Cardio...

I have read that I want to do cardio for fat loss at 65-75% of my MHR. I used a calculation I found online (220-age = MHR) to find that 70% of my MHR is abut 133 BPM. Problem is, I am having a heck of a time getting my heart rate up to that level on the treadmill. I did 40 minutes today and for most of it I was at about 110 BPM and at most 117 BPM. What do you do to increase intensity without breaking into a run. I was walking at 3.8-4.0 Km/hour (a little under 2.5mph for the bros to the South) with an incline of 1.0 - 2.5 by the end. Any suggestions on how to ramp it up? Does the BPM I hit today do any good at all?

Thanks

bump? Anyone?

Increase incline.
1-2% incline is nothing. . .
110 bpm will not due much for fat reduction, No.

To keep my THR in the 135 range, I walk at 3.5 mph with an incline of 10-12%.

You could jack up the incline or increase your speed to get to your target. 2.5mph at an incline of 2.0 is not going to raise anyones heart rate to their target. Unless they are extremely obese.

Ok...thanks guys...I will increase the speed and incline and see where I end up.

Very simple: 1. increase the degree of incline so you are going up in the air. By doing this your speed can evan stay the same your heart rate will climb garanteed. 2. Stair stepper 3. eliptical using your arms too.

Quote:

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Originally Posted by bluethunder

Very simple: 1. increase the degree of incline so you are going up in the air. By doing this your speed can evan stay the same your heart rate will climb garanteed. 2. Stair stepper 3. eliptical using your arms too.

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Thanks....I will try this on Saturday. Thanks for all your help BT.

No Problem.

Increase the incline or hold your arms above your melon. Both make walking on a treadmill more of a challenge.