressful on hips and knees, making it an ideal workout for those with orthopedic problems. Here is a sample of an easy hill workout, after warm up, increase the elevation of the treadmill by 1% and run for a mile, increase to 2% for a ¾ mile run, to 3% for half-a-mile and finally 4% for another half-mile. Then repeat the first three steps in reverse, ending with 1% incline for one mile. Hill exercises are also good when done on folding treadmills.
If you are using a stationary bike to improve your cardiovascular health then you can start by riding for ten to twenty minutes a day. Vary your speed during the workout; for example, start out at a moderate pace for three minutes, intensify the pace for four minutes then drop down again to the original pace for another three minutes. Your target heart rate should be 60% to 85% of MHR.
Whatever your reason for reasons for getting into exercise, whether on treadmill fitness equipment or by other means, just remember to follow your workout program consistently, and you’ll get the best results.
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