AboutDaphne E Brown MS CPRP Expertise I will answer questions concerning exercise, nutrition, health and diseases related to obesity or sedentary lifestyle. I can also answer questions about being an aerobics/group exercise leader or questions about getting certified with AFAA.
Experience Receiving my Masters of Science in Clinical Exercise Physiology, I have been Fitness Director on board Royal Caribbean luxury cruise ships, I have given training seminars for aspiring group exercise leaders; I am certified and I work for Aerobics and Fitness Association of America (AFAA). I was Senior Exercise Physiologist and lecturer at the Internationally renowned Pritikin Longevity Center and Spa at Turnberry Island Resort in Miami, Florida for almost 10 years and I was also the Fitness Assessment Coordinator at the exclusive Fisher Island Spa Internazionale on exclusive Fisher Island in Miami Beach (famous residents of the island include Oprah Winfrey, Andre Agassi, and Sharon Gless). I've competed in AAU and NAC Aerobics competitions. Currently, I am the Adminstrative Manager for a Municipal Parks and Recreation Department and own a Fitness/Lifestyle planning business. I have been in the Fitness industry for over seventeen years and here on AllExperts since 1999.
Question Hi,
For many months now I have been speed-walking and jogging uphill on a treadmill. I started at level 7 incline and could easily reach an 80 to 85% heart rate, with time I've noticed that now I have to bring it up to a level 12 to reach that same heart rate!
Why? Is it because I'm more fit and need a more challenging incline to reach the same heart rate or is it because I'm losing fitness condition?
Thanks!
Grace
Answer ***Suggestions offered here may or may not help you in your individual
situation. Please consult a physician when adding to or changing your
exercise/nutrition regimen"
Hi Grace!
Congratulations on your healthy lifestyle. There is one piece of information that you have left out for me to know--do you do the same exercise routine everytime you workout? It sounds like you do when you get on the treadmill.
To answer your question--It is highly unlikely that you are losing fitness condition, quite the opposite.
Probably because your body's cardiovascular endurance has adapted to level 7, it now takes a higher intensity on the treadmill to maintain your heartrate in your training range.
I am a strong advocate of interval and cross training. You should have days where you vary your cardiovascular training. Here's an example week:
*****Monday Wednesday and Friday - 45 minute workout - warmup 5 minutes; steady state heart rate (within your training heart range) for 35 minutes; cooldown 5 mintues
*****Tuesday - 35 minute workout - warmup 5 minutes; interval training for 10 minutes=1 minute sprints (no/low incline)/1 minute recovery x 5 ; 5 minutes steady state pace; repeat the previous 10 minute interval training; cooldown 5 minutes
******Thursday or Saturday- 35 minute workout; warmup 5 minutes; 25 minutes on another cardiovascular machine in your training heart rate OR take an aerobics class that you may like; cooldown 5 minutes
******take a couple of days off or do some resistance training if you don't do it already
That's just an example of "shocking" your system, helping to freshen up your workout.
Great job in maintaining your exercise routine. If you're several months into exercising regularly, you've won most of the battle. Just a little "tweaking" may help you to see positive changes as you continue toward your fitness goals.
