target heart rate

[Kloiber154]

I feel like there are so many conflicting numbers on different website that I have looked at concerning target heart rate. I have a HRM and I want to use it but I don't know if I should figure out my numbers manually (and if so, do I use 60, 70 or 80% of my hr for maximum fat burning) or should I use the ownzone function on my HRM

[ttdriver]

:wave

I understand your confusion ... I have the Polar M61 ...

I just set my maximum HR at 185 and try to stay around 158-165 for most of my long distance runs. Seems to work fine for me. I get a good workout, can carry on a conversation throughout my runs, etc. I set my maximum higher due to our heat/humidity here in west central FL .. the humidity does increase my HR more so that's why I set it higher.

You can try the ownzone too, I just never took the time to figure mine out.

Which model of HRM do you have?

Betty

[Kloiber154]

I have the Polar F6. Is that a good one? I want to be sure when I jog that I am in the right target heart rate (60, 70 or 80???? for fat burning..i want to burn fat and look healthy and tone). I am 34 years old, 5'7 and 119 lbs. I have to tell you that your posts were what actually inspired me to start running. I had been walking for about 2 months and just recently took up jogging for 4 miles. My goal is slowly increase my miles. I used to never been able to jog for 2 minutes without being out of breath ( I was so out of shape) and now I jog the whole 4 miles..it's amazing what your body can do. Thanks for your inspiration..you look great

[ttdriver]

Thank you so much. My goal is to help other people reach theirs ... Atkins and exercise will get it done!!

Yes, I think you have an excellent HRM there .. Can't go wrong with Polar in my opinion!!

The important thing is to RUN SLOW. Most runners overdo it thinking they are getting a better fat burning exercise .. wrong. The key is staying in your fat burning zone which is ALOT slower than most people realize.

Hon, I so hear ya on 'used to be so out of shape'. Before Atkins and exercise (prior to 2002), if they would have given out awards for bonafide couch potatoes, I'd have won hands down!! Exercise? ME? :yikes When I started running, the farthest I could go was about 6 blocks before I was calling for oxygen!!

Now, I'm hooked. Addicted. Loving every mile. Going 8 at a time now, not out of breath at all. Workin' towards that 1/2 marathon. You are so right, it is amazing what your body can do with determination and commitment.

Jack LaLanne used to say "the human body wears out from lack of use, not from over use". AMEN TO THAT. Jack just recently turned 90, so the man knows what he's talking about!!

What kind of shoes do you have? Proper running shoes are the #1 most important thing to have..... Running shoes are only good for 300 miles, so its a great idea to keep track of how many miles you have on them. NOTE: They wear out long before they LOOK worn out ... and if you run primarily on concrete, they wear out sooner ... the best running surface is asphalt or even a dirt trail .. its easier on the joints. I pretty much typically run on concrete, so I keep a vigilant watch over how many miles are on my shoes.

Never increase your mileage more than 10% at a time to reduce your chances of injury!

You're doing great!! Be sure and log your progress in the cool running thread that I start every week! Its very motivating to see what you're accomplishing week to week!

HAPPY TRAILS!

Betty

[Isabeau]

I'm sure there are a lot of methods for determining what your heart rate should be. A very basic one is to subract your age from 220. That number would be your maximum heartrate. For example, I'm 42, so 220-42=178. When I'm running or cycling, I aim for between 70-75% of my maximum heart rate, which is between 125-133. This method doesn't doesn't account for your level of fitness, etc, again, it's a very basic method. A place to start, anyways.

[Kloiber154]

I bought some new balance (brooks)??

[ttdriver]

New Balance are great! I have the NB 991s ... I'm on my 5th or 6th pair of em!! My feet are bony and they give me all the CUSH I really need.

I tried a different shoe ONCE .. thinking I was in a rut and wanted something different ... well ... long story short, my feet PROTESTED and I got the world's biggest blister on my ARCH ... like 3 inches in diameter... needless to say, I took those shoes back, got my money back and went right to the New Balance store!!

Moral of the story: When you find the RIGHT SHOE for your feet, STICK WITH IT!! Don't be dumb like me! :no

Betty

[Kloiber154]

Should I be running everyday or every other day?

[Isabeau]

Ooooo, gotta get on the shoe thing. I'm staring at my brand new babies right now. I need motion stability shoes and just bought a pair of Mizuno Wave Legend 2's. I may be able to start back running in two weeks! I agree, being properly fitted for shoes is really important.

[ttdriver]

If you're up to 4 miles, I'd recommend a rest day in between runs. As your miles increase, your body needs a recovery day. Think of it as your RECHARGE DAY. I used to feel like such a slacker when I'd take a rest day until I saw the results that come AFTER the rest day ... you'll run stronger and feel alot better, trust me.

I typically do 8 miles Mon, Wed, & Sat and maybe a 6 miler on Fri. 3 rest days a week for sure.

Betty

[Kloiber154]

Thanks for clearing that up...It's hard not to feel guilty, but I guess I've just got to keep remembering that it's for the good and I won't be doing myself any good to do it every day...is it o.k. to do other workouts on those off days


Another question....Is treadmill o.k. when I can not get outside

[ttdriver]

Absolutely, do your other workouts on your rest days .. actually, runners MUST HAVE STRONG CORE MUSCLES, so I highly recommend the large exercise ball workouts ... maybe some free weight dumbbells for your arms, etc on your off days.

And yes, by all means, use the treadmill when the weather is bad ... although its my belief you get a much better workout by running outdoors where you have things like road contours, hills, heat, humidity, wind to give you a more challenging run .. just my opinion though... :joy

Betty

[Jake]

I agree with ttdriver here completely, you will be alright on the treadmill but there is just no feeling like running outdoors with the changing conditions you keep your body guessing.