Heart rates and training
Discussion
I'm a bit confused about whether I should be using my HR to guide training or not.
Based on the formula 217 - (age x 0.85) my maximum HR is 197.
Somewhere I read that you should aim for 60-80% of your max HR for maximum aerobic benefits. 80% of my max HR would be 157. I reach this within seconds of running and after a good run my HR is at 180ish.
Should I not run, just walk for max benefit? Sounds stupid to suggest that, I've probably been reading the wrong stuff. My goals are weight loss and fitness for a sprint triathlon in a few months' time.
Based on the formula 217 - (age x 0.85) my maximum HR is 197.
Somewhere I read that you should aim for 60-80% of your max HR for maximum aerobic benefits. 80% of my max HR would be 157. I reach this within seconds of running and after a good run my HR is at 180ish.
Should I not run, just walk for max benefit? Sounds stupid to suggest that, I've probably been reading the wrong stuff. My goals are weight loss and fitness for a sprint triathlon in a few months' time.
turbolucie said:
I'm a bit confused about whether I should be using my HR to guide training or not.
Based on the formula 217 - (age x 0.85) my maximum HR is 197.
Somewhere I read that you should aim for 60-80% of your max HR for maximum aerobic benefits. 80% of my max HR would be 157. I reach this within seconds of running and after a good run my HR is at 180ish.
Should I not run, just walk for max benefit? Sounds stupid to suggest that, I've probably been reading the wrong stuff. My goals are weight loss and fitness for a sprint triathlon in a few months' time.
If you're training for weightloss and you're not bothered about working your sprint speed yet I'd stick to a slow jog. Say about 6.5 kmh. Keep your heart rate around 130 bpm which means you'll be working aerobically but only just. Should be in Krebs cycle. The quickest way to burn calories is HIIT, but really this is a copout as it's only short duration and you get rests which allow you to recover. A longer run will burn more total calories.Based on the formula 217 - (age x 0.85) my maximum HR is 197.
Somewhere I read that you should aim for 60-80% of your max HR for maximum aerobic benefits. 80% of my max HR would be 157. I reach this within seconds of running and after a good run my HR is at 180ish.
Should I not run, just walk for max benefit? Sounds stupid to suggest that, I've probably been reading the wrong stuff. My goals are weight loss and fitness for a sprint triathlon in a few months' time.
As someone who used to be quite involved in all this training and HR stuff, I'll try and give you a simple answer. Oh, and one question - how come you know about your H/R, do you have a H/R monitor?
As said, your H/R is a good guide to your training for what you want to do. As a rough guide:
Your maximum H/R when doing aerobic exercise is 200bpm minus your age.
Then, with that figure in mind...if you're going for fat loss and basic aerobic fitness, then your training should be around 60% of your maximum.
If you want to get your CV fitness to a higher level, for an event of some description, then train at nearer 80% of your maximum.
However, you might / will struggle to train at this level if your fitness isn't at a high level - so the best way to start getting there is interval training.
So, training at 60% and then doing a burst up to 80% for a short time, maybe a minute or two at a time, then slowing back to your 60% level.
It works very well, and for more info, Google 'interval training' or 'fartlek training'....there's plenty of info on the net to help you.
HTH
As said, your H/R is a good guide to your training for what you want to do. As a rough guide:
Your maximum H/R when doing aerobic exercise is 200bpm minus your age.
Then, with that figure in mind...if you're going for fat loss and basic aerobic fitness, then your training should be around 60% of your maximum.
If you want to get your CV fitness to a higher level, for an event of some description, then train at nearer 80% of your maximum.
However, you might / will struggle to train at this level if your fitness isn't at a high level - so the best way to start getting there is interval training.
So, training at 60% and then doing a burst up to 80% for a short time, maybe a minute or two at a time, then slowing back to your 60% level.
It works very well, and for more info, Google 'interval training' or 'fartlek training'....there's plenty of info on the net to help you.
HTH
When running it is very hard for me to go slow enough to stay at 160 or less.
On a cross trainer for my recovery 'runs' I can keep to less than 120.
Calorie burn running for 55 mins at 160 is around 1000 whereas on the cross trainer at 120 it is 250 according to my HRM so it seems to me that exercising at a higher heart rate gives a better burn.
On a cross trainer for my recovery 'runs' I can keep to less than 120.
Calorie burn running for 55 mins at 160 is around 1000 whereas on the cross trainer at 120 it is 250 according to my HRM so it seems to me that exercising at a higher heart rate gives a better burn.
'217 - (age x 0.85)' or ' 220-AGE' is not accurate for everyone.
Have a read here:
http://www.howtobefit.com/determine-maximum-heart-...
http://pfitzinger.com/labreports/hrm.shtml
And see if it gives you a different value for your max hr.
Have a read here:
http://www.howtobefit.com/determine-maximum-heart-...
http://pfitzinger.com/labreports/hrm.shtml
And see if it gives you a different value for your max hr.
Your max heart rate depends on you; your age, fitness and body. There are many formulas but they mostly give similar answers.
The equipment in my gym has tables printed on the console showing: age - max hr - hr for fat loss & hr for cardio. Using this as a guide my max heart rate should be ~175 although I have peaked a few times at 185bpm on the xtrainer before backing off but that was really pushing it.
Using the 80% rule for cardio would have me exercising at 140bpm. I'm hardly breaking a sweat at 140, to claim that is my target for cardio training just seems wrong when I'm comfortable at 160-165. (Usual interval has me up to ~178 dropping to ~162 for recovery.)
I see it as balancing effort and duration. If 140 is the most someone can sustain during exercise then it's fine, pushing straight to 170 and giving up after a minute won't do as much. But if you're able to sustain 160 than limiting your training to 140 isn't going to work your body hard enough to improve as much as it could.
ETA:
The equipment in my gym has tables printed on the console showing: age - max hr - hr for fat loss & hr for cardio. Using this as a guide my max heart rate should be ~175 although I have peaked a few times at 185bpm on the xtrainer before backing off but that was really pushing it.
Using the 80% rule for cardio would have me exercising at 140bpm. I'm hardly breaking a sweat at 140, to claim that is my target for cardio training just seems wrong when I'm comfortable at 160-165. (Usual interval has me up to ~178 dropping to ~162 for recovery.)
I see it as balancing effort and duration. If 140 is the most someone can sustain during exercise then it's fine, pushing straight to 170 and giving up after a minute won't do as much. But if you're able to sustain 160 than limiting your training to 140 isn't going to work your body hard enough to improve as much as it could.
ETA:
Wikipedia said:
Olympic rowers in their 20s, maximum heart rates have been reported as varying from 160 to 220
Edited by Xerstead on Sunday 17th February 11:19
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