Training heart rate.

[996 sps]

mcelliott said:

garyhun said:

Your max rate should be approx 220 - your age = 191. So you're OK but operating near the max.

Fat loss exercise is around 75-85% of that = 143-162.

There are more accurate formulas but that's a good basic look at what you should be doing.

I really would not worry about what your perceived maximum heart rate is, especially using the above formula, which is no longer used anyway.

I train with Commonwealth Games standard cyclists, and many of their maximum heart rates vary from 178 - 210, regardless of age.

If you want to find out your maximum heart rate, there is the VO2 test, whereby (under medical supervision) you run for a specific amount of time on a treadmill increasing the effort every few minutes, for a timed period, until you have reached your maximum threshold....not a pleasant experience by the way.

I ve never done that test with Medical Supervision there but understand your reasoning i ve why there should be! Quick question on different subject, do you and the Olympic cyclists you train with use WATT Bikes at any time during your training? Just purchased 8 where I work and seem to make a high sales pitch on the fact Olympic Cyclists use them.

[superkartracer]

mcelliott said:

garyhun said:

Your max rate should be approx 220 - your age = 191. So you're OK but operating near the max.

Fat loss exercise is around 75-85% of that = 143-162.

There are more accurate formulas but that's a good basic look at what you should be doing.

I really would not worry about what your perceived maximum heart rate is, especially using the above formula, which is no longer used anyway.

I train with Commonwealth Games standard cyclists, and many of their maximum heart rates vary from 178 - 210, regardless of age

BUT i bet they don't hit the near max walking @ 8kph on a treadmill chaps...

[LordGrover]

I had one of those exhaustive tests a few years back. First page here:



It was interesting but wasn't very impressed with the (pseudo)science aspects. The readings are probably right but the interpretation and conclusions drawn were debatable.

[bales]

ewenm said:

mcelliott said:

garyhun said:

Your max rate should be approx 220 - your age = 191. So you're OK but operating near the max.

Fat loss exercise is around 75-85% of that = 143-162.

There are more accurate formulas but that's a good basic look at what you should be doing.

I really would not worry about what your perceived maximum heart rate is, especially using the above formula, which is no longer used anyway.

I train with Commonwealth Games standard cyclists, and many of their maximum heart rates vary from 178 - 210, regardless of age.

If you want to find out your maximum heart rate, there is the VO2 test, whereby (under medical supervision) you run for a specific amount of time on a treadmill increasing the effort every few minutes, for a timed period, until you have reached your maximum threshold....not a pleasant experience by the way.

My lactate tolerance blows out way before my heartrate peaks on those tests. And yes, they are particularly unpleasant.

Interesing point, can your heart rate peak higher than at a point where your running fully anaerobically and on your lactic system?

Would running at a slower pace aerobically and building the pace higher and higher reach a peak heart rate more than running to exhaustion would....hmmm

Wouldn't lactate start to become more present at the point where you are at your peak heart rate and your body is at its limit for supplying oxygen so it has to start using a different energy system to keep up.

Interesting...

[Munter]

bales said:

Interesing point, can your heart rate peak higher than at a point where your running fully anaerobically and on your lactic system?

Would running at a slower pace aerobically and building the pace higher and higher reach a peak heart rate more than running to exhaustion would....hmmm

Wouldn't lactate start to become more present at the point where you are at your peak heart rate and your body is at its limit for supplying oxygen so it has to start using a different energy system to keep up.

Interesting...

I believe what you want is a sports science degree!

http://www3.open.ac.uk/study/undergraduate/qualifi...

You're interested...fill your boots.

[ewenm]

bales said:

ewenm said:

mcelliott said:

garyhun said:

Your max rate should be approx 220 - your age = 191. So you're OK but operating near the max.

Fat loss exercise is around 75-85% of that = 143-162.

There are more accurate formulas but that's a good basic look at what you should be doing.

I really would not worry about what your perceived maximum heart rate is, especially using the above formula, which is no longer used anyway.

I train with Commonwealth Games standard cyclists, and many of their maximum heart rates vary from 178 - 210, regardless of age.

If you want to find out your maximum heart rate, there is the VO2 test, whereby (under medical supervision) you run for a specific amount of time on a treadmill increasing the effort every few minutes, for a timed period, until you have reached your maximum threshold....not a pleasant experience by the way.

My lactate tolerance blows out way before my heartrate peaks on those tests. And yes, they are particularly unpleasant.

Interesing point, can your heart rate peak higher than at a point where your running fully anaerobically and on your lactic system?

Would running at a slower pace aerobically and building the pace higher and higher reach a peak heart rate more than running to exhaustion would....hmmm

Wouldn't lactate start to become more present at the point where you are at your peak heart rate and your body is at its limit for supplying oxygen so it has to start using a different energy system to keep up.

Interesting...

Depends on the fatigue already built up in your system - the VO2 testing involves running for 3 minute efforts on a treadmill at increasing pace. I usually start at 14kph, then build up by 1kph every 3 mins. My lactate threshold is around 18kph so I've been going for 15 mins by then, and rapidly build the lactate in the 19kph and 20kph stints, usually having to stop in the 21kph stint. However, we've recorded higher heart rates in shorter sessions on the track (8x300 for example), but I put this down to being less fatigued overall in the session so able to push harder than in the last stints of the VO2 testing.

Plus, I absolutely detest treadmills, so probably some psychological barrier there too.

[superkartracer]

ewenm, how old are you? 21kph is very fast

[LordGrover]

Two hour marathon pace but just quick for a short run I'd've thought. Assuming pretty fit and and good form.

[okgo]

I was reading that the chap who has the 2k record on the concept 2, has the best v02 test that exists..

[superkartracer]

LordGrover said:

Two hour marathon pace but just quick for a short run I'd've thought. Assuming pretty fit and and good form.

Not many people can run for two hours at that pace Sir

[aabbaa1980]

Thanks for those who have provided advice and support and to those who refer to me as a troll or whatever it is… go jump! If you don’t like the post then go elsewhere.

Measured my pulse: 10sec counts 10 beats. 60bpm. Its varied between 66bpm when I was younger to 60ish now.

My heart rate hits 182ish when I am running for the first 10 minutes at 8kph (the first 5 minutes will prob be at 165ish bpm and then starts to rise to 180+ bpm). I am not a comfortable runner and find it hard to run for a long period of time. After 10 mins I slow it down to 7.5kph for 5 minutes and sometime stop or go for another 5 mins at 6.5kph. My heart rate drops to 160ish when I am jogging at 6.5kph.

When I was training with my personal trainer 6 months ago he managed to get me down to 14.5st from 16.5st in 3 months. Also he said I am poor on things like running but good for short distance rowing machine bursts. My arms and chest were weak but I am good at lifting using my legs. There was a lot to work on but overall he was happy with my progress in 3 months.

Right now I have stop the silly Maximuscle diet. Using the powder as simply supplements.

[ewenm]

superkartracer said:

ewenm, how old are you? 21kph is very fast

33. 20kph for 5k (so 15 mins for a 5k) is my standard for "fit", and then I work from there to improve further. 21kph is 2:51 per km, and my 3k best is 8:19 so 21.6kph for those few minutes. World marathon record of ~2:04 is an average of 21.09kph or 2:50.7 per km.

The key to marathon training is increasing your lactate threshold, so you can run at a slightly faster speed without building much lactate in your muscles. It takes lots of miles at that pace to train your body like that, sadly

Edit: Back on topic - having a high heart rate when doing some relatively modest aerobic exercise suggests that the aerobic fitness is poor and needs work (if you care about that). Even when I'm doing my (pathetic) weights sessions, I include 30mins of aerobic work afterwards.

Edited by ewenm on Wednesday 27th January 14:24

[parapaul]

Not trying to pick holes, but rather help and increase your knowledge...

aabbaa1980 said:

My training consists of:

-15-20minute run at 8kmph
-20mins cross trainner
-12*5 50kg lifts on the thights (sitting down machine where you raise legs to lift weights)

Leg Extensions only target the quadriceps (the big muscles on the front of your thighs). If your gym has a leg press machine, try that too - as well as the quads it also involes your glutes (your backside - and the biggest muscle in the body).

-12*5 40kg lac weights machine which as a bar you pull down.

Lat, not lac. Short for Latissimus Dorsi.

- 12*5 80kg pulling of weights when sitting down. works out chect and arms.
-12*5 40kg tri-cip machine.

Tricep, not tri-cip

You're doing nothing at all for your chest, another large muscle group - get on the bench press machine, man!

Takes me 1.5+ hrs and i do it twice/3 times a week.

You'd be better splitting the workout if you want the best from it. Ideally you don't do cardio and weights together, but for most people that's unrealistic. If you're doing cardio and weights in the same session you should do the weitghts first. Something like this would be a better split, and give your muscles enough time to recover properly...

Day 1: Legs + cardio
Day 2: Back + cardio
Day 3: Chest + cardio

HTH

[aabbaa1980]

Thanks bud for your suggestions!

I have got a personal trainer for outside the gym now!

Hopefully will be gymming twice a week and doing training with the P/T also!

[pmanson]

BliarOut said:

pmanson said:

Are those heart rate monitors any good?

Like the OP I have similar health issues in my family and my chloestral is high.

I'm 5ft 7 and currently weighing in at 14 stone.

I've been back in the gym since the New Year and feel much better but I'm not convinced the weight is coming off as wuickly as possible.

Part of this is probably me not working myself hard enough (something I have been rectifying over the last couple of weeks).

I try and swim a couple of times a week and then get into the gym for some resistance training either once or twice a week.

I've also been trying to drink as much water as possible which helping with my hunger and watching what I eat.

I know it's not an over night process but i'm enjoying it!

I'll let you know in a few days, I've got a waterproof gps enabled one coming for my birthday on Thursday. This should be fun!

Had an hour session with the PT tonight who has put me on a plan.

Current (poor) stats;

Age: 27
Height: 5ft 7
Weight: 91 kilos (i've put on three pounds this year even though i'm exercising more)
BP: 137/81

And the killer for me a body fat % of over 39%!

Making my BMI - 31 or something

This is the big kick up the arse that I have needed and the new plan has split my gym session up it to managable sessions. I've got a follow up session in three weeks.

[superkartracer]

And the killer for me a body fat % of over 39%! !!

You need to sort that Sir

[pmanson]

superkartracer said:

And the killer for me a body fat % of over 39%! !!

You need to sort that Sir

Don't worry I am!

I've never been a skinny bloke but frankly this is ridiculus and scares me.

My goals are:

• Reduce waist for 36" to 32"
• Improve general fitness
• Lower BP/Cholestral
• Get down to 12 stone

With the aim of:

• Having more energy
• Improve my general health

I'm fed up of constantly feeling hot, being thirsty and having to fight to get my suit trousers on.

An old house mate is getting married at the end of July so I hope to be well on my way to my target by then.

I might need (and fully expect) a good kicking by you guys on a regular basis if I start slacking.

Edited by pmanson on Friday 29th January 09:33

[Munter]

pmanson said:

I might need (and fully expect) a good kicking by you guys on a regular basis if I start slacking.

I wonder if like the PHat PHighters thread we could do with a 2010 Gym Bunnies thread...

...basically just to give you a kicking

[pmanson]

Munter said:

pmanson said:

I might need (and fully expect) a good kicking by you guys on a regular basis if I start slacking.

I wonder if like the PHat PHighters thread we could do with a 2010 Gym Bunnies thread...

...basically just to give you a kicking

Sounds like a plan to me!

If any of you guys go to the Tiddenfoot gym in Leighton Buzzard let me know

[aabbaa1980]

or at Virgin Hendon!!!!!