|
Before you start
1
Acquire the use of a treadmill with the capability of at least 8% incline.
2 If your physician agrees to discontinuation of cardiovascular
medications the heart rate method will be accurate if not utilize the Rating of Perceived
Exertion (RPE) scale*.
Do not discontinue medications or begin this routine without
your physicians consent. Heart rate monitor watches with a chest strap are ideal
and any good stop watch or treadmill timer will work to keep time.
3
Calculate 70% of your max heart rate [(220 - age) x .7 = 70%
Max Heart Rate or Target Heart Rate]
Start the three minute timer and begin walking on a
treadmill and slowly increase the speed to 3.4 mph with 0 %grade during the first 3
minutes. Reduce speed if necessary to maintain Target Heart Rate. Do
not increase the grade/incline until you can maintain 3.4mph & 0%grade.
Increase the grade/incline 2% each 3 minutes until you establish a heart rate
equivalent to 70% of your predicted max heart rate or 3-5 on the Perceived
Exertion (RPE)
scale. Continue to walk at this heart rate making adjustments in incline if necessary.
Walk 3-5 times per week for 25-45 minutes. If you are de-conditioned limit your time to a
total of 10 - 12 minutes the first week. During the second week each exercise session
should last 15-25 minutes. When you can exercise at 3.4mph and an incline of 8% while
maintaining a heart rate in the 70% heart rate zone, you can be reasonably assured of completing the
FAA's required level of exercise.
Do not exercise at intensities greater than 6 on the RPE scale or 70% of your maximum age
predicted heart rate without the supervision of a qualified health professional.
*Rate your overall exertion, not just the fatigue in one area of your body. In addition
you should comply with any specific level recommended by a health professional
knowledgeable in your condition.
|
