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Heart Rate
Question:
knowledge. Any thoughts? Also any thoughts on cutting LDL cholesterol I seem to have an inherited problem. Low fat diet, oat bran, running, swimming, mountaineering, weights etc, LDL 176 HDL 64 total 253. Trigl 94. Blood pressure: 120/62. Thanks for any advice…
Your HDL to Total ratio is 253/64 = 3.95, and that aint bad. below 5 is safe and around 3 is phenomenal (really good, anyway). so you’re certainly not in trouble. A "guar gum" soluble fiber supplement, about 6-10 grams per day, can be very effective in reducing total cholesterol. Use any search engine to look into"guar" or "guar gum" for yourself. Also try the PUBMED web site. Good stuff there too. A bit technical though. HTH – YRMV Denny Anderson To ERR is human… to ZIN, divine!
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Well congrats re the defeat of the smoking habit. (I quit about 15 years ago). I’ll be 54 in a few days. And I’m one of those people that run slowly (10 minute mile). I run an hour each time. So re the heart rate: My at rest rate is 40. Yeah, even to 38 sometimes. When I run, I get my HR to the 120 range. OK, that doesn’t sound like I’m working but I’ll tell you for sure that when I quit after an hour I’m completely WET. So what is the *right* HR? I think it’s very individual. I think a good analogy is that some people have a very small heart (like some cars have a small high rev engine) but others (trucks) have a low rev diesel engine. You don’t want to run the engine at red line very often. That’s abusive. But the act of running to 80% of it’s practical maximum (what ever that is for that engine) is reasonable and prudent. One size doesn’t fit all. Find out what fits *your* application and comfort zone and be happy with that. Best of luck. Tom S. I’m 55, have always been active but a smoker since college til about 2 1/2 yrs ago. Started running to get my endorphins (forgive the spelling) now run about 15+ up and down miles a week outside Phila. (Villanova track team trains past my house). Looks like my max HR is around 180-185. I usually do a 5k to 4mi loop where my HR ranges from 155 to 165. I just can’t seem to keep it under 150 without really slowing down. My times are about 8:45 to 9:15 miles. I hear all about this running at 80% but I just cant do it. Is this bad? If I go slow enough (10 min mi.) to keep it around 150 -52 I can run for about 2 to 2:30 hours. The doctors friends I take to are just bullshitting me which I m sure we have all experienced, opinion without knowledge. Any thoughts? Also any thoughts on cutting LDL cholesterol I seem to have an inherited problem. Low fat diet, oat bran, running, swimming, mountaineering, weights etc, LDL 176 HDL 64 total 253. Trigl 94. Blood pressure: 120/62. Thanks for any advice…
– Home Page http://www.blueneptune.com/~gts last update 3/13/98
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HR prediction formulas are pure nonsense. The standard deviation alone is +/- 12 bpm. If you really want to know what your max is, go over to the sports dept at Villanova and have a VO2max and maxHR test run. Probably will not be expensive. Don’t have a physican do it. Actually, if your main goal for running is health, forget the HR monitor and simply do a well balanced running program and have fun. One long, one speed and one tempo run per week, etc. Any number of books will give you good general purpose program. To lower your cholesterol, increase your miles to 30+ and do some speed work to improve your running economy. Your HR will come down significantly. Give us some feedback in a month or two…. – Hide quoted text — Show quoted text – I’m 55, have always been active but a smoker since college til about 2 1/2 yrs ago. Started running to get my endorphins (forgive the spelling) now run about 15+ up and down miles a week outside Phila. (Villanova track team trains past my house). Looks like my max HR is around 180-185. I usually do a 5k to 4mi loop where my HR ranges from 155 to 165. I just can’t seem to keep it under 150 without really slowing down. My times are about 8:45 to 9:15 miles. I hear all about this running at 80% but I just cant do it. Is this bad? If I go slow enough (10 min mi.) to keep it around 150 -52 I can run for about 2 to 2:30 hours. The doctors friends I take to are just bullshitting me which I m sure we have all experienced, opinion without knowledge. Any thoughts? Also any thoughts on cutting LDL cholesterol I seem to have an inherited problem. Low fat diet, oat bran, running, swimming, mountaineering, weights etc, LDL 176 HDL 64 total 253. Trigl 94. Blood pressure: 120/62. Thanks for any advice…
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I too was really frustrated when I got a heart rate monitor. It showed my heart rate at about 90% of age predicted max on my normal easy runs! uhg. I had to slow down so slow to get it to 80% that my wife could walk faster than I was running. My predicted max is 192 (I’m 28, 220-28=192). First thing I found was that when I went and tried to find my max heart rate by running for about 2 miles and then doing an all out 400, my heart rate monitor measured 203…significantly higher than 192!. This meant that 80% of max was about 163 instead of 153. This helped. I could actually job slowly at this heart rate. The second thing I found was that there is a better formula to use that more accuratly reflects VO2. Instead of just max * 80% or 70% or whatever, you use: (mhr -rhr) * 80% + rhr. mhr = max heart rate and rhr = resting heart rate. You are measuring 80% of your hearts *potential*. My resting heart rate is 58, so my new zone became (203 – 58) = 145. 145 * .8 = 116. 116 + 58 = 174. This was much better. My easy runs fell right in line now. The short of it, a little research showed that I should be training at 174 heart rate instead of 153, which is a MASSIVE difference. I have been doing this for a month now and my paces improve about 1min/mile a week. I am just beginning, so don’t get to alarmed…An improvement from a 12min/mile to an 11 min/mile to a 10min/mile is good, but I’m still slow 
In summary, try to find your max heart rate yourself or with a doctor, read something by Roy Benson, or buy his PC Coach thingy. That’s where I learned about the different formula. It has helped me tons. – Rod – Hide quoted text — Show quoted text – I’m 55, have always been active but a smoker since college til about 2 1/2 yrs ago. Started running to get my endorphins (forgive the spelling) now run about 15+ up and down miles a week outside Phila. (Villanova track team trains past my house). Looks like my max HR is around 180-185. I usually do a 5k to 4mi loop where my HR ranges from 155 to 165. I just can’t seem to keep it under 150 without really slowing down. My times are about 8:45 to 9:15 miles. I hear all about this running at 80% but I just cant do it. Is this bad? If I go slow enough (10 min mi.) to keep it around 150 -52 I can run for about 2 to 2:30 hours. The doctors friends I take to are just bullshitting me which I m sure we have all experienced, opinion without knowledge. Any thoughts? Also any thoughts on cutting LDL cholesterol I seem to have an inherited problem. Low fat diet, oat bran, running, swimming, mountaineering, weights etc, LDL 176 HDL 64 total 253. Trigl 94. Blood pressure: 120/62. Thanks for any advice…
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Response:
I’m 55, have always been active but a smoker since college til about 2 1/2 yrs ago. Started running to get my endorphins (forgive the spelling) now run about 15+ up and down miles a week outside Phila. (Villanova track team trains past my house). Looks like my max HR is around 180-185. I usually do a 5k to 4mi loop where my HR ranges from 155 to 165. I just can’t seem to keep it under 150 without really slowing down. My times are about 8:45 to 9:15 miles. I hear all about this running at 80% but I just cant do it. Is this bad? If I go slow enough (10 min mi.) to keep it around 150 -52 I can run for about 2 to 2:30 hours. The doctors friends I take to are just bullshitting me which I m sure we have all experienced, opinion without knowledge. Any thoughts? Also any thoughts on cutting LDL cholesterol I seem to have an inherited problem. Low fat diet, oat bran, running, swimming, mountaineering, weights etc, LDL 176 HDL 64 total 253. Trigl 94. Blood pressure: 120/62. Thanks for any advice…
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Greetings: I’m a 44 years old, 5 foot 8 inch, 200 lb. man who started running back in June. Because of years of sitting behind a desk, I was concerned about my heart. (My RHR used to be 100 bpm.) I currently run about 3 miles a day and my heart rate ranges from 160 to 170 bpm. I just completed my first 5K race this weekend and there were times when my heart was at 185 bpm. Is this normal?
Yes. I feel fine during my runs – I just don’t want to keel over along side the road one day.
Neither do I, but I can think of worse ways to go. If you’re feeling fine, you probably ARE fine. I asked my doctor about it during my physical in August, without telling him what my rate was and he said I should be in the 130’s.
For easy runs, maybe. For anything else, you’re probably going to be higher than that. When I told him what it was, he said, "Oh, I guess that’s about what we would look for if we were doing a stress test."
Hey, you WERE doing a stress test. This particular stress test is called a "5K race". – Hide quoted text — Show quoted text -It just left me wondering. Thanks in advance. Keith
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Greetings: I’m a 44 years old, 5 foot 8 inch, 200 lb. man who started running back in June. Because of years of sitting behind a desk, I was concerned about my heart. (My RHR used to be 100 bpm.) I currently run about 3 miles a day and my heart rate ranges from 160 to 170 bpm. I just completed my first 5K race this weekend and there were times when my heart was at 185 bpm. Is this normal? I feel fine during my runs – I just don’t want to keel over along side the road one day. I asked my doctor about it during my physical in August, without telling him what my rate was and he said I should be in the 130’s. When I told him what it was, he said, "Oh, I guess that’s about what we would look for if we were doing a stress test." It just left me wondering. Thanks in advance. Keith —–= Posted via Newsfeeds.Com, Uncensored Usenet News =—– http://www.newsfeeds.com – The #1 Newsgroup Service in the World! —–== Over 80,000 Newsgroups – 16 Different Servers! =—–
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Thanks Roger: And thanks to all that took time to answer. Keith Hmmm. I’m 44, somewhere around 5 ‘ 8" and about 165. I’ve seen my HRM at 207 so I wouldn’t worry about just a 185. I don’t have any problem getting 190, but I used to be able to hit 200+ at the end of a 5k race. Haven’t done that for a while though. Don’t let anybody give you numbers from some crazy formula. Everybody is different.
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Hmmm. I’m 44, somewhere around 5 ‘ 8" and about 165. I’ve seen my HRM at 207 so I wouldn’t worry about just a 185. I don’t have any problem getting 190, but I used to be able to hit 200+ at the end of a 5k race. Haven’t done that for a while though. Don’t let anybody give you numbers from some crazy formula. Everybody is different. Thanks, Roger – My next race is Marathon #2 – – Hide quoted text — Show quoted text – Greetings: I’m a 44 years old, 5 foot 8 inch, 200 lb. man who started running back in June. Because of years of sitting behind a desk, I was concerned about my heart. (My RHR used to be 100 bpm.) I currently run about 3 miles a day and my heart rate ranges from 160 to 170 bpm. I just completed my first 5K race this weekend and there were times when my heart was at 185 bpm. Is this normal? I feel fine during my runs – I just don’t want to keel over along side the road one day. I asked my doctor about it during my physical in August, without telling him what my rate was and he said I should be in the 130’s. When I told him what it was, he said, "Oh, I guess that’s about what we would look for if we were doing a stress test." It just left me wondering. Thanks in advance. Keith —–= Posted via Newsfeeds.Com, Uncensored Usenet News =—– http://www.newsfeeds.com – The #1 Newsgroup Service in the World! —–== Over 80,000 Newsgroups – 16 Different Servers! =—–
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Eventually your hart rate will drop to 0 — Ivo
– Hide quoted text — Show quoted text –
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Eventually your hart rate will drop to 0
LOL! — Charles "Stretch" Ledford STRETCH PHOTOGRAPHY "North America and the Entire World" http://www.GoStretch.com
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Since taking up running 2 years ago my resting heart rate has dropped from 80bpm to 60bpm. I also stopped smoking at the same time. Will my heart rate continue to fall if I increase my training intensity and is this a sign of improved fitness. I feel great! Stop smoking and start running, you will feel young again and save money. That’s all, enjoy your running Bob
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Since taking up running 2 years ago my resting heart rate has dropped from 80bpm to 60bpm. I also stopped smoking at the same time. Will my heart rate continue to fall if I increase my training intensity and is this a sign of improved fitness.
Your heart has greater stroke volume and doesn’t need to beat as fast to deliver the same amount of blood throughout your body. My resting heart rate dropped pretty quickly during my first year of running. It hasn’t changed much from then, even though my times have improved. Stop smoking and start running, you will feel young again and save money. That’s all, enjoy your running
You’re preachin’ to the choir. -Phil
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It might decrease some more but this varies greatly from person to person. A study I read a while back found that HR during sleep did not decrease following the beginning of exercise. While it seems most people find resting HR decreases with exercise onset, it might not always be the case. To answer the original question, this decrease is generally seen as a positive sign and I agree with the Prof on the overtraining part in theory. – Hide quoted text — Show quoted text – heart rate has dropped from 80bpm to 60bpm….. Will my heart rate continue to fall if I increase my training intensity Probably it will drop a little more. I had a morning heart rate of 48 and 52 sitting during the day … I’ve known people with a lot less … close to 40. But there is a level of intensity where you won’t recover enough and your heart heart will begin to increase … Its a good sign of overtraining … Roy
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heart rate has dropped from 80bpm to 60bpm….. Will my heart rate continue to fall if I increase my training intensity
Probably it will drop a little more. I had a morning heart rate of 48 and 52 sitting during the day … I’ve known people with a lot less … close to 40. But there is a level of intensity where you won’t recover enough and your heart heart will begin to increase … Its a good sign of overtraining … Roy
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My HR upon awaking is 54. However, while running, it is consistantly in the 160s. I can converse w/my friends, altohugh they will be in high 130s to low 140s. This is at a 9 min/mile pace.
Not that it’s much comfort to you but I went from hillwalking to cycling to running. I started using a HR monitor when cycling and found it to be an excellent piece of kit. When running though my HR is always up around 80-90 % There seems to be nothing I can do about it. I did give up running for a year as we had a child, I have now restarted and it’s the same ! — .Muzz. To email me, remove RUBBISH from return address.
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I’m 45, been running, cycling, H20 & snow skiing, windsurfing, etc for a long time now. My HR upon awaking is 54. However, while running, it is consistantly in the 160s. I can converse w/my friends, altohugh they will be in high 130s to low 140s. This is at a 9 min/mile pace. If I go at 7 min/mile pace, my HR can get as high as 193. I am starting a test where I keep it below 140 except for 1 or 2 runs a week. To do so results in 12 min miles. I have a marathon in late April. My freinds are telling me that by then, my HR will remain low, but my speed will come back as I’ll have to work harder to maintain that HR. I’m no longer a fast runner, 21 min 5K, 47 10K, 1:45 1/2 marathon, 4 hr marathon. The question is how can my HR be so high???? My doctor says don’t worry about it as I’m fine and have low blood pressure and chloresteral, etc. Any comments or thoughts on this?
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Dear Friend, Your doctor’s right. There’s nothing necessarily wrong. Your HR is high when working hard. No problem there. Don’t worry too much comparing to your friends’ HRs. Everyone’s HR response to a certain level of work is different, and probably different at different times of life and at different fitness levels. As long as your doctor, who knows you and your body presumably well, as long as he/she gives you the clean bill of health, you need not worry. Now, about your training strategy. I suspect that capping your HR voluntarily at a relatively low 140 during workouts will not produce much long term changes. Most people try to influence their HR by getting ever more comfortable and adapted to working at the higher ends of HR exertion. But arbitrating between such strategies is a little out of my expertise. I’m sure others will chime in with the details and projected outcomes of various approaches to getting more output from a certain level of HR/exertion. — Josh Steinberg MD – Hide quoted text — Show quoted text – I’m 45, been running, cycling, H20 & snow skiing, windsurfing, etc for a long time now. My HR upon awaking is 54. However, while running, it is consistantly in the 160s. I can converse w/my friends, altohugh they will be in high 130s to low 140s. This is at a 9 min/mile pace. If I go at 7 min/mile pace, my HR can get as high as 193. I am starting a test where I keep it below 140 except for 1 or 2 runs a week. To do so results in 12 min miles. I have a marathon in late April. My freinds are telling me that by then, my HR will remain low, but my speed will come back as I’ll have to work harder to maintain that HR. I’m no longer a fast runner, 21 min 5K, 47 10K, 1:45 1/2 marathon, 4 hr marathon. The question is how can my HR be so high???? My doctor says don’t worry about it as I’m fine and have low blood pressure and chloresteral, etc. Any comments or thoughts on this?
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I was reading where it say’s to deduct your age from 220 and multipy it by .5 to get your exercising heart rate. Ok, I’m 70 years old so that would make the rate 75. This doesn’t make sense! I run 6 miles almost everyday in under one hour—surely my heart rate is more than 75!
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I was reading where it say’s to deduct your age from 220 and multipy it by .5 to get your exercising heart rate. Ok, I’m 70 years old so that would make the rate 75. This doesn’t make sense! I run 6 miles almost everyday in under one hour—surely my heart rate is more than 75!
Dear friend, If you’re talking about maximum predicted heart rate, I’m afraid you’ve got the formula wrong. But don’t worry, the formula was flawed even before it was miscommunicated to you! If you think that attention to heart rate has a role helping you achieve your fitness goals, ask your questions here. There are plenty of people who find heart rate stuff useful, although there are plenty who don’t (I’m in the latter camp). Best of luck. — Josh Steinberg MD, Syracuse
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To figure your THR (target heart rate) you must first decide which energy system you want to work. For long term, moderate exercise take 220-your age and multiply that # by .5 and .6. That would be your THR for a less intense, longer workout. For a more intense THR take 220-your age and take that # and multiply it by .65 and .8. That is your THR for a moderate to more intense training. For less intense training keep your hr at the lower end of that range and for more intense workout try to keep it near the higher end of that range. ex. 220-70= 150 * .65= 97.5 150*.8= 120 therefore, your THR range is 97.5 to 120 hope I have been of some help…
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It seems to me I heard somewhere that Amy Ressler wrote in article [Charlie Allen had written:] I was reading where it say’s to deduct your age from 220 and multipy it by .5 to get your exercising heart rate. Ok, I’m 70 years old so that would make the rate 75. This doesn’t make sense! I run 6 miles almost everyday in under one hour—surely my heart rate is more than 75!
Did I get the name right (user name Richard?). Welcome to the geriatric side of the group. There ain’t but a few of us left, as some jazzmen used to say. To figure your THR (target heart rate) you must first decide which energy system you want to work. For long term, moderate exercise take 220-your age and multiply that # by .5 and .6. That would be your THR for a less intense, longer workout. For a more intense THR take 220-your age and take that # and multiply it by .65 and .8.
First, that formula is the weakest of those in common use, though none is highly accurate. Actual measurement is the only sure way to know the maximum heart rate. Second, it’s nearly certain that resting heart rate should be factored in. A common calculation, as a first step, is to subtract the resting rate from the maximum rate before making the calculations (after all, you can’t really manage 70% of your resting heart rate, I suppose). After that, the most used formulas figure the desired intensity (many use 70% and 85%/90% rather than 65% and 80%) and add the resting heart rate back to the calculated figures. Third, there is a new (how much better remains to be seen) correction for an age adjustment for a runner in his 70s (which I am). I don’t use an age adjustment, but use about 80% and about 95% for my low and high targets– but don’t really pay that much attention to them except in specific training sessions. I do use a summary generated by my HRM as one indicator of the intensity of sessions, but I’m much more practical than theoretical about training and health matters. That is your THR for a moderate to more intense training. For less intense training keep your hr at the lower end of that range and for more intense workout try to keep it near the higher end of that range. ex. 220-70= 150 * .65= 97.5 150*.8= 120 therefore, your THR range is 97.5 to 120
My target zone begins at 140 (~80%) and the high end is 160+ (~92%) with maximum about 165, based on stress tests and running trials over about 20 years. Rounded, 165 – 35 = 130. (Each 10% step is thus) worth 13 beats. .8 x 13 = 108 + 35 = 143. hope I have been of some help…
For comparison and consideration. — Don
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Hi, Firstly, without knowing YOUR maximum and resting heart rates any target heart recommendation is pointless – the 220 – age calculation is a vague estimate at best. The best advice is probably to ignore the target heart rate stuff altogether – if you must use it then do a supervised stress test to find your maximum heart rate (MHR) and take your heart rate upon waking for three or four days to find your lowest resting heart rate (RHR) – then: MHR – RHR = heart rate reserve (HRR) target exercise pace = (0.65 x HRR) + RHR to (0.75 x HRR) + RHR This is for aerobics etc. for serious running training you need to do some work at higher HR levels as well. — Regards, Barry Running & Stuff: http://distancerunner.tmfweb.nl "The woods are lovely, dark and deep; but I have training logs to keep; and miles to run before I sleep".
– Hide quoted text — Show quoted text – I was reading where it say’s to deduct your age from 220 and multipy it by .5 to get your exercising heart rate. Ok, I’m 70 years old so that would make the rate 75. This doesn’t make sense! I run 6 miles almost everyday in under one hour—surely my heart rate is more than 75!
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<snip (nice story 
) To run marathon with a hidden heart problem is not safely, too. To lower the risk check every morning your rest-HR, and be carfull by runnning with a cold (Don’t train hard). I think this is useful to do. I watch my resting (morning before rising) rate drop asI start training: this is always fun. Right now it is usually 51-54. If I run too hard one night I see it jump to 60 or so next morning. Then I know to take it easy the next day. A marathon is not in question for me for a long time, maybe a 10K this fall, or a half-marathon if things go really well.
Puh, if my resting-HR (39-41) gets so much higher I probably have a flu with fever. A little cold will increase it 3-4 beats, a hard training round about 2-3 beats. Yes, the work is the same for a mile at different speed. The work per time is linear increasing with the speed, but the distance per time is increasing, too! Only the resistance of wind would increase the work at higher speed (influence at 20km/h; bicycling!). The work against the wind increases by speed squared!! Yes, I wish I could run fast enough that the quadratic v-dependence of air-resistancemattered to my running! 20 km/h is 4:48/mile pace. That would be the day! I figure I can probably still do that, for 100 m
Ha, a friend of my runs the HM faster than 1:03h(20km/h). Perhaps one day I will do it. I had done it for the 5000m. (personal best 14:41) My tip for loosing weight is, NOT to eat much in the evening. After that meal you don’t need much calories(watching TV, sleeping), and the body store that calories in fat cells. In the morning this calories are not available easily for your body and you feel hungry, though you had eat much in the evening. Very good tip, but this is the hardest for me. I always feel hungry going to sleep, and can’t sleep if I don’t eat something. I try to make it low calorie, high volume, high crunch. Cooked broccoli with soy sauce, possibly a few whole grain crackers, cereal, something like that seems to work.
mmmmh, sounds gooooood.. I love brocoli. David, greetings to your damned funny sister Ratzfatz
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Hi I am a 43 yr old female recreational runner. I purchased a Polar Heart Monitor and notice that while running my heart rate is between 165-180. I am wondering how healthy this is if I run 3-5 miles. I am concern that I am running anerobic state. I am not gasping for air and feel fine, but I am still concern. I have tried walking with my monitor on and at a pace of 3.5-4.0 my heart rate is anywhere from 145-155. Please offer any advise. Thanks — Posted via Talkway – http://www.talkway.com Surf Usenet at home, on the road, and by email — always at Talkway. Hi! I just posted a question similar to yours although I am 52 and have
the same deal as you: I’m between 160-175 when I run at about 5.5-6.0 mph. I called a local running store and asked if any there could field a heart rate monitor question. I got one right away. He said the more fit you are, the higher your heart rate can soar without it really wiping you out. He said that you would KNOW if you are running anaerobically because you wouldn’t be able to keep up the pace. He said it was at the max level for my age group, but if I was feeling ok, he didn’t think it was a big problem. ’Hope this helps! Keep on logging the miles! CJ
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Of corse 4, but with training my HR max will not decrease.
Training certainly seems to have kept it higher with you. I know personally ofone other case in which this is true, too (not me). 211 is a high maximum rate, and it sure doesn’t seem to stop you from running a fast 10K! I am much slower now, and have only run in one road race: a 10K when I was about 18. I finished, but made stupid beginners mistakes: practiced by running 10 mi, 7:00 pace (very easy for me back then) with three friends, five times a week in cool spring evenings on a flat course. Race day came and it was a monster: 103 degrees fahrenheit, 95% humidity, and the course was on the relatively hilly north shore of long island. This was the Jim Ryun run in 1977 I think. After the gun everyone started going: all seemed to be much faster than me. Better keep up, I thought, and ran along with them. I kept up too, for about 3/4 mile. That was it, I had to stop, walk, and catch my breath. I ran the rest at a much slower pace, and finished in about 50 minutes. I saw 8 people carried away in ambulances that day, red lights were flashing everywhere along the side of the road. People had heat eshaustion / heat stroke / heart attack / sprained ankle, I don’t know for sure. No deaths were reported, luckily! This pretty much cured me of the desire to run competitively, though I’ve kept it up on my own over the years, even if on and off. I don’t regret it at all though, it was a great experience getting to the end and being sprayed with cold water! (That was available along the way too). To run marathon with a hidden heart problem is not safely, too. To lower the risk check every morning your rest-HR, and be carfull by runnning with a cold (Don’t train hard).
I think this is useful to do. I watch my resting (morning before rising) rate drop asI start training: this is always fun. Right now it is usually 51-54. If I run too hard one night I see it jump to 60 or so next morning. Then I know to take it easy the next day. A marathon is not in question for me for a long time, maybe a 10K this fall, or a half-marathon if things go really well. Yes, the work is the same for a mile at different speed. The work per time is linear increasing with the speed, but the distance per time is increasing, too! Only the resistance of wind would increase the work at higher speed (influence at 20km/h; bicycling!). The work against the wind increases by speed squared!!
Yes, I wish I could run fast enough that the quadratic v-dependence of air-resistancemattered to my running! 20 km/h is 4:48/mile pace. That would be the day! I figure I can probably still do that, for 100 m My tip for loosing weight is, NOT to eat much in the evening. After that meal you don’t need much calories(watching TV, sleeping), and the body store that calories in fat cells. In the morning this calories are not available easily for your body and you feel hungry, though you had eat much in the evening.
Very good tip, but this is the hardest for me. I always feel hungry going to sleep, and can’t sleep if I don’t eat something. I try to make it low calorie, high volume, high crunch. Cooked broccoli with soy sauce, possibly a few whole grain crackers, cereal, something like that seems to work. regards, – dave k.
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All sensible advice. I vote for #4 as most likely. Maximum HR is an individual characteristic, attempts to estimate it from a formula are just that: attempts.
Of corse 4, but with training my HR max will not decrease. To measure your own safely, you should go to a cardiologist, and do it under controlled conditions. Basically you have to exercise to a point close to the point of collapse to get there. Not a good idea at all if you had some hidden heart problem, so you want them doing an EKG at the same time, and ready to treat you if problems emerge. This isn’t too likely in a fit person, but it does happen: remember that great russian pairs skater a couple of years back (his name escapes me at the moment) who died of an undiagnosed heart problem during a practice session.
To run marathon with a hidden heart problem is not safely, too. To lower the risk check every morning your rest-HR, and be carfull by runnning with a cold (Don’t train hard). Any age dependent linear formula is just a best average fit to data. There is also a spread around the average and the question is where you fall on that spread. As for losing weight, I have seen some data somewhere on calorie use during running. Surprisingly enough, it was only weakly dependent on speed of running. That is, running a mile at 5:00 pace uses about the same total energy as running a mile at 10:00 pace. A typical number was 110 kCal per mile. It was directly proportional to body weight though, and this 110 number was supposedly for a 70 kg male, if memory serves. So if you run 37 miles per week, and mass 70 kilos, you burn about 4100 kCal. A pound of fat contains about 4100 kCal, so at this level, if your old diet just maintained your weight, you will lose about 1 pound per week if you don’t change your diet, and assuming there is no change in your basal metabolic rate from the running (probably a reasonable assumption, but I don’t know for sure).
Yes, the work is the same for a mile at different speed. The work per time is linear increasing with the speed, but the distance per time is increasing, too! Only the resistance of wind would increase the work at higher speed (influence at 20km/h; bicycling!). The work against the wind increases by speed squared!!
<snip My tip for loosing weight is, NOT to eat much in the evening. After that meal you don’t need much calories(watching TV, sleeping), and the body store that calories in fat cells. In the morning this calories are not available easily for your body and you feel hungry, though you had eat much in the evening. regards ratzfatz
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- Hide quoted text — Show quoted text – Hi I am a 43 yr old female recreational runner. I purchased a Polar Heart Monitor and notice that while running my heart rate is between 165-180. I am wondering how healthy this is if I run 3-5 miles. I am Hi, All I can say is that this happened to me, too. I consider myself fairly fit, I walk everyday with my dog some 10 km or more, occasionally swim, train martial arts, weight train etc. When I started running more seriously (i.e. regularly, at least 2-3 times a week) two months ago and purchased a HRM (Polar Fitwatch, but I also checked the values with another Polar model), I was surprised to see the rate at 160 bpm or more even when I was jogging pretty slowly, i.e. felt comfortable and could go on for 5 km or so. Going up hills the highest rate I got was 196, and even though I was out of breath at that time, I wasn’t feeling too bad. According to the standard formula, my Max HR should be 220-35 = 185! (My rest HR is around 55). When I asked my runner friends about this, I got a variety of explanations: 1) I am in a very poor physical condition after all. 2) I have a heart disease. 3) I am a mutant/space alien 4) I have a higher than normal max HR _and_ my body is used to moderate exercise like walking (which I can do for very long, like 35 km) but not running and I just need to continue training in order to get somewhat lower HRs. 2) is probably not true because I think I would be dead by now (after all I scuba dive and do stuff like that where a heart disease would hardly go unnoticed). 3) may be correct, but personally I would like to believe that 4) is most correct. Anyway I’m not too worried about it any more, I just try to keep my heart rate below 170 when running (which keeps me feeling comfortable, I can talk while running and I can continue for 10 km or so) but can’t always do that. Curiously, I have noticed that I have lost some weight after I started running regularly, even though I had not been able to loose any weight earlier with my walk/swim/other exercise (I have wanted to loose a few kg). I don’t think I have changed my diet very much. So maybe this is related to the fact that being used to walking a lot, walking isn’t strenuous enough exercise for me, but running is. Go figure…
Oh hello, might be we are from the same planet. I think 3 is the one and only possibility. 4 can’ be true, because I’m training for 10 years, my personal best 10k is 31:25min and my HRs didn’t increase. My MAX is 211 indeed. In my last 10k-Race(32:46min) I had an average HR of 192BPM and that was not 100% effort. But try to train a little bit smarter. Try to keep your HR below 150 (if you not already walking at that effort) at most of the days. And do harder at two days a week. Increase your mileage. It’s much more effective. regards ratzfatz — "Reminds me of the old story about two folks who were out in the woods when a bear started to run after them. One stopped to put on his running shoes. The other asked "What are you doing that for? Do you think you’ll be able to outrun that bear, even with those on?" to which the first replied "I don’t have to outrun the bear. I just have to outrun you."
Response:
- Hide quoted text — Show quoted text – [snip] When I asked my runner friends about this, I got a variety of explanations: 1) I am in a very poor physical condition after all. 2) I have a heart disease. 3) I am a mutant/space alien 4) I have a higher than normal max HR _and_ my body is used to moderate exercise like walking (which I can do for very long, like 35 km) but not running and I just need to continue training in order to get somewhat lower HRs. [snip] Curiously, I have noticed that I have lost some weight after I started running regularly, even though I had not been able to loose any weight earlier with my walk/swim/other exercise (I have wanted to loose a few kg). I don’t think I have changed my diet very much. So maybe this is related to the fact that being used to walking a lot, walking isn’t strenuous enough exercise for me, but running is. Go figure… Oh hello, might be we are from the same planet. I think 3 is the one and only possibility. 4 can’ be true, because I’m training for 10 years, my personal best 10k is 31:25min and my HRs didn’t increase. My MAX is 211 indeed. In my last 10k-Race(32:46min) I had an average HR of 192BPM and that was not 100% effort. But try to train a little bit smarter. Try to keep your HR below 150 (if you not already walking at that effort) at most of the days. And do harder at two days a week. Increase your mileage. It’s much more effective. regards ratzfatz – "Reminds me of the old story about two folks who were out in the woods when a bear started to run after them. One stopped to put on his running shoes. The other asked "What are you doing that for? Do you think you’ll be able to outrun that bear, even with those on?" to which the first replied "I don’t have to outrun the bear. I just have to outrun you."
All sensible advice. I vote for #4 as most likely. Maximum HR is an individual characteristic, attempts to estimate it from a formula are just that: attempts. To measure your own safely, you should go to a cardiologist, and do it under controlled conditions. Basically you have to exercise to a point close to the point of collapse to get there. Not a good idea at all if you had some hidden heart problem, so you want them doing an EKG at the same time, and ready to treat you if problems emerge. This isn’t too likely in a fit person, but it does happen: remember that great russian pairs skater a couple of years back (his name escapes me at the moment) who died of an undiagnosed heart problem during a practice session. Any age dependent linear formula is just a best average fit to data. There is also a spread around the average and the question is where you fall on that spread. As for losing weight, I have seen some data somewhere on calorie use during running. Surprisingly enough, it was only weakly dependent on speed of running. That is, running a mile at 5:00 pace uses about the same total energy as running a mile at 10:00 pace. A typical number was 110 kCal per mile. It was directly proportional to body weight though, and this 110 number was supposedly for a 70 kg male, if memory serves. So if you run 37 miles per week, and mass 70 kilos, you burn about 4100 kCal. A pound of fat contains about 4100 kCal, so at this level, if your old diet just maintained your weight, you will lose about 1 pound per week if you don’t change your diet, and assuming there is no change in your basal metabolic rate from the running (probably a reasonable assumption, but I don’t know for sure). There was, though, a significant difference between running and walking in total energy use. It was as much as a factor of 2: that is walking a given distance takes 1/2 as much energy as running the same distance. This may be related to the distance that the center of gravity is raised each step in running versus walking gait, which is generally more in running. If you are heavier, you will use more calories, but of course, a heavier person needs to eat more to maintain weight in the first place (this is probably roughly proportional to body weight, too). Therefore, running will help an overweight person to reduce, providing they can do it at a pretty significant level (36 miles per week), but not without a concomitant change in diet to reduce total calorie intake, as weight is lost. If these data are correct, the best exercise for losing weight, sad as it may seem, remains to be pushing yourself away from the dinner table. Running may help you psychologically to do this of course. Now, there are ways to exercise that will use considerably more calories: and most of them would involve exercising for extended periods (many hours per day). Living in a cold climate will help, if you are outside much of the day. High altitude mountaineering comes to mind as one of the ideal ways to lose weight, in fact even to become emaciated or for that matter, freeze, fall to your death, or succumb to pulmonary or cerebral edema. Probably weight loss is due to the extended periods of severe exercise required, the low oxygen, the cold, and the reduction in appetite which I have heard occurs after long periods at high altitude. All of this having been said, I do find that when I run, my weight tends to come down more easily. For instance, I weighed about 175 lb in January of this year, (I am 5′11”) when I started running again after some time away from it. I am about twelve weeks into this program, and am now running about 20-25 miles per week. That’s about as much as I can do at this point, having somewhat tricky ankles, and not wanting to risk injury by pushing too hard too soon. Now, I didn’t start with 20-25 miles a week, instead with about 7, though I doubled this in the second week. Since then I have gradually built it up, and I estimate my total mileage is now about 200 miles for the whole period. My present weight is 155 lb. The fraction of that total weight loss which is due to running I calculate to be 5.75 lb / 20 lb, or a little more than 25%, given my assumptions above. That leaves quite a bit unaccounted for. Most of it I think comes from changes I have made in diet, namely eating much more in the way of vegetables and fruits, drinking more water, and eating less at dinner. But part of the reason I’ve been able to make these changes, relatively easily, is that I like running, and know that it is a lot easier to run when you are light! It is also an accelerating effect, since as you get lighter, you can run further more easily. But, if you work it out, the numbers would seem to be quite depressing from the weight loss point of view: you have to run about 200 miles to lose 6 lbs if your average weight is 165 lb or 75 kg. This would be a lot better if you weighed 150 kg, of course, you’ld only have to do 100 miles then. But that might be a tall order if you were overweight, which most people would be at that weight (excepting a few well known examples from the NFL). I would be interested to know if anyone knows better data, or where I might have gone wrong in these calculations. cheers, – dave k.
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(1) Women’s MHR are higher than men’s, in general. (2) The 220 – age approximation is useless for me. In my case, it is off by 32 bpm. (3) Why bother with (2), since you know that it is inaccurate? (4) HRs over 200 are normal for a woman like you. 73, Gary – Hide quoted text — Show quoted text – Hi I am a 43 yr old female recreational runner. I purchased a Polar Heart Monitor and notice that while running my heart rate is between 165-180. I am wondering how healthy this is if I run 3-5 miles. I am Hi, All I can say is that this happened to me, too. I consider myself fairly fit, I walk everyday with my dog some 10 km or more, occasionally swim, train martial arts, weight train etc. When I started running more seriously (i.e. regularly, at least 2-3 times a week) two months ago and purchased a HRM (Polar Fitwatch, but I also checked the values with another Polar model), I was surprised to see the rate at 160 bpm or more even when I was jogging pretty slowly, i.e. felt comfortable and could go on for 5 km or so. Going up hills the highest rate I got was 196, and even though I was out of breath at that time, I wasn’t feeling too bad. According to the standard formula, my Max HR should be 220-35 = 185! (My rest HR is around 55). When I asked my runner friends about this, I got a variety of explanations: 1) I am in a very poor physical condition after all. 2) I have a heart disease. 3) I am a mutant/space alien 4) I have a higher than normal max HR _and_ my body is used to moderate exercise like walking (which I can do for very long, like 35 km) but not running and I just need to continue training in order to get somewhat lower HRs. 2) is probably not true because I think I would be dead by now (after all I scuba dive and do stuff like that where a heart disease would hardly go unnoticed). 3) may be correct, but personally I would like to believe that 4) is most correct. Anyway I’m not too worried about it any more, I just try to keep my heart rate below 170 when running (which keeps me feeling comfortable, I can talk while running and I can continue for 10 km or so) but can’t always do that. Curiously, I have noticed that I have lost some weight after I started running regularly, even though I had not been able to loose any weight earlier with my walk/swim/other exercise (I have wanted to loose a few kg). I don’t think I have changed my diet very much. So maybe this is related to the fact that being used to walking a lot, walking isn’t strenuous enough exercise for me, but running is. Go figure… Merja — * Merja Tornikoski * * Metsahovi Radio Observatory, Finland * !! NOTE: To email me, remove the _removethis_ from my email address !!
Response:
Hi I am a 43 yr old female recreational runner. I purchased a Polar Heart Monitor and notice that while running my heart rate is between 165-180. I am wondering how healthy this is if I run 3-5 miles. I am concern that I am running anerobic state. I am not gasping for air and feel fine, but I am still concern. I have tried walking with my monitor on and at a pace of 3.5-4.0 my heart rate is anywhere from 145-155. Please offer any advise. Thanks — Posted via Talkway – http://www.talkway.com Surf Usenet at home, on the road, and by email — always at Talkway.
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Hell All, I have been running for a several years on and off. Run the Toronto Marathon in 3:28, not bad for my first attempt (I think) and I’m 41 yrs. old. At what heart rate should I be training at. My resting heart rate is about 60 bpm. Over the years I have put on a little weight and would like to loose it. Any suggestions where I should be? Norm.
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Hell All,
Is that a typo, or do you really mean that? What a difference one letter can make. I have been running for a several years on and off. Run the Toronto Marathon in 3:28
How recent was that time? At what heart rate should I be training at. My resting heart rate is about 60 bpm.
More importantly, what is your maximum heart rate? Resting heart rate does have some weight in determining your training zones, but the most important number is MHR. -Phil