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Heart rate
- Thread starter anthrax
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leatherface
New member
Is it even possibly to go above 100% of your max HR? I didn't think it was since it is your MAX 
supreme
New member
You can go high HR but you won't hit 100% the body dose not like to go that high and has in place mechanisms to prevent over taxing the heart.
The other thing is training over 90% increases the risk of orthopedic problems. If you do a warm up & alternate between 70% & 85% of your max you will get great results; start at a 1:3 work/ rest ratio and gradually increse to 1:1
Watch your total exercise time, I would keep it to 25 - 30 min max. Studies show 25- 30 min intervals are equal in CV effects to 40 - 45 steady state training but don't increase gluconeogenesis as much. The interval training also has a higher EPOC than steady state.
So with intervals you get CV fitness, increased VO2 max, longer EPOC, greater lipolysis and you reduce orthopedic risk and muscle catabolism.
Intervals kick ass! - I do them 2-3x / week
When determing your HR - DO NOT use 220-age, this is the couch potato formula used by those awesome ACE trainers (ROTFLMAO!!!) - this formula does not take your current CV fitness level into consideration, so it can undr or over estimate your max quite easily. Imprecise for athletes, dangerous for unconditioned people
Either take your resting HR & plug into the Karvonen formula or if your doc did a stress test take the max HR you hit on the test.
hope this helped!
S
The other thing is training over 90% increases the risk of orthopedic problems. If you do a warm up & alternate between 70% & 85% of your max you will get great results; start at a 1:3 work/ rest ratio and gradually increse to 1:1
Watch your total exercise time, I would keep it to 25 - 30 min max. Studies show 25- 30 min intervals are equal in CV effects to 40 - 45 steady state training but don't increase gluconeogenesis as much. The interval training also has a higher EPOC than steady state.
So with intervals you get CV fitness, increased VO2 max, longer EPOC, greater lipolysis and you reduce orthopedic risk and muscle catabolism.
Intervals kick ass! - I do them 2-3x / week
When determing your HR - DO NOT use 220-age, this is the couch potato formula used by those awesome ACE trainers (ROTFLMAO!!!) - this formula does not take your current CV fitness level into consideration, so it can undr or over estimate your max quite easily. Imprecise for athletes, dangerous for unconditioned people
Either take your resting HR & plug into the Karvonen formula or if your doc did a stress test take the max HR you hit on the test.
hope this helped!
S
wtlftr said:
That depends...that number is a complete guess. I'm 39, which should make my max HR 181....it's actually closer to 187. Lance Armstrong's pre-cancer max HR was well over 220....now it's in the 170's. As I said earlier the max HR, in and of itself, tells you nothing about an athlete's fitness. What's important is how much power (in watts) you can put out at your VO2 max. Great for a cyclist....useless as tits on a bull for a BB'er.
supreme
New member
Hence my reccomendation of using the Karvonen formula or if a graded exercise test was done to use that max. Intervals between 70% & 85% max with an increasing work to rest ratio are ideal for everyone except endurance athletes requiring prolonged exercise duration, cardiac rehab or severly deconditioned.
S
S
supreme
New member
Dial tone your right on!
much better formula for it takes into consideration your resting heart rate which is an indicator of your CV fitness. Being a competitive athlete the stupid 220-age formula would have you training at too low an intensity, unless you have a high resting heart rate.
Question, do you use any stimulants (ephedrine, clen, T3, yohimbie ) for they tend to raise heart rate and will throw the formula off!
To be the most accurate, if you have a treadmill or bike GXT with a 12 lead EKG you will know exactly what your true max HR is. If you add in a metabolic cart you can analyze expired gasses and get your true VO2 Max & the amount of carbs vs fats oxidized for energy (of course you should be stimulant free for at least 1 month)
Just a thought, for the more prceise your assessment, the more precise your training can be.
S
much better formula for it takes into consideration your resting heart rate which is an indicator of your CV fitness. Being a competitive athlete the stupid 220-age formula would have you training at too low an intensity, unless you have a high resting heart rate.
Question, do you use any stimulants (ephedrine, clen, T3, yohimbie ) for they tend to raise heart rate and will throw the formula off!
To be the most accurate, if you have a treadmill or bike GXT with a 12 lead EKG you will know exactly what your true max HR is. If you add in a metabolic cart you can analyze expired gasses and get your true VO2 Max & the amount of carbs vs fats oxidized for energy (of course you should be stimulant free for at least 1 month)
Just a thought, for the more prceise your assessment, the more precise your training can be.
S
I don't use any stimulants...an artificially elevated HR is the last thing I want. My resting HR has never been terribly low though; maybe 52'ish when I'm really training for that. I am hoping to do a 100 mile bike ride or a Olympic distance triathlon if I can get my bodyweight low enough to make it worth a go. I'm 2 years away from that though.
Thanx all for all those great info !
I've been doing interval training for more than a year now (I use to do only moderate intensity, high duration cardio before) and my heart rate at rest decreased
It is now a bit below 50
but I can go quite high (about 195) and it didn't decrease (I thought it would)
I've been doing interval training for more than a year now (I use to do only moderate intensity, high duration cardio before) and my heart rate at rest decreased
It is now a bit below 50
but I can go quite high (about 195) and it didn't decrease (I thought it would)
supreme
New member
Guys,
You are all in excellet CV shape - avg. male resting HR approx. 68 - 72 BPM, you guys are near swimmer CV fitness (they tend to have the lowest resting HR - sneaky bastards at ACSM slip them into pratcial exams to see who really knows how to take HR & do the formulas)
Keep up the good work !!!
S
You are all in excellet CV shape - avg. male resting HR approx. 68 - 72 BPM, you guys are near swimmer CV fitness (they tend to have the lowest resting HR - sneaky bastards at ACSM slip them into pratcial exams to see who really knows how to take HR & do the formulas)
Keep up the good work !!!
S
can someone get more into this interval training?
is that like sprints? or jogging, sprinting for 10 seconds, then going back to jogging (such as indian runs)...what is it!?
also, i have a question...iftraining muscles to failure in lifting helps them get stronger, why not train your heart to failure? like do so much cardio your heart fails, and then it gets bigger and stronger...?
is that like sprints? or jogging, sprinting for 10 seconds, then going back to jogging (such as indian runs)...what is it!?
also, i have a question...iftraining muscles to failure in lifting helps them get stronger, why not train your heart to failure? like do so much cardio your heart fails, and then it gets bigger and stronger...?
supreme
New member
The HR for Indurian is incredible, probably a combo of genetics, training and location (altitude). But 50 is no couch potato. It may be high compared to elite athletes but I see the real couch potatoes daily: 70 -90 bpm or on beta-blockers, calcium channel blockers etc.
A HR of 50, especially for people above 35 years is damn good! -especailly if they are not competitive endurance athletes
S
A HR of 50, especially for people above 35 years is damn good! -especailly if they are not competitive endurance athletes
S
supreme
New member
Well that's a trick question
Yes & no for the answer:
yes that a lower HR zone of 60-70% uses a higher % of fat. - all activity uses a mix of carbs & fat for energy, the lower the intensity, the more oxygen usually available to the body, the higher the % of fat stores used for energy - but since the activity is lower in intensity the lower the overall calorie requirement.
As intensity increases, the more the body needs a faster acting source of energy so it increases the % of carbs used for energy, for as you approach your anaerobic threshold you can not utilize the oxygen you consume (especially if poor CV fitness)
What counts most ofall in dropping bodyfat is total calories expended. So here's an example why high intensity interval is the way to go. (Note I am going to use very simple, unrealistic #'s to demonstrate)
Subject A: Big Bertha waddles on the treadmill reading a magazine, drooling at the dunkin donuts commercial on the tv.
After 1 hour of 60% CV work she has expended 1000 total calories of which 600 (60% of 1000) are from fat stores. Since the duration was greater than 30 min, if she does this often or long enough she will also use muslce for energy for once the carb stores run low, gluconeogenesis will provide some energy for remember we always burn a mix of fat & carbs- this is why you never see a 250 pound competitve marathoner, during sustained activity (>30 min) the body breaks down muscle to provide some carbs.
Subject B: Hot blonde in tight shorts with visible thong line does jogging / sprinting intervals on the treadmill for 30 minutes. Due to higher intensity only 50% cal from fat. total cal. expenditure = 2000 cal ; 50% from fat is 1000 cal Also her duration was only 30 min and not sustained high intensity so she probably burned no muscle which in turn keeps her metabolism elevated for muscle is a metabolically active tissue that requires calories.
So we see that the hottie in the thong did more work in 1/2 the time and burned up more fat calories every though pig queen worked out longer and burned a higehr % of fat calories. i.e 50% of 2000 is greater than 60% of 1000.
so now you know why intensity and total cal. expenditure is the key to effecient cardio for fat los NOTE: I am talking about healthy individuals with no medical problems and NOT endurance athletes who need long duration training.
Side note: competitive bodybuilders do long duration low intensity cardio to preserve every bit of muscle and not tap into energy stores for weight training the addition of: Steroids, GH, clen, T3 etc allow long duration training without loss of muscle mass.
S
Yes & no for the answer:
yes that a lower HR zone of 60-70% uses a higher % of fat. - all activity uses a mix of carbs & fat for energy, the lower the intensity, the more oxygen usually available to the body, the higher the % of fat stores used for energy - but since the activity is lower in intensity the lower the overall calorie requirement.
As intensity increases, the more the body needs a faster acting source of energy so it increases the % of carbs used for energy, for as you approach your anaerobic threshold you can not utilize the oxygen you consume (especially if poor CV fitness)
What counts most ofall in dropping bodyfat is total calories expended. So here's an example why high intensity interval is the way to go. (Note I am going to use very simple, unrealistic #'s to demonstrate)
Subject A: Big Bertha waddles on the treadmill reading a magazine, drooling at the dunkin donuts commercial on the tv.
After 1 hour of 60% CV work she has expended 1000 total calories of which 600 (60% of 1000) are from fat stores. Since the duration was greater than 30 min, if she does this often or long enough she will also use muslce for energy for once the carb stores run low, gluconeogenesis will provide some energy for remember we always burn a mix of fat & carbs- this is why you never see a 250 pound competitve marathoner, during sustained activity (>30 min) the body breaks down muscle to provide some carbs.
Subject B: Hot blonde in tight shorts with visible thong line does jogging / sprinting intervals on the treadmill for 30 minutes. Due to higher intensity only 50% cal from fat. total cal. expenditure = 2000 cal ; 50% from fat is 1000 cal Also her duration was only 30 min and not sustained high intensity so she probably burned no muscle which in turn keeps her metabolism elevated for muscle is a metabolically active tissue that requires calories.
So we see that the hottie in the thong did more work in 1/2 the time and burned up more fat calories every though pig queen worked out longer and burned a higehr % of fat calories. i.e 50% of 2000 is greater than 60% of 1000.
so now you know why intensity and total cal. expenditure is the key to effecient cardio for fat los NOTE: I am talking about healthy individuals with no medical problems and NOT endurance athletes who need long duration training.
Side note: competitive bodybuilders do long duration low intensity cardio to preserve every bit of muscle and not tap into energy stores for weight training the addition of: Steroids, GH, clen, T3 etc allow long duration training without loss of muscle mass.
S
supreme
New member
Dial tone is right! ephedra may raise HR too high during cardio but it can increase lipolysis during the day and increase energy expenditure and mental arousal during weight training.
Although it is not risk free, only a small % have a problem with it.
I used for last 10 years, no lasting effects - stopped because potential for problems increases with age also believe my adrenals are depleted, I will still use but on rotating cycle
S
Although it is not risk free, only a small % have a problem with it.
I used for last 10 years, no lasting effects - stopped because potential for problems increases with age also believe my adrenals are depleted, I will still use but on rotating cycle
S
supreme
New member
I too have reduced all my stimulants before intervals or I take them 1 - 2 hours before instead of immediately prior to training.
I find mental stimulants work well for focus & arousal without any sympathetic effects on the heart. I use N-acetyl-tyrosine, selegeline, Power drive, neurogenex etc. - not all at once
S
I find mental stimulants work well for focus & arousal without any sympathetic effects on the heart. I use N-acetyl-tyrosine, selegeline, Power drive, neurogenex etc. - not all at once
S
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