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Hi all,
I've been doing a bit of a fitness thing on various machines that measures my heart rate at my Gym. I'm 37 years old, so: 220-37= 183, which gives a 90% heartrate of 165. I'm exercising regularly at rates higher than 165, and I feel fine. I tend to 'exercise as I feel I need to' and don't worry what the machines are telling me. I have no pain in my chest, no 'warning signs' telling me to slow down. I find that I have higher heart rates while running or stepping and lower rates while rowing or pedaling. I'd put my realistic fitness at about middle of the road, meaning that I've got a lot of room for improvement, but I'm no slouch. I'm 172cm tall and 80kg (meaning I'm 10kg over my ideal weight). Any advise appreciated, and questions will be answered as soon as I can get to them. Thanks muchly. Ian |
#2
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On Mon, 7 Jul 2003 15:26:30 +1000, "daisho"
wrote: Hi all, I've been doing a bit of a fitness thing on various machines that measures my heart rate at my Gym. I'm 37 years old, so: 220-37= 183, which gives a 90% heartrate of 165. I'm exercising regularly at rates higher than 165, and I feel fine. I tend to 'exercise as I feel I need to' and don't worry what the machines are telling me. I have no pain in my chest, no 'warning signs' telling me to slow down. I find that I have higher heart rates while running or stepping and lower rates while rowing or pedaling. I'd put my realistic fitness at about middle of the road, meaning that I've got a lot of room for improvement, but I'm no slouch. I'm 172cm tall and 80kg (meaning I'm 10kg over my ideal weight). Any advise appreciated, and questions will be answered as soon as I can get to them. Thanks muchly. Ian The heart rate (HRmax) "factor" is only a guide for "Norm Average". The fitter you also affects your Heart Rate measurement. You need to know what *your* HRmax is before you can be serious about it The best way is to get your Heart Rate Max done with a Doctors Supervision this way other info, such as your corresponding MET values for given Heart Rates can be given to you (this is helpfull in working out intensity values of other exercises). As well as a crash cart to take you away if something goes wrong Testing Your Maximum Heart Rate In order to calculate your heart rate exercise zones you need a measure of HRmax. The age-adjusted formulae above are one method to identify HRmax, but if you want a truly effective exercise program then an accurate measure of your HRmax is preferred. The following are some options for measuring your HRmax. Supervised Stress Test The safest method of determining your HRmax is to have your doctor or cardiologist give you a maximal stress test that they will normally administer on a treadmill or bicycle ergometer. The test will accurately and safely provide you with your HRmax as well as giving you your doctor's approval to commence an exercise program. Recommendation: This method is recommended for those people who are over 35 years of age and intend to commence a moderate to rigorous exercise program. This method is also recommended for those people who are under 35 years of age, intend to commence a moderate to rigorous exercise program and who have evidence of coronary heart disease (CHD) or a significant combination of risk factors (e.g., heredity, overweight, smoker etc) Self Conducted Field Tests If you are under 35 years of age and have no evidence of CHD or any of its associated risk factors, you may wish to undertake any of the following field tests. Irrespective of which one you choose you should include the following procedures: Where possible, try and standardize conditions such as time of day (morning,afternoon or evening) and weather conditions (indoors, outdoors; cool, warm or hot). Record these each time you conduct the test. Plan the time of your meals before you take the test. Wait at least 2-3 hours after a medium to large meal before you conduct the test. A true HRmax can only be established when you are fully rested. At least one recovery or easy exercise day before the test is necessary. If you have exercised or trained hard 1-2 days beforehand, you have very little chance of reaching your true HRmax. Warm-up thoroughly! This should take the form of stretching and 20-30 minutes of moderate activity (approximately 70-80% predicted HRmax or 70-80% previous tested HRmax). Remember, knowing your HRmax wont' be of any value if you can't exercise because of a calf strain! Cool-down thoroughly! This should take the form of stretching and 5-10 minutes of easy activity (approximately 55-65% predicted HRmax or 55-65% previous tested HRmax). If you are inexperienced in conducting the HRmax test, you may wish to repeat it a few days later in order to verify the reading. With some HRMs you can recall the maximum heart rate after the exercise session. Test 1: Continuous Progressive Test This test requires a series of steps which progressively increase the intensity of exercise over a period of approximately 8-10 minutes leading to exhaustion. Start at a very low and comfortable intensity and hold this intensity for 1 minute. At the end of the minute increase your intensity so that your heart rate increases by no more than 5-7 bpm. Hold this intensity for a minute. Repeat this process until you are unable to hold your final intensity for the full minute. As soon as you reach this point read your heart rate from your heart rate monitor. This heart rate can be considered as your HRmax for the particular activity. Recommendation This test can be used by anyone involved with exercise, as it is self-regulating and progressive. The protocol can also be applied to any form of exercise activity such as walking, running, stepping, swimming, cycling and so on. After completing a continuous progressive test, you may wish to try field tests such as "Test Conconi" and the "Beep or Shuttle Run". These may be of additional value to the athlete as they can provide additional information on anaerobic threshold and maximal oxygen consumption respectively. Test 2: The All-Out Test This test involves an all-out effort for 5 minutes. In books and magazines you have read of it being called the "5 minute test" or "Vmax" test. After a thorough warm-up you aim to cover as much distance or work as hard as you can for 5 minutes. At the end of the 5-minute work period check the read out of your heart rate monitor. This heart rate can be considered your HRmax for that particular activity. As this method requires a good pacing technique you may be wise to have some "practice" sessions before undertaking the actual test. Remember that this test requires a maximal effort for 5 minutes. You cannot "ease or progress" into it and you are going to feel some pain. Recommendation This test is only recommended for the athlete. While it requires a great deal of motivation it's nature of an "all out" effort is specific to many competitive sporting situations. The average speed (that is while you are running, swimming and so on) during the 5 minute can also be used to prescribe training intensities in conjunction with your heart rate, and predict your endurance performance. Petzl -- scan your computer On line virus scanners available here "Trend Micro's free online virus scanner" http://housecall.trendmicro.com/ or "Panda ActiveScan" http://www.pandasoftware.com/activescan/ There are free virus detectors such as this one "AVG 6.0 Free Edition" http://www.grisoft.com Check your computer for "Spy Bots" freeware available http://security.kolla.de/ |
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On Mon, 7 Jul 2003 15:26:30 +1000, "daisho"
wrote: I've been doing a bit of a fitness thing on various machines that measures my heart rate at my Gym. I'm 37 years old, so: 220-37= 183, which gives a 90% heartrate of 165. 220-age but +/- 12 is what everywhere should be written. Moreover, even that is just an orientation point. Formula is derived from the average. Not very accurate. I find that I have higher heart rates while running or stepping and lower rates while rowing or pedaling. MHR is sport specific. Any advise appreciated, and questions will be answered as soon as I can get to them. If you don't feel you're overtraining keep it up. The best way is to listen to your body. But keep listening, don't go deaf ;-) Regards, Goran Tomas Pozdrav, Goran Listen now! -- http://free-zg.hinet.hr/GTomas/PuzzlingRadio.html |
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