How to Work Out on an Arc Trainer
The arc trainer's resistance levels change how fast you pedal the machine. nike football boots The resistance controls the amount of force that you push against as you exercise. Most arc trainers have resistance levels between zero and 60. Select a resistance level that allows you to exercise at a steady state between 30 and 60 minutes. At the end of your workout, you should feel fatigued, so avoid selecting a resistance level that is too easy. You can vary the resistance level as you exercise to create an interval workout. For example, exercise for two minutes at a light resistance of 15 and then exercise for one minute at a heavy resistance between 50 and 60 before returning to a level 15 resistance.



The resistance isn't the only variable on an arc trainer. The incline level of the arc trainer also changes the intensity of your workout. Most trainers have 21 incline levels. The crescent-shaped movement of your legs in the pedals gets more intense the higher you place the incline. nike mercurial uk Leave the incline at one level throughout your 30- to 60-minute session or increase and decrease the inclines to create intervals. For example, exercise for two minutes at an incline between zero and three and then exercise for one minute at an incline of seven to 10 before returning the incline between zero and three.

Pre-Set Modes

If you do not want to think about changing the resistance or incline, which is known as manual mode, and just want to get on the machine and go, select one of the pre-set workouts on the arc trainer. Different models of the arc trainer offer varying workout modes, but most include pre-set workout options such as weight-loss, strength-training, cardio and power. You input the maximum pace, resistance and incline and the machine create an interval workout based on your weight-loss, strength, cardio and power goals. Some of the arc trainers have movable handrails. When possible, if it doesn't feel too taxing, use the movable handrails to burn more calories and increase the workout's intensity.

Cardio Workouts

When 30 to 60 minutes at a time is too much exercise, begin with 10 minutes and aim to use the arc trainer three times a day. Gradually increase your duration until you are able to maintain your workout for at least 30 minutes. Once you are able to perform a workout at a steady state, with no change in the resistance or incline, add intervals to increase your endurance. Start with small changes in the resistance and/or incline and for short durations such as 30 seconds, and then return to a comfortable pace to recover. When this becomes easy, use high-intensity intervals to boost your power. For example, increase the resistance and incline to a level that feels the most difficult and remain there for 30 seconds. Then, return to a comfortable resistance and incline for one to two minutes for recovery before you pick up the pace again.

Workout Reminders

Begin your arc trainer workout session on a light resistance and low incline. nike mercurialx sale Pedal at a slow pace for three to five minutes to warm your legs and arms, if using the handrails. After your cardiovascular workout, return to a light resistance, low incline and slow pace for three to five minutes to cool down and lower your heart rate.

Rather than set goals that you may have trouble sticking to, start low and aim high. You may have an ultimate goal of walking for an hour a day; asics gel kayano start with a 15-minute daily walk and add five minutes each day for the next six days. At the end of the week you're walking for 45 minutes. If you feel you can do more than 45 minutes comfortably, add time to your walk during the following week. Walking Site suggests that walking on five days of the week is a good goal. You can also join one of the nationwide American Heart Association's "Start Walking" clubs and find new friends while getting fit.

Clock Up the Miles

Use distance as a guide to ensure that your walking is providing you with sufficient exercise. The National Institutes for Health and the Centers for Disease Control and Prevention recommend that everyone perform some moderate exercise for 30 minutes a day, most days of the week. ACE Fit suggests that one way to achieve this is by walking two miles a day at a brisk pace, equivalent to about 4 miles per hour. asics trainers Consider using a pedometer to measure distance and make sure you're clocking up enough miles. If you can't fit a two-mile walk into your schedule, ACE Fit says break it down into three shorter walks per day.

Put Your Heart Into It

To improve your heart health, you also need to reach your target heart rate during at least 20 to 30 minutes of your walk. The target heart rate for beginners is 50 to 60 percent of your maximum heart rate. Find your maximum heart rate by subtracting your age from 220 for men and 226 for women, then multiply by 0.5 and 0.6 to find your target zone. Advanced walkers may use this heart training zone as a warm-up before progressing during a walk to 70 to 80 percent of the maximum rate. The Walking Site says you should be breathing hard but not feel out of breath. If your aim is to lose weight, walk at this faster pace for at least 45 to 60 minutes, five days a week.

Watch Your Limit

Walking at 80 to 90 percent of your maximum heart rate improves your ability to use oxygen efficiently during exercise and your ability to tolerate lactic acid, which causes fatigue. Routinely walking at this high rate improves your overall cardiorespiratory system and burns more calories, 15 percent of which will come from your fat stores. If you can't sustain this pace throughout a walk, you can still benefit from it by using the interval training technique of building short bursts of high-intensity into your normal walking pace. However, walking at 90 to 100 percent of your maximum heart rate, which the Walking Site calls the Red Zone, is so intense that most people can do it only for short periods of time. asics gel lyte 3 It is also recommended that you have a medical check-up before attempting to walk at this pace.

When you walk the treadmill or take the stairs, you force muscles to perform work. Oxygen serves as a source of fuel for muscles, so as you walk faster and longer, the body's need for oxygen rises. basketball shoes store According to the Montana State University, oxygen consumption is proportional to heart rate. In other words, the more oxygen you need, the faster your heart will pump. Eventually, you reach your maximum heart rate, which is the fastest rate at which your heart can pump properly.

At Rest

Moderate-intensity activity, like walking, increases the heart rate during the activity but lowers the heart rate at rest. As you walk more, the heart becomes stronger, pumping more blood through the body with less effort. Other changes in the arteries and nervous system also improve the efficiency of blood transportation. These exercise-induced changes result in a lower resting heart rate because your heart doesn't have to pump as quickly to supply oxygen to the muscles in the body.

Stairs vs. Treadmill

Walking the treadmill and climbing stairs both serve as healthy activities that increase heart rate, but the two have differences. james harden shoes Climbing the stairs is more difficult because you're pushing up your weight against gravity. According to MayoClinic, a 160-pound man who walks briskly for one hour burns about 314 calories; that same man would burn about 657 calories climbing up a stair treadmill. Clearly, climbing the stairs is more taxing on the body and would elevate the heart rate faster than walking on a level treadmill. Climbing stairs has disadvantages, though. For example, walking down the stairs has an impact six or seven times greater than that of your own body weight.

Significance

Walking on the treadmill and climbing stairs are beneficial exercises that promote overall health. Raising your heart rate for at least 30 minutes can lower cholesterol, improve blood pressure, prevent heart disease and stabilize blood sugar. basketball shoes sale It can also prevent certain cancers like breast cancer and colon cancer. Regular activity can even help improve your mood when you're down in the dumps.

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