Cardio Vascular Exercise and Heart Rate

[jagracer]

I've been going to the gym now for around 6 months but been doing mainly weights with about 15 minutes of cardio vascular exercise mainly on the bikes and tread mill.
My heart rate seems a tad high at rest, between 70 and 90 bpm and I would like to get this down a bit more.
When I go on the cardio type machines that have a HR monitor my heart rate seems to go quite high at 160 to 170 bpm. Is this safe or normal and what should I be aiming for and for how long?
I am 52 years old, a bit overweight at 80kgs and 5ft 10inches and I also take tablets for high blood pressure although this is OK now with the tablets and can be as low as 110/70.
I have never smoked and don't drink any alcohol now.
My doctor says there are no apparent heart problems although I have been seeing him for around twelve months now for the BP and one or two aches and pains.

Edited by jagracer on Thursday 28th May 11:47

[The_Doc]

reading all that you seem to be doing everything right, and in the grand scheme of things have nothing to worry about.

BP-controlled
Weight-making efforts
regular exercise
resting heart rate- normal for you I'm sure, leave it

off the cuff remarks form me here, this sort of stuff should come from your GP,

[jagracer]

The_Doc said:

reading all that you seem to be doing everything right, and in the grand scheme of things have nothing to worry about.

BP-controlled
Weight-making efforts
regular exercise
resting heart rate- normal for you I'm sure, leave it

off the cuff remarks form me here, this sort of stuff should come from your GP,

Thanks for the vote of confidence. The problem with the GP is that every time I go I've had a list of things to badger him with and in the 10 or so minutes I'm there I forget things or we run out of time.
I've seen the practice nurse but she's very unhelpful and disinterested and the gym people don't like to commit themselves to anything probably because of insurance stuff I'd think.
I'm pleased with my weight as I have got it down from 93 kg last year although I seem to be stuck on 80kg now although I do like my cakes and biscuits.

[Buzz word]

To me your resting heart rate looks about right for a guy of your age. http://www.netfit.co.uk/fitness/test/resting-heart...

In terms of max heart rate the rule of thumb is 220-Your age so for you your hitting the max heart rate by that rule. There are different zones for what you want to do like endurance fat burn etc. IIRC fat burn is about 60% of your max heart rate. Try it out see what that feels like. Personally I find that window feels like I'm not putting any effort in so I always go a bit faster. Being at max heart rate the whole time isnt the best and you should really try and do intervals if your getting into that zone, but the rule isn't stead fast. I find I know I'm pushing it too hard when it feels like I am and the HRM just corroborates that.

15 mins isnt really that long. I would up a that a bit. I find it takes about 10 mins minimum before I feel warm enough to put any effort in. For me if I go manic straight away my calves feel a bit tight under load. Maybe go for 30 mins take it easy for the first 10 to warm up and run intervals in the 20 mins? you know go easy for a few mins then go faster until your up in the max zone hold it for 30 secs or whatever feels comfortable ease off and repeat. Just don't push it too hard if your struggling back off.

I don't know how blood pressure affects any of that as I'm no doctor and all the stuff i have picked up is my limited experiance so make of that what you will.

[FoolOnTheHill]

Yeah, you need longer cardio mate, doesn't have to be intense, but it needs to be longer.

[jagracer]

Thanks for the posts, I now realise the 15 minutes is not enough on the cardio side and I have started to increase it. The main thing I was worried about was whether the high heart rate when I push it is normal or something to watch out for.

[ShadownINja]

If you're just exercising to keep fit, then you just need to get to a state where it's hard to talk. 220-age is the usual max to attain, mind.

[Digger]

Yep you need to increase cardio. Try and work up to 30-45 minutes over the next few weeks.

[Ken Sington]

If the budget stretches to it, try and find a sports scientist to have a session with so you can get an exact work up on your body composition and maximum heart rate. I did this in January and found my maximum was a good 20 bpm higher than my Polar monitor had ever shown me. With a bit of re-jigging of my diet, and doing endurance cardio work at a slightly higher level, I have shifted 19lbs since the end of January.

[jagracer]

I've upped my cardio to 30 mins this week and will work toward 45-60 minutes over the next few. As for a sports scientist, this is a council run gym so I doubt scientist is a word they'll have heard of.

[Mr Whippy]

Just a good brisk 20 min walk is great for burning fat if that is what you want to get down now (weight), also good for mental relaxation and de-stressing (good for heart and blood pressure too)

I'd just add a bit more on the bike, then go for a good walk every other evening. No point doing all that work to live longer to simply do more exercise in! Go out and enjoy the world a bit too

Dave

[Lucie W]

jagracer said:

I've been going to the gym now for around 6 months but been doing mainly weights with about 15 minutes of cardio vascular exercise mainly on the bikes and tread mill.
My heart rate seems a tad high at rest, between 70 and 90 bpm and I would like to get this down a bit more.
When I go on the cardio type machines that have a HR monitor my heart rate seems to go quite high at 160 to 170 bpm. Is this safe or normal and what should I be aiming for and for how long?
I am 52 years old, a bit overweight at 80kgs and 5ft 10inches and I also take tablets for high blood pressure although this is OK now with the tablets and can be as low as 110/70.
I have never smoked and don't drink any alcohol now.
My doctor says there are no apparent heart problems although I have been seeing him for around twelve months now for the BP and one or two aches and pains.

Edited by jagracer on Thursday 28th May 11:47

Your heart rate is within the normal range of 60-100. Good to see someone's blood pressure being controlled successfully...may I ask what you take for it - alpha blocker, beta blocker, diuretic? Sorry for asking, I'm just learning about those things at the moment at uni.

[TristanGardner]

The hardest point to deal with hear is all of the myths about what is the best way to get the body to react in the way that you want.

If you are using the in built HR monitor on the CV equipment I would not rely on this being accurate. You can pick up a decent HR monitor quite cheap from Argos or a quick search online. Also the information regarding HR ranges written on CV equipment is an extreme generalisation. As it is all based on 220 - your age.

It is possible to find someone to test this more accurately for you. Most sport Scientist would be able to do this for you, your best bet is to approach your local uni and see if a lecturer could do it for you as they will have access to all the equipment which can be quite expensive.

Your HR may be affected by the BP tablets you are taking. Some make it go up, some down, some restrict how high your maximum HR can go to. You need to check this with someone who knows or has a definitive list of what each drug does.

You may find yourself stuck at 80kg if you are still eating cakes etc. This is because the only way to reduce body weight is to eat fewer calories than you are consuming. No miracle cures for this I'm afraid.

[jagracer]

Lucie W said:

jagracer said:

I've been going to the gym now for around 6 months but been doing mainly weights with about 15 minutes of cardio vascular exercise mainly on the bikes and tread mill.
My heart rate seems a tad high at rest, between 70 and 90 bpm and I would like to get this down a bit more.
When I go on the cardio type machines that have a HR monitor my heart rate seems to go quite high at 160 to 170 bpm. Is this safe or normal and what should I be aiming for and for how long?
I am 52 years old, a bit overweight at 80kgs and 5ft 10inches and I also take tablets for high blood pressure although this is OK now with the tablets and can be as low as 110/70.
I have never smoked and don't drink any alcohol now.
My doctor says there are no apparent heart problems although I have been seeing him for around twelve months now for the BP and one or two aches and pains.

Edited by jagracer on Thursday 28th May 11:47

Your heart rate is within the normal range of 60-100. Good to see someone's blood pressure being controlled successfully...may I ask what you take for it - alpha blocker, beta blocker, diuretic? Sorry for asking, I'm just learning about those things at the moment at uni.

I'm taking Amlodipine which is a calcium blocker, whatever that is. They seem to be the most generally used tablet amongst the people I know who have high BP although I am on a low dose.
Lucie, are you a med student, if so what year and if I may be so nosey which uni? I only ask because my daughter is year 3 at BSMS.
Edited, I'd better not let my daughter see your garage profile, she's driving round in a 14 year old Corsa

TristanGardner said:

You may find yourself stuck at 80kg if you are still eating cakes etc. This is because the only way to reduce body weight is to eat fewer calories than you are consuming. No miracle cures for this I'm afraid.

I was thinking that as well although I do remember last time I went on a fitness and stamina training regime I put weight on but lost the fat. This time I can't seem to move it from my middle although it's gone most other places.

Edited by jagracer on Tuesday 2nd June 13:59

[Lucie W]

Yes I'm a 1st year at Peninsula medical school. Don't worry, just got the '96 clio now, looking for a better car though!

Edited by Lucie W on Wednesday 3rd June 17:57

[jagracer]

Lucie W said:

Yes I'm a 1st year at Peninsula medical school. Don't worry, just got the '96 clio now, looking for a better car though!

Edited by Lucie W on Wednesday 3rd June 17:57

Best of luck with the studies and don't go for an A series, they're the devil's car.