Re: Training zones, Heart-rate, Advice, and Humbug


Martin Smith wrote:


00min: 111bpm 120bpm
10 120 120
20 120 120
30 130 125
40 135 130
50 145 139
60 150 142

Martin:

By the description of you workout you are not getting close to you max
heart rate. You stated that during the last ten minutes your heart
fluctuates between 145 -150 or 139-142. this is likely you AT or
aerobic threshhold. This is the point that your muscles start to hurt,
but you can handle the pain. In other words, you muscles are producing
lactic acid, which cause pain, but you are getting rid of it at a rate
that the pain does not become intolerable. therefore, you can go for
ten minutes at this rate.

If you want to get closer to you max heart rate, you need to sprint.
so, once your heart reaches 150, try doing a 30-60 second sprint where
you step so hard that at the end you need to stop or slow down
considerably. As you slow down, you heart is going to pump like mad to
get blood to the muscles to get rid of the latic acid. You may see you
heart going up for a few second and then, comming down. If you try to
do three sprints with some rest in between, I am sure that you'll get
way above 150.

You'll know that you are getting close to max heart rate because you
will start getting nauseated and dry heaving, a sensation that I hate.
Also, if you do too many sprints, you may get a headache because you
will draw blood from your head to send to the muscles.

Sprinting to the max, or working out at you AT are not a nice feelings.
this is the reason, I will always be a mediocre weekend athletes with a
gut. To exceed mediocrity we need to work out at AT a couple of time a
week for a while, or do several reps at AT, and do sprints once a week
to the point of nausea and headaches. Also, we need to eat low glycemic
carbs, chicken and tuna, no fried stuff, no sugar, NO BEER, NO WINE,
AHHHHHHHHHH!!!!! I am getting depressed. I better up my effexor dosage.

However, the ability to hit max hear rate is tied to your muscle
strength. If you have a very strong heart from doing lots of aerobic
work, and weak muscles, your muscles may give up way before your heart
reaches its peak. so, you may have to try sprinting once a week for a
few weeks to get your muscles to handle the work load.

I always have this problem after a layoff from one of my sports. I work
out aerobically year around. However, in the winter I decrease my
riding to spinning classes that I teach. When I start getting out again
in late winter, early spring, a small effort and my legs get very sore
and my heart is not going that hard.

The opposite will happen with strong muscles but weak aerobic capacity.
your heart may explode if you walk up stairs, but your legs may not
feel it.

In conclusion, you are not getting your heart rate up near you max. So,
you are a wimp and Micheal is the man. He is wroking out a lot harder
than you. Don't feel bad, this is common with people who exercise
regularly. When I go to the pool and go back and forth a bunch of times
at decent speed, I don't even breath hard. The people splashing mad
around me and not moving are working out like maniacs. They are
probably getting a much better workout than I am.

Andres

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