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What % of max heart rate counts for cardio?



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NICKYCRANE
SparkPoints: (48,033)
Fitness Minutes: (26,819)
Posts: 739
1/8/13 3:51 P

Once again, many thanks to you both. I feel I understand what I'm doing much better now, and I'm not likely to kill myself in the near future!



UNIDENT
Posts: 33,498
1/7/13 1:14 P

My HR constantly stays above 85%.

Oh ha ha!! I just recalculated it again. My 85% is 153. Good lord, that's so low! That is not "working out". If I kept my HR that low I would not feel like I was achieving anything.

So I've spent years exercising at 175 (running) or 160ish (lower impact activities) and not had any issues.

Remember the 220-age thing is hugely generalised. Your own personal actual 85% may not be aligned with the 85% you get from that.

Can you sustain a harmfully high HR? No. You can't. Your own body will rebel and you'll stop. Try "sprinting" (not just running) for 1 minute. Can't do it, can you? Nobody can. Same principle. If you attempt to work out "too hard" your body will simply stop you, you just can't do it.

Do watch for symptoms of overtraining though! (Google that term).



SPARK_COACH_JEN
Posts: 54,091
1/7/13 12:44 P

Since target heart rate doesn't work for everyone, and assuming your doctor says you're healthy and cleared to exercise, it's okay if it goes above what's calculated as your "max". A heart rate increase from stress isn't the same as a heart rate increase from exercise, which uses major muscle groups and that's how you burn calories.

Coach Jen



NICKYCRANE
SparkPoints: (48,033)
Fitness Minutes: (26,819)
Posts: 739
1/7/13 11:42 A

Thanks, Jen and Unident.
Walk down feels challenging, tho I can make it more challenging by doing it off-road.
Am I likely to.harm myself if heart rate goes up much beyond 85% of max heart rate?
When my heart rate goes up from stress (it shot up taking the dogs out today, as soon as I was out of the gate!) does this burn calories?



UNIDENT
Posts: 33,498
1/6/13 9:28 P

Forget about heart rate.

Watching the heart rate is for seasoned athletes with very specific targets to meet, hoping to eek out that 1 second better on a lap or whatever.

For average people, and for weight loss, heart rate is largely irrelevant.

Use the other recommendations already given. Just "work hard". Whatever "hard" means to you, personally. If you know you are challenging yourself, you are working hard enough.



SPARK_COACH_JEN
Posts: 54,091
1/6/13 2:14 P

Hi Nicky

Target heart rate is an average calculation that doesn't work for everyone. You might consider using Rate of Perceived Exertion or the Talk Test as other ways to measure the intensity of your workout. Here's a link for more info on those:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1044


If the walk down doesn't feel challenging, I'd consider taking another path to up the intensity a little more.

Hope that helps,

Coach Jen





NICKYCRANE
SparkPoints: (48,033)
Fitness Minutes: (26,819)
Posts: 739
1/6/13 1:26 P

55% of my max heart rate is 111, 85% is 138. Yesterday I found myself going up over 140 walking up the mountain. Today I took the steep parts of the same walk easier and kept below 138. Coming down my heart rate stuck stubbornly below 111 at times. Does this matter? Maybe if I take the rougher path rather than the road, that would up my heart rate? Or should I jog a bit coming down to get my heart rate up?
I'm getting older (69) and not too fit. What percentage should I be aiming at for cardio?



 
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