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mbr422

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Since: Sep 10, 2006
Posts: 1



(Msg. 1) Posted: Sun Sep 10, 2006 9:13 pm
Post subject: Heart Rate
Archived from groups: misc>fitness>misc (more info?)
I went on a 13mi/7000ft hike this weekend that really broke me down. I
carried a heart beat monitor that constantly recorded my heart rate
near my maximum. I would rate my fitness level to be poor to moderate
and would like to do several things.

First I'd like to get in better shape and I also want to reduce my
resting heart rate. Does anyone have a site I can read up on getting
started with fitness and how to quickly improve my fitness level?
Also, does it make sense to reduce my resting heart rate? Any good web
sites out there on heart rate? As I'm typing this, my HR is 90.

Thanks.

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joeu2004

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Since: Dec 08, 2004
Posts: 187



(Msg. 2) Posted: Mon Sep 11, 2006 2:25 am
Post subject: Re: Heart Rate [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
mbr422.DeleteThis@gmail.com wrote:
> I went on a 13mi/7000ft hike this weekend that really broke me down.

If you hiked 13mi/7000ft without requiring hospitalization (okay,
that's an exaggeration), you are probably in better shape than you
think. Was the hike on a groomed path or rugged terrain? Is "7000ft"
the altitude reached (starting from what altitude?) or the rise? If
the latter, what altitude did you reach?

> I'd like to get in better shape and I also want to reduce my
> resting heart rate. Does anyone have a site I can read up on getting
> started with fitness and how to quickly improve my fitness level?

I think it is unwise to look for a program that offers "quick
improvement" in fitness (unless you were already athletic), just as it
unwise to look for a diet program that offers quick weight reduction.

I suggest that you google for "improve cardio fitness" (without quotes)
and read a variety of web sites. Find a fitness program that suits
your style.

> Also, does it make sense to reduce my resting heart rate?

Sure. But I do not think a reduced RHR should be an objective. RHR is
one measure of fitness, arguably not even the best measure. There are
many extrinsic factors that might prohibit you from attaining an
"optimal" RHR, even though your cardio fitness has improved.

> Any good web sites out there on heart rate?

I suggest that you google for "heart rate" (without quotes). Most web
sites contain the same basic information about heart rate related to
exercise, although there is some variation in details.

> As I'm typing this, my HR is 90.

Your HR while typing is not your "resting" HR. It might not even be
what I call your "relaxing" HR, which is what many people (and some web
sites, sigh) mean when they speak of "resting HR". Measure your RHR
before getting up after you awaken from a good night's sleep or a good
nap. Average the RHR measurement over several days, preferrably spread
out over several weeks to eliminate temporary conditions that might
raise your RHR (e.g. stress).

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Steve Freides

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Since: Jan 08, 2005
Posts: 2025



(Msg. 3) Posted: Mon Sep 11, 2006 1:10 pm
Post subject: Re: Heart Rate [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
<mbr422 DeleteThis @gmail.com> wrote in message
news:1157937217.017244.78870@e3g2000cwe.googlegroups.com...
>I went on a 13mi/7000ft hike this weekend that really broke me down. I
> carried a heart beat monitor that constantly recorded my heart rate
> near my maximum. I would rate my fitness level to be poor to moderate
> and would like to do several things.
>
> First I'd like to get in better shape and I also want to reduce my
> resting heart rate. Does anyone have a site I can read up on getting
> started with fitness and how to quickly improve my fitness level?
> Also, does it make sense to reduce my resting heart rate? Any good
> web
> sites out there on heart rate? As I'm typing this, my HR is 90.

Trying to quickly improve is not a good idea, but many approaches to
fitness, followed diligently by you, will yield results you can feel
within the first two or three weeks. You did a great hike - take your
time recovering and then begin a fitness program. Something as simple
as walking on a treadmill set to its maximum incline while wearing a
weighted backpack is exercise that's specific to what you did and also
great overall exercise. It's important to get your doctor's approval
before you begin any fitness program, although because you survived your
hike, your doctor will likely have no objections. It's also important
to ease into any fitness program, so if you decided on weighted incline
walking, start with flat, unweighted walking for 5-10 minutes and
gradually make it harder as the weeks and months go on. Periodically
it's good to back off - our bodies refuse to make steady progress
forever - so taking it easy for one week out of every four is
recommended. You don't need to stop, just cut back on the volume and/or
the intensity of your exercise for the back-off week.

The site in my sig below talks about what I do for fitness if you're
interested. My resting pulse is in the low 40's and I do no traditional
cardio, instead focusing on a combination of heavy lifting and
strength/endurance work.

Best of luck to you.

-S-
http://www.kbnj.com
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