Taking the Guesswork out of Cardio Training Intensity

Choosing Treadmills with Heart Rate Programs and Fitness Tests

With fall in full swing, many exercisers begin to take their running workouts indoors, making it a perfect time for commercial fitness facilities to upgrade their treadmills. Narrow your selection of top treadmills by choosing a treadmill with programs and fitness tests to keep your members and employees motivated and seeing fitness results.

Heart Rate Programs and Cardio Training Intensity

Many of the top treadmills include training programs to answer, "How intense should my cardio workout be?" These programs can automatically adjust according to the exerciser's heart rate.

Heart Rate Monitoring on Treadmills

The user's heart rate can be tracked with a compatible wireless chest transmitter that uses electrodes to detect electrical activity associated with each heartbeat. The transmitter is designed to be worn around the torso so the electrodes maintain contact with the user's skin. Hand held contact heart rate sensors are also built into some treadmills for users to spot check heart rate, while compatible wireless transmitters can allow unrestricted upper body movement when using an interactive heart rate program.

Heart Rate Controlled Training Programs

Heart rate training programs may be divided into different training goals, including programs labeled for weight management and cardio training. These programs can make adjustments to the treadmill incline in order to keep the user exercising near a programmed heart rate target.

Some heart rate controlled programs use a lower percentage of the exerciser's estimated maximum heart rate as their target. At lower exercise intensities, fat generally contributes a greater proportion of the fuel being used than it does at higher intensities. This should not be confused with a universal "fat-burning zone" or a guarantee of body-fat or weight loss.

Other interactive heart rate controlled cardio programs use a higher percentage of estimated maximum heart rate. At higher exercise intensities, carbohydrate generally contributes a greater proportion of exercise fuel, while the training emphasis may shift toward higher-intensity aerobic work. The appropriate intensity varies by the exerciser, training goal and fitness level rather than being defined by one percentage for everyone.

Interactive heart rate training programs can take some of the guess work out of how intensely the cardio training session should be by making automatic adjustments around a programmed heart rate target.

What's My Fitness Level?

VO₂ Max and Aerobic Capacity

Cardiovascular fitness levels can be estimated in part with an athlete's VO₂ max. This numeric value represents the maximum amount of oxygen the exerciser is capable of utilizing during intense exercise. A greater VO₂ max generally indicates greater aerobic or cardiorespiratory capacity, but it is not a complete measure of a person's overall fitness.

Gerkin Protocol Testing

The Gerkin Protocol Test, also known as the Fireman's Protocol in some fitness equipment materials, has been used as a graded treadmill test to estimate aerobic capacity. Because firefighting is an aerobically demanding occupation with high physical demands in stressful situations, cardiorespiratory fitness can be an important part of occupational fitness assessment.

Some commercial treadmills have included built-in Gerkin Protocol testing. The exact stages, speed, incline, heart rate requirements and test procedures should follow the protocol and the treadmill manufacturer's current instructions rather than relying on a single speed or incline setting.

Military Fitness Protocols

Physical fitness assessments are also used throughout the U.S. military, although requirements and test formats can differ by service and can change over time. Running has historically been included in multiple military fitness assessments, and some commercial treadmill consoles have offered built-in running protocols designed around specific test distances.

The Military Fitness Protocols requirement:
Marine Corps - 3 Miles
Army - 2 Miles
Air Force and Navy - 1.5 Miles

When using a built-in military or occupational fitness protocol, follow the current requirements of the applicable organization and the treadmill manufacturer's instructions. Treadmill programs can be useful for training or assessment, but a built-in console protocol should not be assumed to replace an organization's current official testing standard.

Commercial Treadmills for Fitness Testing and Training

Commercial treadmills with heart rate programs, fitness tests and programmable training options can provide useful tools for fitness facilities, training environments and individual exercisers. When comparing equipment, review the current console features and specifications for the treadmill being considered rather than assuming that every model includes the same heart rate or fitness testing programs.

Explore commercial treadmills available from IRON COMPANY for current training and facility options.

About the Author: IRON COMPANY Editorial Team

The IRON COMPANY Editorial Team creates and maintains buyer-focused content for gym equipment, gym flooring, cardio equipment, strength training equipment, free weights, and related fitness facility solutions. Our content is developed to help residential, commercial, government, military, school, institutional, and facility buyers compare products, understand key specifications, avoid common buying mistakes, and make more informed purchasing decisions. When appropriate, content is reviewed against manufacturer information, product specifications, IRON COMPANY category knowledge, and current purchasing considerations before publication.