Of course, I still needed a diversion to make the time go faster. So I did this workout while watching the Michigan Wolverines obliterate the Nebraska Cornhuskers. The only real difficulty was singing the Michigan fight song while running, but I managed. I even did the fist thrust during "Hail, Hail to Michigan...". It turned out to be a great workout.
Workout Summary
Treadmill time: 62 minutes
Distance: 6.2 miles
Calories burned: 639
Maximum heart rate: 184 bpm
Weight training: 40 minutes
Wow, this is a great workout!!! Don't know what the Borg scale is though?
ReplyDeleteA guy named Gunnar Borg came up with this scale to rate how hard you feel like you're working. The scale ranges from 6-20. At a level 6, you're sitting and not exerting any effort. At a level 20, you're going at an all-out pace, you can go no faster or harder. Borg used 6-20 because if you add a zero to the number, it corresponds to your heart rate (for a normal, healthy, young person). If you're sitting, your HR is close to 60, if you're going all-out, your HR is close to 200. Using the Borg scale is a nice way to workout and not have to stop and count your heart rate. If you exercise at a point where it feels "somewhat hard" (level 13-15), you most likely are in your workout range (55 - 85% of maximum heart rate).
ReplyDeleteTo figure out your workout range, use the following formula:
220 - age = Maximum HR
Multiply that number by .55 and .85 to get the range your HR should be for a good aerobic workout.
Example: For me 220 - 54 = 166
166 x .55 = 91
166 x .85 = 141
My HR should be 91-141 beats per minute during an aerobic workout.
This is just an estimate. Everyone is different. When I was running on the treadmill, I got my HR up to 184 and I wasn't going all-out. The only way to know your true maximum HR is by doing a stress test (graded exercise test). If you're over 45, you should have a physician present. I hope that answers your question.
Had to put in that Nebraska lost, huh?? I love doing interval training on a treadmill too, I have a hard time doing it outside. The timer and or odometer keep me on track with the intervals!
ReplyDelete