The speed at which your heart beats during exercise provides an indicator of how hard you are working. Cardiovascular exercise that increases your heart rate up to 65 to 85 percent of your maximum heart rate is recommended to build strength and endurance in the heart and lungs, as well as reduce the risk of heart disease, hypertension and diabetes. The treadmill is an ideal form of cardiovascular exercise because it provides sensors that allow you to measure your heart rate throughout your workout.
Determining Maximum Heart Rate
Most treadmills have a chart on the dashboard that provides target heart rates based on age. They use the calculation of 220 minus age, multiplied by 65 and 85 percent. For example, a 40-year-old would have a maximum heart rate of 180 -- 220 - 40 = 180. However, the target workout range would be between 65 and 85 percent of 180, or 117 and 153 beats per minute. An alternate, more accurate method is to do a treadmill run test starting at 2 miles per hour at 2 percent grade. At the end of three minutes, increase to 3 miles per hour and 4 percent grade. Continue to add one mile per hour and 2 percent grade increase every three minutes until you are running 5 miles per hour at an 8 percent grade. Keep the speed constant, but increase the grade by 2 percent every three minutes until it reaches 12 percent. When you are too tired or your heart rate stops increasing, record the heart rate. That is your maximum heart rate.
Maximum Heart Rate and Heart Disease
Exercise can improve and build heart health; however, because it strains the heart, clients with a history of heart problems should consult a doctor before using a treadmill. For these patients, the standard methods of calculating maximum heart rate may not be suitable. A doctor can provide guidelines for determining and measuring heart rate. This may include a doctor-supervised treadmill stress test that measures heart rate and oxygen processing.
Maximum Heart Rate and High Blood Pressure
Exercise can help reduce and control high blood pressure; however, patients who take beta blockers should consult their doctor before doing any cardiovascular exercise, including the treadmill. Beta blocker medication is designed to lower blood pressure and can counteract the effects of exercise on increasing heart rate. This can result in someone working out too hard, even though the heart rate is low. A doctor can give you guidelines for determining your maximum and target heart rate for exercising.
Measuring Heart Rate on Treadmills
Most treadmills come with sensors that allow you to measure your heart rate during the workout. They can be held at all times while walking for constant heart rate monitoring. Holding the sensors while running is not advised. During a run, slow down to a brisk walk to measure your heart rate, then pick up the pace once you have received the information.
References
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- American Heart Association: Target Heart Rate
- Training2Run.com: Maximal Treadmill Stress Test
- American Council on Exercise: Exercising With Heart Disease
- National Heart Lung and Blood Institute: Stress Testing
- MayoClinic.com: High Blood Pressure (Hypertension) - Beta Blockers: How Do They Affect Exercise?
Member Comments