the importance of heart rate?

gsxr1

I have been at the gym. I regularly cycle and run. Not more than a 3 km run and a 10k cycle .

Im trying to lose 1/2 a stone with diet and exercise.

I am getting warnings on the gym equipment to slow or stop as my heart rate is 185 and once hitting 190. Then I feel sick. And sometimes be sick. I find it hard to find the line between hard effort and over doing it.

I was going to buy one of those little heart rate monitors. But I am unsure what to be buying or how to use them.

Does anyone have any advise on there use to burn fat, get fit and become stronger.

flywheel

gsxr1 wrote: »

Then I feel sick. And sometimes be sick. I find it hard to find the line between hard effort and over doing it.

about to or actually being sick is overdoing it... (your training session sounds like the outcome of a max heart rate test! too intense especially so if performed regularly) - when you require higher intensity training it should definitely challenge not make you thrown up

before using Heart Rate have a read about Exertion and Intensity, you need to be able to 'feel it' as well as use a number

Measuring Physical Activity Intensity
http://www.cdc.gov/physicalactivity/everyone/measuring/index.html

Perceived Exertion
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html

when you do get into heart rate don't only use the Estimated Maximum Heart Rate (220 - age) formula... make sure to assess your heart rate values compared to your rate of perceived exertion so you can judge it better and/or use other formula which take additional factors into account... for example the Karvonen method (which considers resting heart rate) or other methods/formula that 'fit' your feeling...

HostingBee

I think this can meet ur demand fully gsxr1: http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm


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Satanta

Some very good information in this thread: http://www.boards.ie/vbulletin/showthread.php?t=2056362817

Mist important thing is to keep it above zero.

gsxr1

great reading. thanks.

I was very concerned why my times for running 3 km was going in the wrong direction. It is hurting more to keep up with my previous times. My heart and body healing times might well be the reason according to those links.

I got one of these for 40 euro at chainreaction.
http://www.chainreactioncycles.com/Models.aspx?ModelID=52666




seems cheap for what they do.

I have a ultimate target to run next years Dublin marathon . And finish it. I have wanted to do it for years. It seems far fetched now for me as I cant go further than my 3km target at the moment. I also have a knee issue on hard ground and a ruptured disc in my lower back from last chrismas .
I want to over come these problems. So I guess you guy will be hearing from me again.

Hanley

Running really hard 3ks frequently is a terrible way to prep for a marathon. You won't get a sufficient level of aerobic development from it, which is crucial for running longer distances. You need to increase the distances and get your mileage up, run it at a steady pace, pick a heart rate you can maintain for longer durations and just plod along thru it.

Self regulating by following a HRM is a really good way to stop yourself pushing too hard, because even if it doesn't FEEL too hard, because you're aiming for a specific HR for a reason, you can justify sticking to it.

Common wisdom says not to increase your mileage more than 10% a week.

gsxr1

Hanley wrote: »

Running really hard 3ks frequently is a terrible way to prep for a marathon. You won't get a sufficient level of aerobic development from it, which is crucial for running longer distances. You need to increase the distances and get your mileage up, run it at a steady pace, pick a heart rate you can maintain for longer durations and just plod along thru it.

Self regulating by following a HRM is a really good way to stop yourself pushing too hard, because even if it doesn't FEEL too hard, because you're aiming for a specific HR for a reason, you can justify sticking to it.

Common wisdom says not to increase your mileage more than 10% a week.

thanks. for that. I tried it today with success. I cycle 15 km round trip to the playing fields.
nice warm up. And a ran for 5 km today at a slower pace. A pace I could have a broken conversation with. It seemed much easier and only stopped because a tinge in my knee. I felt as if I could jog all day.
never had that feeling before.

gsxr1

Hi again.

I was out running tonight. only 5 km.

My heart rate exceeded 201 at times. I felt ok and was running fine on the grass. In fact again, I wanted to just keep going.
Im 35.

I had my pressure checked by the doctor just last week and he said my heart was in good health.

But should I worry at over 200bbm? Im using the polar HRM. New.

Duck's hoop

201 is high but if you felt good that's the main thing.

I'd like to hear what it gets to when you push it on!

HRM's a great training aid but you won't need it to tell you to ease off, in the normal run of things you'll just want to stop hurting.

gsxr1

Duck's hoop wrote: »

201 is high but if you felt good that's the main thing.

I'd like to hear what it gets to when you push it on!

HRM's a great training aid but you won't need it to tell you to ease off, in the normal run of things you'll just want to stop hurting.

I got it out of interest to be honest and not to undertrain. I hit a low of 145 and this told me to push a bit harder. I hit a bit of a hill and went sky high. It felt great . I passed a few people 15 years younger than me:D..
Im sitting here 1 hour later and I still feel fine.

What is confusing me is how it got so high. I went for a cycle 2 days ago and could not get it above 175. Im wondering how reliable these HRMs are now.

Running is so additive.

Duck's hoop

Helps avoid over and under training.
They're reliable alright, once positioned correctly etc.
Your aerobic and lactate thresholds will be different for cycling and running.

And you might've been fresher today. Or lots of things.

I'd like to have my ticker get to those figures. If only for the brag. Did you get your resting yet?

gsxr1

Duck's hoop wrote: »

Helps avoid over and under training.
They're reliable alright, once positioned correctly etc.
Your aerobic and lactate thresholds will be different for cycling and running.

And you might've been fresher today. Or lots of things.

I'd like to have my ticker get to those figures. If only for the brag. Did you get your resting yet?

yes. It is quite slow. I tested it just before I got up. 57bbm.

I did have a strong coffee 30 mins before the run and 2 rest days this week.

So im guessing im not going to keel over and die with a high heart rate.

Duck's hoop

It should be getting lower as it gets trained too.

While I'd say you probably won't die out there, at the same time I don't think it's advisable to hit those numbers every session. Mix it up or you'll run yourself down and plateau too.