Heart Rate

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paulhodson

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I am a 59 year old weighing 11 stone who has done no exercise at all for 20 years at least but is in good general health. Just taken up training and have bought a heart rate monitor. I am training at around 80% of a calculated maximum rate rate of 161 based on 220-age. My resting heart rate is about 60 bpm.

My concern is that I jogged gently back to my car 100 yards from the gym at the end of 40 minutes exercise and my heart rate was 161 although this dropped back to 105 or so within a couple of minutes. Obviously I would have increased this significantly if I had run harder as I was not distressed in any way. Am I superfit or about to die??!!
 
I wouldn't say that you are superfit. The better shape you are in the more intense workout it takes to raise your HR. 161 is your Max. So if you acheiving this during exercise that tells me you are overdoing it. Are you huffin' and a puffin' during this time? While you are exercising you want to be able to hold a small conversation. This is usually the best determinant of the intensity you should be keeping during exercise. I hope this has helped out.
 
Thanks for your reply.
No - I can hold an easy conversation at this point. In fact, since the first post I thought "sod it!" and ran 75 yards back to the car.

This raised my heart rate to 173 and though I was puffed I could still have spoken fairly normally. I presume therefore that my true maximum rate is somewhat higher than this. It is difficult to set a sensible training regime without establishing the true maximum by getting myself to the eyes popping out point which I am reluctant to risk:(
 
i think you are getting exercise hr (sustained) confused with instantnaeous hr (walking up stairs). with that it sounds like your 'gentle' jog to the car is rather...but short.

jogging for 100m is not enough to really quantify as 'execise', but it could be intense, and the corresponding hr could be due to a poor response to an effort or some residual elevation that is sustaining from your previous workout.

i think your real question is how do you know if you are exercising at the correct hr, b/c it seems that just jogging out the car result in the same hr as my trianing hr. these are 2 separate things, one1 is a short burst and the other is sustained over time!

thus, if you want to know an appropriate target hr then you need to mearsure your hr in the situation you are environment you are applying it. an easy way to do this is to do a short warm up at 100-120 hr and every 2 mins raise the level of effort watch your hR response to the effort. do this until as lex described as the talk test or a level of high comfort...this should occur about 10-15mins. the target hr you seem to want to perform at is a somewhat hard level (80%)...if it start so get 'hard' or 'very hard' then you have gone too far.

it sound like you are at a good thr right now...but this could be a way to better identify your zone.
 
Great to find this site.

I just picked up and read "Body for Life"

This program has high intensity weights and aerobics on alternate days.

Weights are good (but I'm sore)

Problem is treadmill work. I'm 52 and normally keep around 130bpm, but my weight is still very high (250lbs, 5'9")

I have to go with intensity levels from 5 to 10. And 10 supposed to be the fastest you can go.

I know I can walk at 5.0 kph and maintain 130bpm.
So I st up this, and bpm results are beside

Intensity Speed Heart rate

5 4 110
6 4.5 120
7 5.0 130
8 5.5 138
9 6.0 146
10 6.5 161 !!!

Now theres my problem. That high heart rate, will it do me good or give me a heart attack?

And the problem is that 6.5 is not really a 10 intensity, I know I can go higher.

Any advice would be appreciated
 
Paul Hodson:

I hope that this will be of help.... I am trying to get back in shape (at 61 years old!) and have had the same problem with heart rate... and discovered that it was helped by a better management of my blood glucose levels through a product available at which is designed to lower cholesterol and provide better blood sugar stability. It has lowered my cholesterol a great deal, and it has helped with my exercise plan (I have lost about 4 kilos with little effort, and am feeling more fit). Importantly, my heart rate is less volatile and my heart health is in better shape!
Cheers,
Dr. Silver
 
Interesting information.. For the last 4 mos I exercise daily at the gym, 10min fast elevated eliptical, 3 hard sets of arm/chest machines... This usually really gets me puffing..
I feel pretty good afterwards and have dropped 30lbs, at 57yrs old am I overdoing it???
 
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