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2003/11/20, 07:01 PM
I have noticed that when I speed walk uphill vs. just speedwalkin on a normal incline, I tend to burn more calories. I was concerned that, 1. I am not gettin my heart rate high enough, or that Im not pushin my limits, 2. That I am not runnin, which is waht is suggested in my personal exercise program. I do however sweat enough, and I have been reaching my goals, as far as speed, distance, and calories burned.
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2003/11/20, 07:06 PM
Actually sweat has nothing to do with the activity.
When doing cardio, the object is to exercise your heart, (cardiovascular exercise).
Your goal is to bring you HR up to at least 80% of your max, and the rest falls in place. Hope this helps, oh ya and if you do decide to speed it up a bit, put the machine at 1% incline. It is easier on the joints.
Good Luck, and please fill in your profile.
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"A will finds a way"
Ivan Montreal Canada
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2003/11/21, 02:38 PM
A lot of us who are not runners work up to that by consistently increasing the speed of walking. I started out at a 3.0 on the treadmill 2 1/2 years ago. I can now get up to 4.6 for short periods of time. I just recently hav been able to jog at 5.5 for 1 and 2 minutes at a time. This is great for me as I haven't run in years and was carrying a lot of extra weight. The key with cardio is to not do the same thing all the time. Try doing an incline workout one day, a longer steady pace walk, one day and then a shorter more intense interval session. I even throw in a walking backwards session once in a while. Of course that you have to do slower.
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/11/22, 03:49 AM
thanks for the help, I am going to invest into a heart monitor and try and keep my heart rate in that range. As far as my profile I have not clue yet has how to do it, Im still having a hard time trying to get into the nutritional plan, whenever I click on that link I get a blank screen. can u please advise me on that also? When I was on the ft. site I did not have any problems with the nutritional portion of the site, now that I have upgraded to the pro. I have not been able to get in the plan!
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Quoting from carivan:
Actually sweat has nothing to do with the activity.
When doing cardio, the object is to exercise your heart, (cardiovascular exercise).
Your goal is to bring you HR up to at least 80% of your max, and the rest falls in place. Hope this helps, oh ya and if you do decide to speed it up a bit, put the machine at 1% incline. It is easier on the joints.
Good Luck, and please fill in your profile.
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2003/11/22, 04:07 AM
Thanks az. I will try and change it up a bit, I forgot to mention that I have been making steady gains as far as speed, and I can now top off at 4.0. I started speed walkin at 3.2 and worked my way up slowly to 3.6 avg. I can get my speed up to 4.0 but only for a short time. I have my own treadmill and It's kind of outdated and I try not to run on it as much. Just does not feel comfortable, as far as the treadmill.
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You get what you put in!
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Quoting from azredhead57:
A lot of us who are not runners work up to that by consistently increasing the speed of walking. I started out at a 3.0 on the treadmill 2 1/2 years ago. I can now get up to 4.6 for short periods of time. I just recently hav been able to jog at 5.5 for 1 and 2 minutes at a time. This is great for me as I haven't run in years and was carrying a lot of extra weight. The key with cardio is to not do the same thing all the time. Try doing an incline workout one day, a longer steady pace walk, one day and then a shorter more intense interval session. I even throw in a walking backwards session once in a while. Of course that you have to do slower.
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2003/11/22, 04:08 AM
Thanks az. I will try and change it up a bit, I forgot to mention that I have been making steady gains as far as speed, and I can now top off at 4.0. I started speed walkin at 3.2 and worked my way up slowly to 3.6 avg. I can get my speed up to 4.0 but only for a short time. I have my own treadmill and It's kind of outdated and I try not to run on it as much. Just does not feel comfortable, as far as the treadmill.
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You get what you put in!
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Quoting from azredhead57:
A lot of us who are not runners work up to that by consistently increasing the speed of walking. I started out at a 3.0 on the treadmill 2 1/2 years ago. I can now get up to 4.6 for short periods of time. I just recently hav been able to jog at 5.5 for 1 and 2 minutes at a time. This is great for me as I haven't run in years and was carrying a lot of extra weight. The key with cardio is to not do the same thing all the time. Try doing an incline workout one day, a longer steady pace walk, one day and then a shorter more intense interval session. I even throw in a walking backwards session once in a while. Of course that you have to do slower.
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2003/11/22, 09:46 AM
Natsone,
As you've already seen, getting your heart rate to a certain percentage is the goal when doing cardio. The actually activity depends on your fitness level and interests. Doing anything uphill is going to be more intense and burn more calories than doing that same activity on a level plane. In fact, adding an incline is a GREAT way to vary things up, which is also necessary.
As far as the intensity level itself, the percentage that you are after is a percentage of your maximum heart rate. The formula is 220 minus your age = Your Max Heart Rate. Multiply your Max Heart Rate times the exercise intensity, which should be between 60% and 80%. No more, no less, unless very specific circumstances apply. If you need more info on that, let me know.
-- Aaron
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Aaron M. Potts
Aarons Personal Training
http://www.aaronspersonaltraining.com
Jacksonville, FL
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