Cardio training

[Thelt]

How much good does it do if you do cardio and raise your heart rate but never start breathing harder? Do you need to breath harder to have a good workout or is raising your heart rate and holding it there enough to strenghten your cardiovascular system?

[plutosgirl]

We have a lot of people on here that do cardio regularly - I hope they can help answer your questions. Boo is really educated in that sort of thing and would be a great coach if he chose to. That would be cool if we could get the people in here who really know their stuff to help those of us who struggle with knowing whats best to do.

[Thelt]

Based on what I read on the internet you take your age and subtract it from the number 220 to get your maximum heart rate. In my case it is 220-33= 187. They then say to work in a range of 60-80% of that or in my case 112.20 to 149.60. I have typically had it in the 130 range in my cardio work. I thought maybe I was not pushing it hard enough but maybe that is enough.

Anyone have any thoughts or suggestions on this?

[hasbeen99]

I did 45 minutes on an elliptical cross trainer last night (3.25 miles). :trophy:

[sdplusbeauty]

You don't have to be breathing heavy to be in your max. cardio zone.. actually if you aren't breathing heavy then you are probably just really healthy. Sometimes breathing heavy means that you might be over exherting *sp* yourself.

[vpkozel]

The training schedules I have been mix it up. Run longer at a slower pace or a little shorter at a faster pace. I generally like to cover the last mile at a very fast clip.

I have no idea what my heart rate is during all of this - I don't measure it. I figure that 4 - 8 miles at 7 - 9 minute splits is getting it done.

[Puttingood]

you really need to measure your heart rate there V.

[muff_spelunker]

you really need to measure your heart rate there V..

[Thelt]

The gym I go to has one of those bikes that measures your heart rate when you grip the handles. I worked out again tonight and did thirty minutes and my heart rate was in the 130ish range the whole time. I had a slight increase in my breathing to start with then it diminished. I did sweat a pretty good bit.

It just makes me wonder if I am doing enough though. Some of you are talking about running for miles but I would be gasping for air in no time if I tried running or jogging.

Is your heart rate the main factor in cardio training?

[sadic1]

I concur with the others that say you should only worry about your heart rate and keeoing it where it needs to be for 20 minutes or more for improved cardiovascular health, but worker harder and running more, regardless of your heart rate will improve your wind/endurance (as well as leg muscles) more, which I can't help but believe is good for your heart.

[vpkozel]

you really need to measure your heart rate there V.

Why?

I've played sports my entire life, so my body is used to the idea of increased heartrates. My at rest is around 60 or so and I am back to 60 within 5 minutes or so even after I run 8 miles.

[vpkozel]

I concur with the others that say you should only worry about your heart rate and keeoing it where it needs to be for 20 minutes or more for improved cardiovascular health, but worker harder and running more, regardless of your heart rate will improve your wind/endurance (as well as leg muscles) more, which I can't help but believe is good for your heart.

If you keep your muscles working for more than 90 minutes or so they start to use the fast twitch muscles which also burns fat.

I have no idea if your heart is a fast or slow twitch muscle

[Thelt]

Anybody know what a good resting heart rate should be? Is there a formula to calculate that based on your age?

[vpkozel]

Anybody know what a good resting heart rate should be? Is there a formula to calculate that based on your age?

For normal people 55 - 72 is fine. For Miguel Indurain - 28.

[Puttingood]

Don't know why. Was just told to do that by my doc and trainer type guy. He also told the Bobcat basketball player standing next to me the same thing so playing sports must not play into this thing. I think it has something to do with determining if what you are doing is actually helping your heart.

[vpkozel]

Don't know why. Was just told to do that by my doc and trainer type guy. He also told the Bobcat basketball player standing next to me the same thing so playing sports must not play into this thing. I think it has something to do with determining if what you are doing is actually helping your heart.

OK - thanks

[Thelt]

My heart rate is usually about 110 to 120 when I get on the bike but I lift weights for a while first so that is not my resting heart rate. I need to check and see what my resting rate is....

[Puttingood]

all the heart people I had to deal with seem to be big on that stuff. Not just for heart attack patients but for everyone. Oxygen level seems to be a big deal. You don't have to be in bad shape to have a heart attack or angina. Stress, cholestrol, and inherited things can get you quick.
Right now, the number one killer of women in America is heart disease. Most never see it coming. I forget the per cent that occur on a treadmill but it's very high and blamed mostly on the fact that people use treadmills the wrong way.

[vpkozel]

all the heart people I had to deal with seem to be big on that stuff. Not just for heart attack patients but for everyone. Oxygen level seems to be a big deal. You don't have to be in bad shape to have a heart attack or angina. Stress, cholestrol, and inherited things can get you quick.
Right now, the number one killer of women in America is heart disease. Most never see it coming. I forget the per cent that occur on a treadmill but it's very high and blamed mostly on the fact that people use treadmills the wrong way.

Treadmills suck. How anyone can run on them is beyond me.

[Puttingood]

That's why I quit that rehab thing. I found out that over 60% of second heart attacks occur on treadmills and close to 40% of those are fatal. Don't know if it might be because they using you like a guinea pig but I hauled ass and told them to keep the money.

[vpkozel]

That's why I quit that rehab thing. I found out that over 60% of second heart attacks occur on treadmills and close to 40% of those are fatal. Don't know if it might be because they using you like a guinea pig but I hauled ass and told them to keep the money.

You should just walk/jog around your neighborhood. Much nicer sights there than pretty much any treadmill.

[Applejack]

Thelt,
This is a website for a personal friend of mine that will be able to answer your question. If you can't get what you need from the website PM me and I'll give you his personal number and I'm sure he'll help you.

www.reshapepersonaltraining.com