What's my Max Heart Rate if my resting heart rate is circa 100???

Twiggy69

Hi Guys & gals,
I posted for the first time on the Fitness log to-night, I'm a 45 year old male. Before I launch into a vigorous fitness regieme I need to clarify this point.

MY RESTING HEART RATE IS CIRCA 100 BPM,

When I'm lying down, that can drop to hi 60's, but washing the car to-day, it ran between 120-140.

To-night I read my new Cross -Trainer manual which gave the Maximum Heart Rate for a Male as 220 - age = 175 in my case. It recommended for strenghtening the heart, that I exercise at 70/80% of that, (122 - 140) but that's the rate I am at just doing the activities of daily living.

I did two 10 minute sessions on the cross trainer to-night, set on manual & brought my heart rate up to max 155, otherwise, I would have felt I was wasting my time. I was perspiring after the second 10 minute session but not excessively so.

Any tips or advice regarding diet or exercise will be much appreciated!


Regards,

Conor

rubadub

Twiggy69 wrote: »

MY RESTING HEART RATE IS CIRCA 100 BPM,

When I'm lying down, that can drop to hi 60's, but washing the car to-day, it ran between 120-140.

Then your resting heart rate is the high 60's, most take it first thing in the morning.

Twiggy69

Thanks Rubadub,
But my concern is, my safe maximum heart rate while exercising. I have been previously advised that due to my "usual" heart rate being so high, e.g. it's 93 now sitting here typing this - that I should focus firstly on strenghtening my heart, then move on to fat-burning after my heart rate has dropped over time.

Is exercising to within 20 points of my Maximum heart Rate foolish/ dangerous at this stage after a sedentery life of 45 years and 121kg ???

Supercell

I wouldnt worry too much about the max heart rate starting out. Just exercise at a level that leaves you slightly breathless but stil able to talk just about, ie not pushing too hard but not slacking off either.

Over time your resting heart rate will come down naturally.
I have a Garmin 405 watch that i obsessively used the HR montor with starting out running and tbh it didnt really make me run any slower or faster.

These days I know my limits and don't bother with the heart rate thing at all, more with pace per km, but i digress.
Starting out my resting heart rate was in the 70's now is in the mid 50's last time I checked so i must be doing something right.
That said if you haven't exercised in a long time, no harm in getting the doc to give you a once over and give you some advice based on their impression of your level of condition from a medical experts point of view.

ronbyrne2005

You posted on another thread about getting back into fitness and losing weight. Just to be safe woulfd you not go for a health check up before embarking on these changes?

Twiggy69

Thanks for the sound advice. I decided to phone my GP, but the poor guy died (young) mid March. I haven't had an ECG done in two years, but since then my lifestyle has improved dramatically, 7 months off the cigs & cut WAY down on the alcohol, plus I've been building up slowly with hour long walks a few times a week, for the past few months.

It's just I was in a rythm on the cross-trainer to-night, but my heart rate crept to 155, so I stopped had a pint of water, rested a couple of minutes, heart rate dropped back to 108, then I resumed for the next 10 mins.

Just concerned that I am moving into within 20 points of my Maximum Recommended Heart Rate, or is working out in that zone what it will take to get my heart rate down???

ronbyrne2005

Twiggy69 wrote: »

Thanks for the sound advice. I decided to phone my GP, but the poor guy died (young) mid March. I haven't had an ECG done in two years, but since then my lifestyle has improved dramatically, 7 months off the cigs & cut WAY down on the alcohol, plus I've been building up slowly with hour long walks a few times a week, for the past few months.

It's just I was in a rythm on the cross-trainer to-night, but my heart rate crept to 155, so I stopped had a pint of water, rested a couple of minutes, heart rate dropped back to 108, then I resumed for the next 10 mins.

Just concerned that I am moving into within 20 points of my Maximum Recommended Heart Rate, or is working out in that zone what it will take to get my heart rate down???

Even working out at say 80% would strengten heart over time. Slowly build it up and dont get too obsessed with exact rates. Let the rate you are breathing at and sweating at be your guide initially at least.

Also weight training can clearly be beneficial to heart health too.

Twiggy69

Many thanks Ron,
I noticed that my resting heart rate was down to 64 this a.m., but that was after a couple of sessions on the cross-trainer plus more importantly about three hours working on valeting my car, so it's good to see that my heart is responding positively to my additional efforts.

You mention that weight-training can be beneficial, well I recently purchased a Weider Multi Gym, so I would be interested if you or any other Boardsie could suggest a selection of exercises on the Multi Gym. REST ASSURED, I WILL START SLOWLY WITH LOW LEVEL WEIGHTS SO AS NOT TO OVERDO IT, AND BUILD IT UP GRADUALLY. Plus it will also offer a bit of variety rather than just
using the cross-trainer.

I have posted a Fitness Log - which will give more info on where I am health/fitness wise.

Any advice is very much appreciated, we all had to start somewhere!

Brian?

Twiggy69 wrote: »

Thanks for the sound advice. I decided to phone my GP, but the poor guy died (young) mid March. I haven't had an ECG done in two years, but since then my lifestyle has improved dramatically, 7 months off the cigs & cut WAY down on the alcohol, plus I've been building up slowly with hour long walks a few times a week, for the past few months.

It's just I was in a rythm on the cross-trainer to-night, but my heart rate crept to 155, so I stopped had a pint of water, rested a couple of minutes, heart rate dropped back to 108, then I resumed for the next 10 mins.

Just concerned that I am moving into within 20 points of my Maximum Recommended Heart Rate, or is working out in that zone what it will take to get my heart rate down???

I don't know the technicalities of it to be honest, but there's no need to worry about your heart rate hitting 155 I think.

My resting heart rate was about 45 last time I checked and I have seen it hit 192 while cycling. Obviously I cracked not long after that and had to slow down.