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During
your work out
Stay in the middle portion of the
tread-belt.
Monitor
your breathing. Can you carry on
a normal conversation without losing
your breath? If you are out of breath
it is time to reduce your speed
and elevation.
It is recommended to monitor your
pulse or for treadmills without
the display of heart rate use a
heart rate watch with wireless ECG
accurate chest strap to monitor
your heart rate.
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Always be in the 55%
to 85% of your targeted heart rate for
maximum benefit. The heart rate is calculated
as 220 minus your age x 55% of that figure
for lower heart rate & 75% as the
upper heart rate. Athletes and fit people
sometimes like to exercise upped 85% of
their heart rate.
Keep changing the speed
and incline as needed to stay within the
breathing and your target heart rate zone.
Recommended:
If you want to stimulate
outdoor conditions for walking or running
on a level surface, set the treadmill
incline to 2 degrees. This helps to further
cushion the impact of your feet on the
moving surface.
Duration of Exercise:
Walkers:
Walk a brisk pace after warm up for a
minimum of 24 to 48 minutes each workout
and then cool down slowly reducing your
speed.
Runners:
Run 20 to 30 minutes each workout. If
you run for 40 minutes and more be sure
that you also do some resistance exercise
to strengthen your leg and hip muscles.
Frequency
of Exercise:
Walkers:
Walk everyday
Runners:
Run 3 to 5 times a week
- 20 minutes
of continuous exercise will benefit
you with cardio improvement
- 24 minutes
will in addition help to relieve you
of stress
- 48 minutes
will additionally to the above help
in targeting your weight loss
After the work out
- Drink a large glass of water [you’ll
recover faster]
- Do some light stretching exercises
Calorie consumption:
Calories are calculated
using the formula developed by the American
collage of sports medicine. There are
two different equations, one for walking
and one for running. The American College
of sports medicine uses the walking equation
for speeds less than or equal to 3.7 mph.
The running equations are used for speeds
in excess of 3.8 mph.
The computations are
based on a 150 pound [68kg] person. If
you were heavier than this you would have
burned more calories than shown on console.
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Intensity
of Exercise:
A good exercise
program is not complicated. Exercise
within your limits and stay motivated
with realistic goals. The three
elements for a sound exercise program
are A} Intensity
– How hard you exercise, B}
Duration – How long
you exercise and C} Frequency
– How often you exercise.
Intensity
of exercise is best described
by how you feel. What is your heart
rate like? How do your muscles feel?
These are moment-to-moment sensations
that you’re aware while exercising.
If you find yourself getting “out
of breath” then the intensity
is far too difficult. Breathing
is an excellent way to gauge intensity,
if you feel breathless then reduce
your speed.
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Should you
Walk or Run?
This depends on several
factors like body weight, fitness goals
and what you like to do.
Walking is the safest,
most compatible form of exercise for most
people. If you are beginning an exercise
program and are new to exercise, or participate
in aerobic activities less than three
times a week, then we strongly recommend
that you walk.
On the other hand, if
you’re an experienced runner, stick
with your program – use the treadmill
the way you want.
Important
considerations:
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If
you’re interested in weight
control, walking burns as many calories
as running does up to a running
pace of about 7-mph [4.3kph]. In
other words just for a marginal
increase in calorie expenditure,
you have to run fast, this for most
people is not worth the extra effort.
Recommended time 48 minutes of brisk
walking inclusive of warm up and
cool down
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Your chances
of losing weight successfully are
far greater with walking. Walking
increases your daily calorie expenditure,
raises your metabolism, improves
cardiovascular fitness and strengthens
your legs. It is also much easier
to walk than run
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Heavier persons
should always walk until they’ve
shed some weight and are closer
to their desired body weight. Extra
weight means stress on joints and
muscles, which in turn means residual
muscle soreness
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If you are planning and want
a tougher workout and feel that
just walking at a brisk pace is
not adequate then try walking
on an incline stimulating a hill
walk.
Remember you sweat as much while
walking or running and that the
cardiovascular activity is the
same. Running only gives the additional
benefit of enhanced stamina and
endurance
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Weight loss is more predominant
when your ‘Glycogen’
levels are the lowest.
Early in the morning before
breakfast is when your levels
of glycogen are the least. It
is the best time for exercise
for those wanting quicker results
in weight loss.
Take it easy; Lose weight in
comfort. Avoid feeling and being
sore and discouraged. When
you have reached your target goals
and weight loss, reevaluate
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Always Warm
up and Cool down in an exercise
program – Gradually increase your
speed by warming up to your peak speed
of running and before the end of your
program gradually cool down by reducing
your speed.
What are the expectations
for success?
This is very important.
How much change in your fitness level
and health do you expect to gain from
your walking/running program?
Start
by learning the fitness habit. Set
reasonable and attainable targets.
Set up a schedule and stick with
it. Stay motivated. Practice your
new habit faithfully and within
no time it will be built into your
daily routine. Use the treadmill
regularly; get the benefits that
you richly deserve.
If you are the
kind of person that sets up a schedule
and can’t stick with it, then
be very patient with yourself. Fitness
benefits are a function of how regularly
you exercise.
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Whatever your goals –
keep the end in mind. For example, if
you want to lose weight, set reasonable
expectations. Regardless of your goal,
be patient and persistent. It takes a
while for your body to get message of
change.
For weight loss do
not forget the other half of the equation
namely diet.
Benefit of
Aerobic exercise:
Aerobic means air with
oxygen. Walking & Cycling are excellent
aerobic activities. In addition to cardiovascular
the other additional benefits are –
Changing to
low fat cooking:
You can alter recipes,
change the way you prepare foods and alter
cooking methods to reduce the amount of
fat in the foods you prepare.
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Visit us at Landmark
Associates Private Limited and
see a vast range of both the manual and
motorized treadmills displayed at our
showroom. We are today the India’s
largest importer and distributor of world
rated fitness/ gym equipment.
With prompt after sales
service and the very best in quality of
equipment – we guarantee
your satisfaction.
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