Dandr ~ Our Summer Reading Program 2006

[jimmie 48]

Re: Dandr ~ Our Summer Reading Program

will do lori, and please, don't hesitate to ask question. seems like there hasn't been so much of that. mostly comments and that's good too, don't get me wrong, but if we aren't asking, then i assume we know it all. or in my case, so dumbfounded by it all i don't even have a clue what to ask!

[jimmie 48]

Re: Dandr ~ Our Summer Reading Program

okay here's a comment or two and a question.

i sorta got interested in my resting heart rate (RHR) number. i took my b/p the other day and the resting pulse was at 81. i really didn't think much about it until i started surfing the web. now i am thinking 81 was too high. i realize that i was in a store, walking around, spazed out a bit over which vitamin sale to take advantage of, so i did a recheck while sitting at the computer yesterday. number was 64 then. as i searched for things i came across this:

This formula is used to calculate target heart rate (THR) during exercise to get the maximum aerobic benefit from your workout:
1. Start with the number 220 and subtract your age and resting heart rate. _______
2. Multiply the number from line 1 by 60% and add back your resting heart rate.______ 3. Multiply the number from line 1 by 85% and add back your resting heart rate.______
4. These two numbers give you the range you should be working in.
5. You should check your pulse during exercise and maintain a number between 60 & 85% (the results from lines 2 & 3), this is your target heart range.


now my question is this. i am reading that if you are working out and your PR goes higher than your target range, the workout is not being beneficial. better said in this quote:

Working in this range will give you the maximum aerobic benefit. Working above this range is dangerous. Your exercise becomes anaerobic and you are not getting the benefits intended.
http://www.lifestyledesigns.com/target_heart_rate.html

why? i am not the guru of movement so i am asking for further explanation on the quote.

[Atkid]

Re: Dandr ~ Our Summer Reading Program

This formula is used to calculate target heart rate (THR) during exercise to get the maximum aerobic benefit from your workout:
1. Start with the number 220 and subtract your age and resting heart rate. _______
2. Multiply the number from line 1 by 60% and add back your resting heart rate.______ 3. Multiply the number from line 1 by 85% and add back your resting heart rate.______
4. These two numbers give you the range you should be working in.
5. You should check your pulse during exercise and maintain a number between 60 & 85% (the results from lines 2 & 3), this is your target heart range.

I am glad to see you include this formula rather than the one in the book. This is the one I go by. I have a high resting heart beat so the standard one in the book just does not work for me. Changing formulas puts my 70% from 123 beats to 147. With the standard formula I was always in the outer range when working out. Hope others see this and use this one instead.

[2big4mysize]

Re: Dandr ~ Our Summer Reading Program

okay here it the poop or scoop on those ranges and targets.

first there has NEVER been any scientific study done to prove the 220-age one is correct.
A scientist was obseving folk of different ages and fitnesslevels workout and noted that those in good conditon of the same age groups had similar workout heart rates so he went home and figured out a forumla that would get those numbers. then he wrote a paper about it and exercise fitness folk grabbed it and ran declaring it a fact!

As Atkids just demonstated with a righter then average resting heart rate your workout heart rate will be higher.

there are also no known studies of any heart damage done working at a higher rate. We just don't need to do it if our ONLY goal from exercise is to improve our cardiovascular fitness.

Most folk make it seem as if it take hours to resupply the cells when infact it takes minutes. those minute breaks weightlifters take between sets isall it takes to resupply those muscles they just used. so don't fear the anerobic numbers.

As to the anerobic workout again somebody doesn't know there human energy supply systems cause guess what when we start working out the very first thing our muscles do is use their stored anerobic energy in the phosphogen cycle busting ATP to ADP busting creatin phosphate bonds and busting the glycogen (GLucose-P) bonds. Then it breaks down the 6 carbon sugar to the 3 carbon sugar all without using O2. All that energy is gone in about the time it takes a good runner to do a 440 and then the aerobic cycle kicks in which is that lovely electron transport stuff we all learned about in beginner BIO back in jr high if enough O2 is present to except the terminal electron. If not there is a log jam in this cycle better known as the acetyl coA (3Carbon) molecule breakdown path. Both fatty acids and glugose use this. HOWEVER the fatty acid 2 carbon molecule when there is a log jam will use an alternate pathway and bundle those 2 carbon molecules and some of the waste products of this cycle together to make ketones for transportation out od this cell and energy for another cell not jammed up. hearts love ketones for fuel BTW. Sugars can't do this and if they see a jam up at the 2 carbon system they move the 3 carbon sugar molecule into the lactic acid pathway and you get muscle burning going on. The cells them have to export the lactate for other cells to use and correct their own pH from those H+ molucles. Our livers are very good at processing sugars for export while we are busy burning up the supply in the muscles of fuel too.

Anerobic isn't bad it will just fatigue you sooner. HIIT is based on using the rapid burning of those anerobic fuels to increase the demand for fatty acids as you continue to workout back down near the bottom of that target rate which is known as the fat burning zone. then as the liver sugars are reentering the cells from the blood stream you explode back up to the anerobic workout to quickly burn them all off which increases the siganla ofr more energy and more fatty acid transportation to cells for fuel which you then burn off back down in the aerobic lower range fat burning.

[jimmie 48]

Re: Dandr ~ Our Summer Reading Program

i will have to reread that. i didn't take bio. lol

i think what i am sensing is there is no need for me to worry about the formula so much. as long as i am in a good place with my RHR and i don't pass out during exercise (fat chance!) i'll be okay.

for those who do want to forumulate, speaking in general terms, are you saying use the forumula in the book, (page 29 and not the one up above?

[Kate113]

Re: Dandr ~ Our Summer Reading Program

Hmmm. My resting heartrate is at 70 and during exercise I track what it gets up to and I slow down if I think it's too high because I don't want a blowout. I think I'm a little scared that so many people who exercise end up having heart attacks and I don't want to be in that group. I usually go by the rule that if I can still carry on a conversation while exercising that I'm fine. The overworked heart scares me though.

I don't understand all of that huge post from 2big but I'm going to reread it and see if I get anything else from it. Thanks for that.

I do have a question though, which I'll get to in a minute.

I had a cousin who was pushing 400 pounds. She lost over 200 of it rather quickly and she had a massive heart attack and died at 40 years old. The word in my family has always been if you're going to lose weight, do it slowly so that it doesn't cause heart strain. The heart is so used to pumping blood to a larger body that when we lose weight quickly, it just doesn't know what to do.

This is why I am taking this loss slowly...or rather that I'm no longer getting upset that it's going slowly.

My question is: Is there any truth to that family heart story?

[Atkid]

Re: Dandr ~ Our Summer Reading Program

My resting heartbeat is 80 so it takes no time at all for me to get up to the 145/150 range. If I had to try to keep within a 120's range I would hardly be moving.

Kate~ That is so sad about your cousin, she finally starts to lose weight to get healthy and dies because of it.

[2big4mysize]

Re: Dandr ~ Our Summer Reading Program

I'm saying there is no science to back up 220 - age for any heart rate targets. There is no science saying go too high and you will damage your body andor/heart either. nor will working out in an anerobic mode harm you. IF you are doing 30 min workout then in anerobic mode you will burn more cals for the whole workout which will increase your total cals burned ofr the day more then if you just did 30 min anerobic. BUT if you are going to stop your workout cause you are tired then working out aerobically will allow you to workout longer and inturn burn more cals. They can give you a number to shoot ofr but only you know if you are getting the workout you need. The newest target workout is go as hard as you can and still be able to talk not carry on a running conversation but saying a sentance or two. folk working out side by side carrying on a conversation are not getting a cardiac workout. Next time you are in what you know to be your target zone try it you will be surprized now that you are in better shape it may not be a good cardiac workout number for you.



there is a big diffence in getting the 20 min 3 times a week cardio for heart health workouts and working out to tone your body and/or lose weight which is why on more and more exercise sites that have a 30 min workout they will have a little * that says ofr eweight loss you need to do 45 min or more.

[Kate113]

Re: Dandr ~ Our Summer Reading Program

That makes sense to me. Thanks for clarifying it.

[2big4mysize]

Re: Dandr ~ Our Summer Reading Program

Yep the talking rule is a good one too. check your heart rate when you are in that workout mode and track it as you get in better shape you will see how much lower it goes. Once you arrive in good conditon, if you use a treadmill at a gym many have a test mode that will use your heart rate whill you do a 5 min workout to determine you fitness level then you should be ready to go more. Check with your doc as you improve your levels too.


sorry bout your cousin acutally getting the weight off period helped her heart.
There are many causes of heart attacks. A simple blood clot from an injury to the arm or leg could break lose and end up in a coranary artery causing one. Amenia can cause a heart attack. it could be she had coranary heart diease which is narrowing due to blockage and she actually lived longer because she lost weight lessening the strain on it. If they did an autopsy then they know what the cause was. It is easy to assume causality without actually determinung the correct factors. eat blue cheesedress ign for the first time, get a belly ache bleu, cheese must be the cause even if the salad was tainted and caused it instead.

[Kate113]

Re: Dandr ~ Our Summer Reading Program

she actually lived longer because she lost weight lessening the strain on it.

Your post makes sense and we never looked at it that way. I can see it though. Thanks for responding.

So what I'm getting from your posts is that once our heartrate gets to a certain level, the workout is no longer beneficial. If we slow down when tired or our heartrate gets too high, we're able to actually exercise longer which WILL bring us more benefits. Is that correct?

[Aspie1]

Re: Dandr ~ Our Summer Reading Program

the human body can shed excess calcium in saliva so if your wake up with crust on the back of your front teeth you cot too much. it calcifies the plaque making that crust[/QUOTE] That is so AMAZING. I have wondered why that was happening. I have taken calcium with other vitamins for awhile now and couldn't figure out why sometimes this would happen. Thankyou for posting it! Aspie1

[2big4mysize]

Re: Dandr ~ Our Summer Reading Program

actually it is beneficial but most folk when doing anerobic exercise quit after a few min. think sprinting 100 yd dashes when you think anerobic AND BRISK WALKING a mile for aerobic. Somewhere in between is a pace you will be able to do for a full workout time. that is where you want to be.

you will actually burn more fat for the same amount of exercise time doing the HIIT then either the anerobic all out workout or the aerobic one.

[Aspie1]

Re: Dandr ~ Our Summer Reading Program

Thankyou Jimmy, for the exercise sites. It had never occured to look on the NET for exercise! Tomorrow I plan to take the dog for a nice long walk! Aspie1

[dotsamantha]

Re: Dandr ~ Our Summer Reading Program

I'm glad that link gets mileage, I use it often.