How to Control Heart Rate on a Treadmill

A heart rate monitor is a device that allows you to measure how many times your heart beats per minute, or bpm. By using either a wireless heart rate monitor or one built into a treadmill, you can track the intensity of your workout and decide if you need to work harder or slower. For most healthy individuals, the target heart rate zone is 50 to 80 percent of the maximum heart rate. If you are new to exercising, you should start at the lower end of the range and gradually increase the intensity of your workouts each week. Consult your physician before starting any exercise program.

Things You'll Need

  • Heart rate monitor wristwatch or chest strap
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Instructions

    • 1

      Calculate your maximum heart rate by subtracting your age from the number 220 and then determine your target heart rate zones from that number. For example, if you are aged 40 your maximum heart rate is 180bpm. The lower end of your target heart rate zone, or 50 percent, is 90bpm and the higher end, or 80 percent, is 144bpm. If necessary, check these calculations with your doctor to ensure it is safe for you to exercise at that level.

    • 2

      Choose your preferred method of heart rate monitor. These are available as stand-alone units in the form of a chest strap or wrist device. Many treadmills have built-in monitors where you have to use an attachment or place your hands on sensors on the handlebars to get a reading.

    • 3

      Step on the treadmill and begin your workout. Your heart rate will rise as you increase the pace. Continue increasing the speed of your workout until your reading registers that your heart rate is between 50 to 80 percent of your maximum heart rate.

    • 4

      Continue exercising and check your heart rate regularly. Fit Day recommends doing this every five to seven minutes to ensure that your heart rate remains within your desired range. Remember that you can manually check your pulse if you do not have access to a heart rate monitor.

    • 5

      Walk or run faster or increase the incline of the treadmill if your heart rate drops below your target heart zone. If your heart rate is too high, slow your pace or decrease the incline.

    • 6

      Try to maintain your workout for at least 30 minutes for maximum benefit.