high heart rate
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high heart rate
| Fri, 08-06-2004 - 5:49am |
My max h/r is 168, (52 yr old fe) and after a couple of years of road cycling 2-3 x a week, still can't keep it in range....always 150-175 bpm on a 45 min ride....the frustrating part is that my mph doesn't increase with the effort! Help!
Sandy
Sandy

Miss P
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Susan
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Lori
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You've got your maximum heart rate, but for exercising we should be aiming for our "target heart rate", or 60%-80% of the maximum heart rate. In the stuff I've read, it's advised to stop exercising if your heart rate during exercising exceeds your target heart rate because of both cardiovascular and orthopedic risk, and it doesn't add any extra benefit. I think most of our members use the "talk test" - if you can carry on a conversation while exercising, you're not overdoing too hard. Have you tried varying your exertion? That's what I do with running - I might push hard for 1 or 1-1/2 miles (in the talk test I can still say brief sentences!), then slow it down to a more leisurely pace. The preprogrammed courses on treadmills do something similar, and aerobics classes and exercise tapes having varying levels throughout the workout, too, not a continuous give-it-all-you-got pace. It doesn't seem like the intention is to "keep it up" throughout the whole program.
Interestingly, there is an alternative formula based upon a study from a few years ago: 208 - (70% x your age) for the max heart rate. This same article that I read also mentioned the target heart rate at between 75-85% for experienced exercisers. That gives women in our age range a bit more to play with, but still doesn't give us the green light for maxxing out. Here's the article.
I'm interested in to see what the trainers and instructors on our board advise, too. I think I tend to push it sometimes.
Cussette
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Hi, Sandy and welcome to the board. You got some good info in 2 of the posts especially with the link from Cussette.
I wouldn' t worry about your heartrate too much...you are very close to your range. Your heartrate will change with bicycling outside because of hills, wind and the resistence you are using. If it makes you feel any better, my heartrate is always higher than it should be and I am a certified group exercise instructor. We now use the perceived exertion chart instead of taking heart rates and the talking is the best indicator. It is a good thing...my heart rate is usually high but I feel fine and I can keep talking and it is a good thing since I am teaching the class. The only time I am concerned about my heart rate is when it seems too low like when I am walking.
It is more important to notice what your recovery time is. If you recover in about 5 minutes or so, that is the indicator of fitness. Also, duration (time doing the exercise) is more important than distance (mileage). It is a good thing because if I went by mileage with my walking, I would be very discouraged. I take 3 steps to others 2 steps when walking and there is no way I could cover the distance they do with my short legs.
So...don't get hung up on heart rate and distance and stuff like that. Go for you personal challenge and your workout. Heartrate is just a general rule.
Grace
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