Optimum heart rate for exercise

Little confused on this, but dependant on age and so there is an optimum range for exercise. I do not have the stats handy but for a 31 year old it is around 130-160 to gain maximum efficiency.

Now then..... I peddled my little cotton socks off last night until my shirt was pretty soaked, but could I get anywhere near 130, let alone 145....

I stuck more at the 80-110 range with resting at around 60.

Given I am not fit or healthy...... What does this actually tell me? I had the resistance on 7 (8 being the maximum), so is this too high? Is cycling the wrong exercise option for me in the sense of heart rates....

Regards

In my uneducated opinion - the heart rate is just a guide - and it can be different for everybody. A teeny bopper that is in sports would have a totally different exercise heart rate than a teeny bopper couch potato.

As it applies to you - first - pay attention to how you feel. Let that override anything your HRM tells you. If you are breathing heavily, and you got your heart pumping - and you feel good doing it - remember THAT heart rate and use it as a comparison for other days. The next day, start your exercise, bring your heat rate up to that point, and if you have time, increase the duration of the exercise. If you are short on time, keep that heart rate for 20 minutes, then warm down, bringing your heart rate down a few mnutes at a time. Again, IMO, a 60% heart VS a 70% heart rate won't burn that much fewer calories. So don't get obsessive about it.

I keep my heart rate right about 50 per cent, sometimes, when I feel really good, I go higher - but that is not the point - it's all about how I feel doing my exercise.

So how can you use your heart rate info? Well - how fast your heart returns to normal, can help idicate how physically fit you are.

Over the next few months, it should take a little bit longer to bring up your heart rate when you are doing the same exercise, because your body is becoming more efficient.

For me, knowing what my heart rate is keeps me from over doing an exercise. Back in my high school days, the track coach used to tell us if your work out doesn't make you sick, you are not working hard enough!!! I used to finish my workouts nausous (sp?) and seeing cross eyed. Not a good thing!!!

I have no experience with a cycling machine - but I would suggest varying the difficulty level during your work out.  Start easy, bring up your heart rate, find a comfortable resistance, and do it for 20 minutes, then ease up on the resistance for the warm down.

I am sure others will give you better advice - this is just my philosohy - speaking as an overweight 53 year old.

Do you take medication for high blood pressure?  most medication for BP is a beta blocker.  This will not allow your HR to reach you target zone. 

I take Atenolol for Blood Pressure, it can be murder trying to get my heart rate up to the levels I want, I get there eventually but I wonder if I'm doing any damage?!

Heart rate zones are not the optimal way of measuring your intensity level.

Try tracking your distance travelled and calories burned within a specified time period, and then strive to beat the distance travelled during your next cardio session.  This will enable you to increase YOUR OWN PERSONAL intensity level as time goes on...and this will force your body to adapt to new cardio vascular (and fat burning) levels.

I am a 54 year old female, I have been working out for about 4 months - 45 minutes a day cardio. The optimal heart rate for me is around 155 - that is where I feel I am working hard, probably can't speak very well, but not a killer.

According to the recommended calculations, I shouldn't exceed 138!! For me at 138 I can carry on a full conversation! It's too easy!!

My point is - every one is different!