46 Cardiorespiratory Conditioning
hr, and a moderate workout would be 450 to 600 kcal/hr. Table 3-9 presents kcal/hr values
for treadmill workouts. These values can be used to determine the speeds and grades for
indoor running.Ski Machines
The simulated skiing machine provides an excellent
mode of exercise for whole body conditioning. It uses both
the upper and lower body, and offers a range of settings so
your workout can be light, moderate, vigorous or
exhausting. Maintaining a comfortable rhythm is most
important during a moderate workout, and is essential for
progressing to a strenuous workout. Importantly, unlike
running outside or on a treadmill, minimal stress is placed
on the joints. Most models have various settings for
modulating leg resistance, and typically the resistance
ranges from four to 32 lbs. Once you have determined your
desired resistance the intensity of your workout will be
determined by your average speed. Numerous tables are
available which allow you to determine the number of
calories expended per minute at various resistance settings
and speeds. However, they are far too detailed to include
here. Table 3-10 presents the kcal/hr expenditures for
various settings and speeds for a 70 kg (155 lb) man. These values can be used as to
estimate your actual work rate.Table 3-9. Approximate Energy Requirements (kcal/
hr) for Horizontal and Uphill Running on a Treadmill
Speed (mph)
% Grade 4 5 6 7 8