Staying hydrated helps your body to regulate internal temperature and heart rate.
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Monitoring heart rate during exercise is important to understanding your rate of exertion during, and your rate of recovery following, a workout. Typically, exercising on a treadmill will put a male in a broad heart rate zone between 50 and 85 percent of his maximum. Variations in pulse rate during exercise depend on your age, level of fitness and various environmental factors. On the whole, the jury is still out on how much gender may affect pulse rate during exercise, so your heart rate zone is similar to that of a female.
Determine Your Target
You should aim to stay in a broad target heart rate zone between 50 and 85 percent of your maximum during exercise, according to the American Heart Association. You can get a rough estimate of your maximum heart rate by subtracting your age from 220. If you are 40 years old, this estimate would place your maximum heart rate at 180 beats per minute. This would put your target heart rate zone between 90 and 153 beats per minute. Exercising on a treadmill at a light or moderate pace will easily keep you in this safe target heart rate zone. Generally, you're not going to push yourself into an anaerobic zone unless you put the treadmill on an incline or run at maximum speed.
Find Your Zone
Which exercise zone you work in depends on your exercise goals. Most men exercising on a treadmill are looking to burn calories, lose weight and improve overall fitness by exercising in a moderate aerobic energy zone. The aerobic zone lies between 60 and 80 percent of your maximum heart rate. For a 40-year-old, this would put the heart rate between 108 and 144 beats per minute.
Time Your Recovery
The rate at which your heart rate is reduced following a workout, which is also known as your heart rate recovery, can be more important than your heart rate during training. On average, you should experience a heart-rate drop between 15 and 20 beats per minute, 60 seconds after your step off the treadmill. If your heart rate decreases by 12 beats or fewer in this time frame, it could be a sign of underlying cardiovascular health issues and you should consult with a physician.
Pick Your Method
The best and most efficient way to measure your heart rate is to invest in a quality heart rate monitor that you can wear during your treadmill exercise routine. If you don't want to invest in a monitor, you can track your heart rate manually by taking your pulse on the inside of your wrist for six seconds and then multiplying that number by 10 to get a solid estimate. If you're exercising in a moderate aerobic intensity zone on the treadmill, you should be able to keep up your pace for 30 minutes to an hour.