tag:blogger.com,1999:blog-2585245092100875444.post1172487100761878219..comments2023-03-24T11:28:54.576-04:00Comments on Breaking Four: Guest Blog: Have a Heart ... Rate MonitorAnonymoushttp://www.blogger.com/profile/00349516242458670896noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-2585245092100875444.post-61283474493152932512012-12-21T11:14:03.759-05:002012-12-21T11:14:03.759-05:00Thanks so much! My lower is 152 and upper is 164 ...Thanks so much! My lower is 152 and upper is 164 so I should aim for 158? That seems high doesn't it?Anonymoushttps://www.blogger.com/profile/10372346511454574409noreply@blogger.comtag:blogger.com,1999:blog-2585245092100875444.post-63338134028193822252012-12-20T09:49:22.748-05:002012-12-20T09:49:22.748-05:00Larry – We’ll give it a go for couple of months an...Larry – We’ll give it a go for couple of months and hopefully we see progress. We’ll be running either way, so the downside is pretty low. I'm really though hoping we follow in what others have said - i.e. it starts out with you having to go frustratingly slow, but eventually you do reap the benefits.<br /><br />Keri – Yes, this is appropriate for walking as well. In fact, for many people they will start off having to walk a decent amount (if not entirely) to stay within the aerobic zone.<br /><br />The aerobic zone can be determined by either a metabolic cart (device that analyzes your breath as you exercise at varying intensities to determine what composition of fat vs. carbs your body is burning) … or a simple calculation. I’ll show you how to do the simple calculation.<br /><br />Step 1 - Calculate your maximum heart rate (MHR). For woman, it’s: MHR = 209 – (.9 x age). For men, it’s: MHR = 214 – (.8 x age)<br />Step 2 – Determine your resting heart rate (RHR). Just take your pulse when you first wake up in the morning.<br />Step 3 – Calculate you working heart rate (WHR). WHR = MHR – RHR<br />Step 4 – Calculate the aerobic zone. The lower end of the aerobic zone is: Lower = RHR + (.6 x WHR). The upper end of your aerobic zone is: Upper = RHR + (.7 x WHR).<br /><br />I know it sounds complicated, but it’s not. I’ll do myself as an example.<br /><br />Step 1 – MHR = 214 - (.8 x 43) = 179.6<br />Step 2 – RHR = 50 (give or take) <br />Step 3 – WHR = 179.6 – 50 = 129.6<br />Step 4 – Lower = 50 + (.6 x 129.6) = 127.8. Upper = 50 + (.7 x 129.6) = 140.72<br /><br />So, I should keep my heart rate between 128 and 140, targeting about 135. <br /><br />And BTW - most gym equipment these days have built in heart rate monitoring capability. I don't think it's tremendously accurate though.<br />Matthttps://www.blogger.com/profile/12975477822556648667noreply@blogger.comtag:blogger.com,1999:blog-2585245092100875444.post-68579339250868444382012-12-19T13:41:31.942-05:002012-12-19T13:41:31.942-05:00Great job Matt! Couple of questions...can you do ...Great job Matt! Couple of questions...can you do this walking to build up to running or just start running at a slower pace? Also, how do you determine your aerobic zone?Anonymoushttps://www.blogger.com/profile/10372346511454574409noreply@blogger.comtag:blogger.com,1999:blog-2585245092100875444.post-44541829306816317082012-12-18T23:49:31.985-05:002012-12-18T23:49:31.985-05:00Hey Kellie and Matt, this is my first visit to you...Hey Kellie and Matt, this is my first visit to your blog! This looks great! I been through several heart rate monitors. What I'd find (not surprisingly) was that I would max out my heart rate during my exercise routines (whether it was running, cycling, spinning, etc). I also found that the aerobic zone was surprising low, if I would walk briskly up a decently steep hill, I'd hit the anaerobic zone. I didn't have the patience to keep using the HRM, but have read something very similar to what you posted. I am curious to hear about your experiences with HRM training. - LarryAnonymousnoreply@blogger.com