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Tue, Dec. 12th, 2006, 11:12 am
Basil's Lunar Lander Treadmill Workout

tags:exercise

Basil's Lunar Lander Treadmill Workout


I've been working out every work day since Veteran's Day. I've figured out a way to have fun on a treadmill without getting arrested. Tell me what you think.

(220 - age) * .725 = 72.5% of your maximum heart rate. 72.5% is right in the middle of the range of effective exercise (55 and 90 percent) AND right in the middle of the overlap between fat-burning (60 to 75%) & cardio (70 to 90%), so my target for my age = 132 BPM.

I get on the treadmill and go up the hill. I check my heart rate every 15 seconds and adjust the incline and/or speed. If I'm 10 points under my target (122 or less), I increase the incline AND the speed. If I'm at 123 to 131, I increase the incline. If I'm at 132, I increase the incline and decrease the speed. If I'm at 133 to 141, I decrease the speed. If I'm 10 points over my target (142 or more), I decrease the incline AND the speed.

I do this until I'm at max incline. At max incline I go down the hill. I check my heart rate every 15 seconds and adjust the incline and/or speed. If I'm 10 points under my target (122 or less), I increase the incline AND the speed. If I'm at 123 to 131, I increase the speed. If I'm at 132, I decrease the incline and increase the speed. If I'm at 133 to 141, I decrease the incline. If I'm 10 points over my target (142 or more), I decrease the incline AND the speed.

This keeps the heart rate constant, minimizes the repetitive stress, and keeps me occupied playing "Lunar Lander" with the treadmill.

I also use a chest-strap-and-watch heart rate monitor so I don't have to hold the heart rate bar on the treadmill, which are rarely in a comfortable position for everyone. Also, the chest strap sends the heart rate signal to the treadmill, so you don't even have to look at the watch. You just wear the strap and read the screen. Every treadmill with a heart rate bar has successfully received and displayed the heart rate from my strap.

I like the chest strap because it allows me to walk with a weight suit or hit the heavy bag play drums or whatever I want as my exercise for the day. I tape the watch to the wall or the drum kit or wear it on my wrist and stay in my heart rate target and my heart doesn't care how I'm exercising.

basilwhite.com