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Question:

This is just the same alternate formula I read about years ago. RPR = resting pulse rate 220 – age = MHR (MHR – RPR) x desired % + RPR = target pulse rate for that % which would be easy enough to make a spreadsheet for, so you can have pretty pictures, alternate scenarios, etc. and print them all up nicely. bj

Here is a link to a heart rate calculator that uses both methods: http://www.fitnesstutor.com/HR_calculator.html Thanks. Unfortunately, it uses the 220-age to determine

the MHR. If you know your actual MHR, you can use it to calculate the percentages if you fiddle with the age input. – Hide quoted text — Show quoted text –

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Here is a link to a heart rate calculator that uses both methods: http://www.fitnesstutor.com/HR_calculator.html T2, 54, male, 2 1/2 yrs, Glucotrol, Prinivil, Diet, Exercise

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Here is a link to a heart rate calculator that uses both methods: http://www.fitnesstutor.com/HR_calculator.html

Thanks. Unfortunately, it uses the 220-age to determine the MHR. If you know your actual MHR, you can use it to calculate the percentages if you fiddle with the age input. Rob

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I’d be interested to see how they define "vigourous" and "intense."

Dang. I left that out. They define it as 70-75% of Maximal Heart Rate – it sounds like they’re defining it based on maximal and resting pulse – which equation they don’t say. I’ll have to work my way through the references. As the folks from rec.running will know, figuring out the "maximal heart rate" is difficult. The (220-age) just doesn’t cut it. I cycle for about 70-90 minutes every day at speeds of 20-40 km/h, averaging about 26 km/h. I’ve never taken a heart rate monitor with me [gahhhh... something else to buy], but spot checks lead me to believe that I maintain max HR for about half the time, and probably more.

If you can maintain it for 35-45 min,, then you’re not at your maximal heart rate! I’m pretty pigheaded, and on a treadmill, when they got me up to and then over my maximal heart rate, even I wanted to quit. I couldn’t keep it up. No one can. BTW: that’s one of the things a lot of people don’t understand. The maximal heart rate is not the absolute fastest your heart can go. If your maximal heart rate is (for example) 200, they can take you beyond that while you’re on a treadmill. Not for very long – your body is actually getting less oxygen than it would at 200. I’ve taken care of a man in his 80s with a heart rate of 300 BPM. Now, as you might guess, this does not mean that he could exercise at 70% of 300. After we cardioverted him, he was fine and had a rate of 120 BPM. He was pretty unhappy with a heart rate of 300 BPM, although come to think of it, he wasn’t too happy about the electrical shock we gave him. Some people are just hard to please, I guess. I burn about 1200 cal on a ride and, when I don’t hypo, my BGs are always pretty good [in the 4s]. Should I worry?

What’s your doctor say about your glucometer readings and your HbA1c and the level you exercise at? If he’s happy with that, then don’t worry about it. Rob

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The basic point of the article is that there is an optimal level of exercise for improved glucose tolerance in the Impaired Glucose Tolerance population. Moderate exercise or intense exercise are not as effective as an intermediate level, which they call "vigorous" exercise.

I’d be interested to see how they define "vigourous" and "intense." I cycle for about 70-90 minutes every day at speeds of 20-40 km/h, averaging about 26 km/h. I’ve never taken a heart rate monitor with me [gahhhh... something else to buy], but spot checks lead me to believe that I maintain max HR for about half the time, and probably more. I burn about 1200 cal on a ride and, when I don’t hypo, my BGs are always pretty good [in the 4s]. Should I worry?

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The following message is based on the article Optimal Exercise Intensity for Individuals with Impaired Glucose Tolerance in Diabetes Spectrum Vol 14:2 Spring 2001 by David Wright MS and Pamela D. Swan, PhD., FACSM but adds additional opinions (mine). I would suggest that you obtain a copy of this article if you are diabetic, IGT, or working with such populations. The article can be read by anyone – at least the recommendations, and the biochemistry elsewhere in the article isn’t above the abilities of someone who can figure out how to get this message off of USENET. If you have any questions, I would be happy to field them online in these forums and get alternative opinions from others as well. The basic point of the article is that there is an optimal level of exercise for improved glucose tolerance in the Impaired Glucose Tolerance population. Moderate exercise or intense exercise are not as effective as an intermediate level, which they call "vigorous" exercise.  An interesting side point is that Vitamin E may help reduce this problem – a fact that may be of benefit to normal runners. The article does not recommend a vigorous level of exercise for Type 2 diabetics because of the numerous medical conditions associated with Type 2 diabetes that cause vigorous exercise to be contraindicated. However, if your doctor says that you may  exercise vigorously, then this should not be a problem. Please consult with your physician and follow her or his directions. For those IGT or diabetic runners who wish to exercise at a higher level, I would point out two things. One, the authors refer to a transitory glucose tolerance  impairment caused by over-vigorous exercise. You’re still better off than if you didn’t exercise, just not as much better off than if you’d exercised at a less intense level. Second, it seems to me (in other words this is my opinion and I may be wrong) that at least some of the causes of transitory glucose tolerance impairment may be undone by a combination of hydration, good workout design, a warm down period of 30 min. after intense exercise (duh! You should be doing that anyhow) and the use of some form of recovery supplementation (glucose, water, and possibly anti-oxidative vitamins including Vitamin E). If you do engage in intense exercise, realize that you may be trading some improvement in your management of your blood glucose levels for some other goals. If your HbA1c (a measure of how well blood glucose is controlled) is 4.6, this isn’t a concern. if it’s 8.0, it may well be. I do not know where the breakpoint is – that is something you will need to decide with your physician’s help. Finally, the comments about Vitamin E are based on unpublished research. If it’s a question of buying a bottle of vitamins or a decent pair of running shoes, I’d say "Go for the shoes." If you can afford to spend money on something that might not work, then the choice is up to you. I’d be interested in hearing other people’s comments and suggestions. Rob

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