How fast is too fast?

[Rotary Madness]

Hi guys, i was wondering if anyone could advise me. Ive decided to really hit the gym, im 21, 6'5" and only about 75kg, so although i look healthy because im not fat, im really not. Ive been doing the weights for the past month or so, and i can see the results, which is great.
Ive now started running, as i have no stamina, which really shows itself when im playing football with the friends. Right now im doing a mile 4-5 times a week, and im currently doing it in about 7min 20 secs, which isnt bad. Ive been ramping up the speed every couple of days, and the times are falling, which is great

My only slight concern, well mainly that of friends/family, is the fact that after the run my hearts doing about 180bpm, and they worry thats going to kill me if im not careful. So im just wondering if anyone knows if thats a dangerous level? I figure after a month or so itll be at a more normal level, and its just that high right now because im so unfit.

Thanks

[Buzz word]

Nothing to worry about there I don't think. Rule of thumb is 220bpm - age is your max heart rate so you should be ok to 198bpm. I'm a few years older and have exceeded 200bpm on a ride. I don't think it would kill me as it hurt so much to put that effort in I would collapse before anything worse happened. Becides monitor your recoveries and I bet your back to something like 130 bpm in a couple of minuites. I find recovery takes much longer beyond 110 or so that and it's the kind of bpm I am at so just strolling about.

[Rotary Madness]

HIT training?

[dirty doug]

Buzz word said:

Nothing to worry about there I don't think. Rule of thumb is 220bpm - age is your max heart rate so you should be ok to 198bpm. I'm a few years older and have exceeded 200bpm on a ride. I don't think it would kill me as it hurt so much to put that effort in I would collapse before anything worse happened. Becides monitor your recoveries and I bet your back to something like 130 bpm in a couple of minuites. I find recovery takes much longer beyond 110 or so that and it's the kind of bpm I am at so just strolling about.

Spot on advice. But the only really useful indicator is how you 'feel' at the time. Experience will come with this.

At age about 33 iirc, I would stop a 'beep test' with a hr of 215 feeling totally phucked but would be under 130 within 2-3 minutes.

Wouldn't get anywhere near it now though (age 39), but highest when MTB'ing was 218 up a killer hill in Cornwall. Saw the hr & got off the bike & walked the rest of way up.....

[dirty boy]

I vary mine, I take about a minute moving to the next machine, have a bit of water or something.

500m warm up, low effort on rower

Now put the effort in....

4 mins on cross trainer

4 mins on cycle

350m on rower

250m on rower

150m on rower (the last one kills me completely)

Back on the cross trainer for 4m

Back on the cycle for 4m

That's a pretty good work out in my opinion, maximum effort throughout.

I then go and do my abdominals, I did that for 2 months (3 times a week) and lost over a stone.



I'm now tyring to build a bit of muscle, as i'm going as Hulk Hogan to a fancy dress party

[Halb]

JDMFanYo said:

Rotary Madness said:

HIT training?

http://en.wikipedia.org/wiki/High_intensity_training

In summary.

Jog for 5 minutes, sprint for 1 minute, jog for 5 minutes, sprint for 1 minute, repeat.

Works for most cardio sports

HIIT
http://en.wikipedia.org/wiki/High-intensity_interv...

[Meoricin]

I reached 240(ish - measured using the rather inaccurate 'count the beats' on my neck) doing deadlifts once. I couldn't stand up for 5 minutes or so, and my senses were all slightly off while I was doing the last lift. Haven't tried that weight since, but I can hit 200 relatively comfortably for short periods of time on the exercise bike.

[R1chy11]

sounds like me currently 6'4-5 and 14st9 started at 6'2 and 11st7. Target is 16st at the moment should make me a bit of a beast on the football pitch. Its been a difficult journey though. Completely irrelevant I know but if you're getting bigger, put the work in and good luck, its worth it.

My main attribute is speed too, people never can believe how fast I am considering my height. Cant really head the ball for toffee apples though.

[okgo]

as above really, its fine.

At 180 bpm I'm still breathing through my nose.

[ewenm]

180 bpm is fine. 1 mile runs to build up stamina are less useful. Lots of 1 mile reps (do a mile, take 2 mins recovery, repeat 4+ times) would help more and longer, slower, continuous runs are good for aerobic endurance too.

[captainzep]

ewenm said:

180 bpm is fine. 1 mile runs to build up stamina are less useful. Lots of 1 mile reps (do a mile, take 2 mins recovery, repeat 4+ times) would help more and longer, slower, continuous runs are good for aerobic endurance too.

ewenm's advice is worth heeding!

Part of 'stamina' is the ability for muscles to keep on functioning over longer periods of time. This equates to building 'slow-twitch' muscle fibres which are different to the 'power/strength' muscle fibres that speed training and weights give. They allow for repetitive movement. And the secret for building 'slow-twitch' fibres? -Longer slow runs i.e. running on tired legs. Hence the inclusion of a long easy paced 'Sunday run' within many training regimes.

[Alec]

R1chy11 said:

sounds like me currently 6'4-5 and 14st9 started at 6'2 and 11st7....

Youve got taller? Are you a child (a fecking massive child)?

[King Herald]

Rotary Madness said:

My only slight concern, well mainly that of friends/family, is the fact that after the run my hearts doing about 180bpm...

Mine goes to 160bpm fairly often, when I've been on the treadmill, or sometimes the rowing machine. And I'm 50.

So don't worry about your 170, you youngster.