Because your body has got used to walking at the same
pace for the same amount of time everyday. You need to plan out your
workout sessions in accordance with the targets set by you.
The reasons for using a treadmill may differ from person to
person. Whether you wanna loose that extra weight or whether you wanna
improve the condition of your heart, the purpose behind your using the
treadmill would be different from that of your friend. It may be the
time to adopt a schedule with a variety of walking workouts. To
understand the various workouts, you first need to understand the
concept of MHR.
Maximum Heart Rate (MHR)
Whether you are working out on a right pace or not can only be determined when you
are aware of your MHR. MHR is determined by your genetic make-up, age
and gender. You may rely on generalizations but it is always ideal to
get it checked clinically by a cardiologist or exercise physiologist by
carrying out a treadmill test. However, if you are over the age of 35,
have had a history of heart diseases or are overweight, clinical testing
is recommended strongly. The basic MHR can be calculated as follows:
1) Men = 220 &ndash age
2) Women = 226 &ndash age
After you know your MHR, you can choose from any treadmill workout from
the following, depending on your requirements. But for each workout,
stop after every 10 minutes to do some easy stretching. While, for the
workouts that are above 70 % of MHR, a 10 minute warm-up at an easy pace
and some stretching is suggested before you move on to the suggested
rate. Once you have finished walking fast, finish off by walking slowly
at an easy pace for 10 minutes and light stretching.
You can choose the workout that best suits your requirement from
the following list:
1) Weight control walk: 60-70 % of MHR, daily for 45-60 minutes.
This is a kind of brisk pace, where you can notice your breathing but
can still hold a conversation along. If you workout at this pace for a
longer duration, you end up burning calories which force the body to
utilize its fat stores for energy.
2) Easy health walk: 50-60 % of MHR, daily for 30 minutes. This is
a comfortable as well as purposeful pace which helps in building long
term health and well-being.
3) Aerobic walk:70-80 % of MHR for 20-60 minutes, every
alternative day. On the days you don't carry out this walk, undertake
weight control walk or easy health walk. This is a quick pace walking
with loud breathing which will not make you go out of breath. It is
very effective in improving your aerobic fitness.
4) Distance/Endurance walk:65-80 % of MHR for
5-10 miles, once per week. It improves your bearing capacity. If you
are planning to participate in a 5K or 10K race, your distance walk
should exceed the race distance by a mile or two.
5) Economy workout: These are the short sessions of walking as
fast as you can for 30 seconds followed by a 2 minute slowed down
walk. Repeat the process 8 - 12 times, once per week. For those who
participate in races, it helps in building speed as well as technique.
6) Athletic performance walk:
80-92 % of MHR for not more than 50
minutes, 1-3 times a week with days in between. This is a very fast
pace walking with heavy breathing. You may need to start with jogging
to attain this level.
Choose a workout style for yourself and just go for it! Whether you use a
manual or a motorized treadmill, the facility to count the rate of your
heartbeat is available in both of them. So, you should have no problem in
undertaking any of these workout styles.