Re: Treadmill walking

I would suggest investing in a pulse monitoring system, calculating your
target zone, and exercising in it. I recommend the Karvonen method for
setting the target, but if you have been sedentary for a while, do discuss
it with your primary care physician. This link is to an explanation of the
Karvonen method, but the equation they give is short a few parens. It
should be: ((Max Heart Rate - Rest. Heart Rate) x Intensity) + Rest. Heart
Rate = Training Heart Rate
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm


I use an inertial rowing machine instead of a treadmill, but the theory of
how to do it safely, is the same. I start at the bottom of my target pulse
zone after a short warm up period, (five minutes, at half pace), and work at
a steady pace until I reach the max rate (25 to 35-minutes). Then I cut the
pace in half for five to ten minutes to recover, and call it a day. I
monitor the pace by talking to myself occasionally, if you are too out of
breath to talk, your pace is too fast. Try to start your exercise regimen
at pace which allows you to keep your pulse in the target range for a full
twenty minutes. Another thing to look at is how long it is taking for your
pulse to drop down from the top of your range, to the bottom of your range.
It shouldn't ever be longer than you exercised for, or you are really over
doing it.. As your cardiovascular conditioning gets better it should drop
down to about two minutes, but no more than five.

For now; Don't worry too much about speed, distance or time. Limit your
aerobic exercise based on your pulse. That is the safest way.

You will gradually build up to longer times / distances, at higher speeds.
Do not set finite goals of ten percent per week, etc. Just let your body
tell you how much you can do, and do it.

And, remember that old adage of "no pain, no gain is wrong". It should be
"no strain, no gain". You shouldn't ever really hurt, (discomfort is ok),
either during or after exercise. Unless, of course you have progressed to
the point you are competing. But even then your pace should be determined
by what your cardiovascular system can handle.

Good luck
.

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