I was reading through the April 08 addition of FitnessRX magazine and ran across and interesting article called Cardio Burn. On page 97 it talks about where you should stride for on the treadmill, elliptical, stationary bike and stair-climber. Here is some goals that I would like to make sure that I am reaching while doing cardio on the machines:
Treadmill: I have found that you burn way more calories running rather than walking, so the treadmill should be set at a slight incline, between 2-5 perfect. I had read in other articles that this will seem more like running outside. Never hold onto the railing when you run. Try and keep your heart heart at 80% effort. The formula is to take your age minus 220 and then multiply that by 80%. So for me I should try and keep my heart rate at 220-40=180 x .8=144. Generally, when I run my heart rate ranges from 146-163.
Elliptical: On this machine you should try and maintain at least 100strides per minute. And you should adjust your resistance and incline so that your heart rate is at 80%.
Stationary Bike: Try and ride at 80rpm a minute. Increasing resistance to get the 80% heart rate.
Stair-Climber: Make sure that you are taking as big as steps as possible.
I was reading through the April 08 addition of FitnessRX magazine and ran across and interesting article called Cardio Burn. On page 97 it talks about where you should stride for on the treadmill, elliptical, stationary bike and stair-climber. Here is some goals that I would like to make sure that I am reaching while doing cardio on the machines:
Treadmill: I have found that you burn way more calories running rather than walking, so the treadmill should be set at a slight incline, between 2-5 perfect. I had read in other articles that this will seem more like running outside. Never hold onto the railing when you run. Try and keep your heart heart at 80% effort. The formula is to take your age minus 220 and then multiply that by 80%. So for me I should try and keep my heart rate at 220-40=180 x .8=144. Generally, when I run my heart rate ranges from 146-163.
Elliptical: On this machine you should try and maintain at least 100strides per minute. And you should adjust your resistance and incline so that your heart rate is at 80%.
Stationary Bike: Try and ride at 80rpm a minute. Increasing resistance to get the 80% heart rate.
Stair-Climber: Make sure that you are taking as big as steps as possible.