Fitness
Moderators: melkor


So, my current torture device of choice is a Precor total Body Crossramp ellliptical machine.  My heart rate gets up, at points, to 160-165 when I'm doing the interval program, which the machine tells me is above the appropriate range -- should I be worried about this?  I don't feel like I'm overtaxing myself, though I'm certainly working hard.  I haven't been able to finish the full 30 minutes every day (probably because I'm going every day, which I'm not used to), so I feel like I know when I need to stop.  Is 160+ dangerous for a 32yo female (I weigh just under 200, if that's useful)?

Also, while I'm at heart rate questions, anyone know what the healthy range for a resting heart rate for me would be?
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ada,  everyone has a different heart rate (HR) the classic formula is 220-your age which would make your Max HR (in Theory) 188. This would put your 160-165 as OK.  As for resting heart rate that is variable based on your health and fitness level a good rule would be aroud 45-55.

As for dangerous HR, if you've been checked out by a Doctor and your heart is OK then taking yourself all the way to max HR is doable but really hard.  To really use heart rate for fitness you need to know your max HR because everything centers on that. A great book to expalin this (even if your not a Bicyclist) is called the Heart Rate monitor book for cyclist, it goes into great detail on how to use HR to increase fitness and most of what it says can be applied to any excersie. Try to find it a a library or see if a friend has it.

As you workout more you will see changes to because as your heart strenghtens it will be harder to get it to go as hi as fast, which is a good thing.

One thing though, watch the everyday excersise thing, a lot of first timers overdo it and don't let themslves rest which your body needs to repair itself so take a break every now and then. This does mean stop, but go easy as in maybe walk not run once a week.

Good luck and welcome aboard. DAN 
I had the same issue when I first started working out, the machine would tell me I was going too high, but when I worked out this formula I found out I was within my target heart range.  pandajenn referred me to the Karvonen formula, which takes into account your resting heartrate to find a range that is healthy for you during your workout.  Here is a link to it:  http://exercise.about.com/cs/fitnesstools/g/k arvonen.htm 

I've actually found that exercising with the goal of increasing my cardiovascular health is more satisfying than doing it solely to burn calories.  I've seen results, too.  When I first started, my heartrate would get up to about 172, and now at the same pace it has fallen to 162 or so, and it gets lower all the time.  You will see improvement if you keep at it.
(Post where I've kept track of my heart progress: http://www.calorie-count.com/forums/post/1812 9.html)
I need to correct Dan's statement about resting heart rate.  If you are in good cardi shape then Dan's figures would be good, but if you are just starting I'd say anything over 60 is good.  When I first started working out my resting HR was 101 - its now down to 58 I am 47 yrs old.  Some website say anything under 60 is bradycardia and in need of medical attention, but this is also for non athletes.   Take your pulse each morning before getting up out of bed to determine your resting heart rate take the average.  After a couple weeks you will see this number go down as you get in better shape. 
thanks dbacker I was just trying to pull the figures out of my head, guess I was just trying to be coservative. mine is 38 and freaked my doctor out, if he hadn't known I was a cyclist I could have seen him putting me in an ambulance, Tee hee. DAN


Kavonen Formula

220 minus age = Maximum Heart rate
Maximum Heart rate minus resting heart rate = heart rate reserve

Heart rate reserve multiplied by training % (Vo2Max) plus resting heart rate


Here‚??s an example for a 50year old with a resting heart rate of 65bpm who wants to train at 70% maximum‚?¶

¬∑  220 ‚?? 50 = 170bpm (maximum heart rate)

¬∑  170 ‚?? 65 = 105bpm (heart rate reserve)

¬∑  (105 x 0.7) + 65 = 139bpm

Using the Karvonen formula this person‚??s target heart rate works out as 139bpm. To create a ‚??zone‚?? you might want to subtract i.e. 129 to 139bpm

Using the traditional 220 ‚?? age formula this same person would have a target heart rate of 119bpm, which is considerably lower (220 ‚?? 50 x 0.7). It‚??s worth noting that the Karvonen formula nearly always calculates a higher target heart rate than 220 ‚?? age.

Recovery Zone - 60% to 70%
Active recovery training should fall into this zone (ideally to the lower end). It‚??s also useful for very early pre-season and closed season cross training when the body needs to recover and replenish.

Aerobic Zone - 70% to 80%
Exercising in this zone will help to develop your aerobic system and in particular your ability to transport and utilize oxygen. Continuous endurance training should fall under in this heart rate zone.

Anaerobic Zone ‚?? 80% to 90%
Training in this zone will help to improve your body‚??s ability to deal with lactic acid. It may also help to increase your anaerobic threshold.

It is important to know exactly what you are training for as this will determine your training % (Vo2max)
::Definitely tags this post for repeatedly refering back to it::  Wow, nicely written, one and all. ~ Lost Artist
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