Duration And Speed Of A Treadmill Workout

Don't like this article ?

Check a similar one:

Many of the those who start training with a treadmill have no clue about how much and at what rhythm they should walk in order to lose some pounds and achive a better fitness level.

Well there are many possible answers but there are always two constants to consider:

First: Find your target heart rate.
Second: Once you reach your target heart rate keep the pace for 30 to 45 minutes.

What you need to know is that no matter how old you are, and no matter your fitness level is you always need to reach your target heart zone. That’s why most of the treadmills come with a heart monitor system. If you don’t reach this target heart rate it means you are not working hard enough.

TargetZone

If you don’t get up to your target heart rate you may as well not be on the treadmill at all as you are not working hard enough to see any result.

About your heart rate

The target heart rate is around 60 to 85 % percent of your maximum heart rate. The maximum heart rate is the upper limit of your heart beat during physical activity. Your maximum heart rate is about 220 minus your age. Use the numbers below as general guidelines.

20 years: Target heart rate: 100-170 beats per minute | Maximum heart rate: 200 beats per minute
25 years: Target heart rate: 98-166 beats per minute | Maximum heart rate: 195 beats per minute
30 years: Target heart rate: 95-162 beats per minute | Maximum heart rate: 190 beats per minute
35 years: Target heart rate: 93-157 beats per minute | Maximum heart rate: 185 beats per minute
40 years: Target heart rate 90-153 beats per minute | Maximum heart rate: 180 beats per minute
45 years: Target heart rate 88-149 beats per minute | Maximum heart rate: 175 beats per minute
50 years: Target heart rat 85-145 beats per minute | Maximum heart rate: 170 beats per minute
55 years: Target heart rat 83-140 beats per minute | Maximum heart rate: 165 beats per minute
60 years: Target heart rat 80-136 beats per minute | Maximum heart rate: 160 beats per minute
65 years: Target heart rat 78-132 beats per minute | Maximum heart rate: 155 beats per minute
70 years: Target heart rat 75-128 beats per minute | Maximum heart rate: 150 beats per minute

Now, if you don’t have a heart rate measurement system on your treadmill you can check it like this:
1. Stop momentarily, take your pulse for 10 seconds, and multiply this number by 6 to get your beats per minute.

Comments

Leave a Reply