Looking for a treadmill exercise that is both low impact and effective? Power walking might just be the thing. Treadmills are common when it comes to cardiovascular exercise or when it comes to working your legs out with exercises such as squatting. Jogging or running on this handy exercise tool can both burn extra calories and make the heart rate soar. But power walking on the treadmill can also be effective. This simple, easy form of cardio can add variety to a fitness routine while blasting away unwanted pounds. Warm-Up Before beginning a treadmill session, always perform a warm-up. Warm-ups do exactly what they indicate—help warm-up the muscles and prepare them for physical activity by elevating the heart rate, allowing blood circulation and elevating body temperature. Warm up for at least five minutes with a slow-paced walk, or performing simple stretches. Once the muscles are warm it is safe to begin exercising. The Workout Step carefully onto the treadmill and adjust the speed to a moderate walking pace. Continue adjusting the speed level until at a speed of approximately 3.4 to 3.7 and walk at this pace for roughly five minutes. While continuing to walk at a brisk pace, raise the arms until the forearms are at a level parallel to the elbows; form the hands into loose fists. Avoid clenching the fists too tightly as doing so may prevent proper circulation. Swing the arms back and forth, making sure that the left arm swings out while the right foot is forward and that the right arm swings out while the left foot is forward. This creates a steady rhythm and pattern of movement to follow with each step. The striding of the foot and pumping of the arms should be done with exaggerated movements to keep up momentum. Power walk at this speed for 20 minutes. Gradually adjust the treadmill to simulate an uphill incline, while keeping the legs and arms steadily moving. After arriving at the desired incline, adjust the treadmill speed to an increased pace of approximately 4.2 to 4.6. This speed may vary depending on fitness levels--adjust accordingly. Power walk at this speed for approximately 10 minutes. Now gradually turn off the incline adjustment until walking at a level pace at a reduced speed of 3.5. Walk at this speed for two or three minutes; reduce the speed to 2.5 until gradually bringing the treadmill to a stop. Cool-Down Conclude the power walking session by performing a five minute cool-down stretch. Cooling down afterward is essential to prevent post-workout muscle tightness and soreness. Although power walking on the treadmill is considered low impact, it may be too intense for those with joint issues or other health conditions. But for those for whom this exercise is safe, performing 30-minute treadmill power walking sessions three times a week can provide an uncomplicated way to help with weight management.
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Giving an appropriate answer to the question of how fast to run depends to some degree on the fitness goals of the person asking the question. Is the person just beginning a cardiovascular exercise regimen? Is the goal a desire to fine tune for an upcoming road race? But for those who take up a running program with the aim of improving general overall fitness, there are two interrelated terms common to running, pace and intensity that can help answer the question of how fast to run. Defining Pace Pace is simply how fast a person is running. Runners usually talk about pace as it relates to distance. For example, a person completing a mile every eight minutes is said to be running at an eight-minute pace. Pace is a simple concept when it comes to treadmill running because it can be set on the machine and all the runner need do is keep up with the moving belt to run at a defined pace. It becomes a bit more complex for those who do their running outside on streets and sidewalks. Understanding Training Intensity Training intensity in running is simply how hard the body is working while running at a particular pace. Intensity can be measured in three primary ways; perceived exertion (how hard it feels), by using a heart rate monitor and by the “talk test.” Perceived exertion can range from very light to very hard. Light jogging, for example, produces a perception of light exertion while all out sprinting produces a feeling of hard exertion. Heart rate monitors measure effort in terms of a percentage of maximum heart rate. As a person runs faster and longer the heart rate increases to a point where it can increase no more, which is defined as maximum heart rate. Percentages of maximum heart rate, termed target heart rates can be used by a runner when the maximum heart rate is known to choose a training pace that best meets the person's personal training goals. The “talk test” like perceived exertion is subjective yet can be an accurate means of measuring exercise intensity. While running if a person finds it difficult to verbally answer questions or make brief statements without pausing or gasping for the next breath, the running pace is likely too hard. If on the other hand a person is able to easily carry on a conversation while running, the run pace is likely too easy. Using Heart Rate Training to Determine Run Pace and Intensity Heart rate training is the most effective means of identifying a running pace that produces the right exercise intensity. The first step in using heart rate training to determine the best pace at which to run is calculation of maximum heart rate which varies from person to person. The most accurate method of doing so is by taking a stress test but a reasonably accurate result can be obtained by using one of the various formulas available that predict maximum heart rate. One of the most widely known formulas predicts maximum heart rate by subtracting a person's age from 220. However, Dr. Kenneth Cooper, M.D., president and founder of the Cooper Aerobics Center in Dallas, Texas, considers the formula; 200 minus half a person's age to be a more accurate predictor. The American Heart Association recommends that all healthy adults should get 30 minutes of moderate intensity exercise five days each week. Once a person has calculated his maximum heart rate, the recommendation can be used with heart rate training to determine the speed at which to run to effectively produce increased fitness. Moderate intensity exercise is defined as an activity that raises the heart rate to between 60 and 80 percent of the maximum. Applying these percentages to a person's individual maximum heart rate produces training heart rate goals that determine pace. The simplest method of monitoring heart rate while exercising is by using a heart rate monitor that includes a transmitter that is strapped over the chest and a receiver that is typically worn on the wrist. It is possible however to use heart rate training without a heart rate monitor by manually taking the pulse at the throat or wrist. |
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