A treadmill with heart-rate monitoring bars is an effective tool for you to use when training. Your heart-rate response to exercise intensity actually decreases as your fitness improves. Use the heart-rate-monitoring feature of your treadmill to improve your fitness by increasing the incline or speed of your treadmill until you reach your target heart rate. The American College of Sports Medicine advises you to do at least 30 minutes of moderate to vigorously-intense aerobic exercise three to five days per week to reduce your risk of chronic disease.
Step 1
Calculate your maximum heart rate by subtracting your age from 220; this gives you an estimate of the maximum number of times your heart will beat in one minute. Multiply your maximum heart rate by 60 percent, 70 percent, 80 percent, 90 percent and 95 percent. Create a small table of your heart rate calculations as percentages of your maximum heart rate that you can tape to your treadmill.
Step 2
Create a vigorously-intense interval treadmill workout using your heart-rate table. List each of your heart rates twice from lowest to highest except for your heart rate at 80 percent; list your heart rate at 80 percent four times.
Step 3
Tape your interval heart-rate list to your treadmill to do a high-intensity interval workout. Secure a heart rate monitor around your waist to easily check your heart rate or use the heart-rate bar on the treadmill. Walk at a slow pace for 90 seconds, then sprint according to the percentages of your maximum heart rate. Increase the speed on the treadmill until your heart rate reaches each percentage level; once it reaches your target level, sprint for 20 seconds. Continue to alternate between walking and sprinting for a total of 20 minutes.
Step 4
Attach your original heart rate list to your treadmill for a moderately-intense steady-state jog. Start with a slow jog on your treadmill for five minutes, then wipe your hands and hold the heart rate bar on the treadmill until you get a reading. Slightly increase your speed until your heart rate is between 60 and 70 percent of your maximum heart rate, as noted on your list; check your heart rate every 7 to 10 minutes and adjust the speed on your treadmill so your heart rate stays within this range for the duration of your run.
Things You'll Need
- Heart rate monitor
- Tape
References
- "Exercise Physiology, Energy, Nutrition and Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
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