Regarding HRmax (more to YODA)

[Starboy]

This is about the personalized heart rate formula on your page, YODA. I did mine (age 24, resting heart rate 80), and to work at 70% of my HRmax, my HR would have to be 161. That's a bit high though, especially considering I have slightly high BP and a slightly high resting HR, 161bpm (compared to the 136 I get with the standard formula) seems like I'd be overdoing it. Then again, I really don't know what the hell I'm talking about, which is why I'm posting here. Please, drop some knowledge on me. :) Thanks.

[YODA]

Yep - that's right. You youngsters have to work HARD :D

BTW - 161 isn't high - I can and do work at about 158 for 20-30min as part of my cardio - and I'm 40!

[Starboy]

Man, and I thought I was a real bad-ass because I was swimming for an hour at a heart rate of 130-140, and when I was done, I wasn't really even winded. Time to step it up a notch I guess...

[KickChick]

Bear in mind that in swimming, the horizontal body position and cooling effect of the water contributes to a lower HRmax.
An adjustment must be made in estimating your HRmax for swimming workouts.
Max HR during swimming averages about 13 beats per minute lower than while running.

To establish the appropiate exercise intensity for swimming , the difference of 13 beats per minute should be subtracted from the age-predicted HRmax given in this chart (http://www.time-to-run.com/training/images/1hrA.jpg) .
So say a 30-yr-old person who swims at 70% HRmax would choose a swimming speed that produces a heart rate of 124 beats per minute [(0.70) x (190 - 13)]. This more accurately represents the appropiate threshold training heart rate for swimming.

[Bon]

... should I invest in a heart rate monitor?

[Starboy]

KickChick, did you see YODA's page with the formula for personalized HRmax? I was using that when I came to one conclusion that I'm not training as hard as I should. 13 beats lower from 161bpm is 148bpm, which I think is still higher than what I was doing.

But is training lower than 70% my HRmax (using the personalized formula) actually what I should be doing for fat burning and cardio training now, then stepping it up to HIIT later? My main concern is that I might unknowingly go too easy on myself and not get any decent gains.

I was seriously tempted to buy a HR monitor. I priced them a while back, I could get a Polar A3 (highly recommended) for about $80. But money is a bit tight right now and I have to hold off. Besides, and now that I'm swimming (instead of using machines in the gym), I'm not sure of it's water resistance. I'd have to double check.

[KickChick]

It's basically your personal choice... I personally do not have one. I follow the simple procedure .... keeping my target zone between 65% and 85% of your maximal heart rate (ideally 70 %). and calculate maximal heart rate by subtracting my age from 220.... multiply the result by 0.65 to determine the low end of my range, and by 0.85 to determine the high end of my range. We also have a chart at the school.

If you need to stay in a specific heart rate zone for safety reasons due to a medical condition, andor if you are a competitive athlete that needs this data for effective training., than you might find the HR monitor beneficial.
For the most of us, a heart rate monitor is just another hitech gadget that is more of a convenience than anything.

[Bon]

keeping my target zone between 65% and 85% of your maximal heart rate (ideally 70 %).

how can you do that without seeing your heart rate?

[KickChick]

Honestly I just know (this is when I stop and take my pulse check)when I've exceeded 85% (the upper limit), this is when your body becomes anaerobic and produce lactic acids, burns less fat, straining the muscles. It is very important to reach a level of intensity that is personally productive so a heart monitor will actually "show" you so that you can "see" your body's internal activity level.

....since the thread indicates "more to Yoda".... I'm sure he will have some better information to share regarding this where I am unable to

[YODA]

Originally posted by Bon
... should I invest in a heart rate monitor?


If you afford one - yes - definately!

I wear mine 24hrs per day - as a regular watch.

I'm on my 3rd - my current one is a Polar M21


http://www.polar-usa.com/images/m21.jpg

[Bon]

how much for one?

Maybe if I buy one, it'll give me motivation to start a cardio routine 'cause I wouldn't want to waste all that money :D

[YODA]

I've had this one for about 2 years now and it cost me about £80 at the time - dunno what that is in your currency.

[Bon]

prolly close to $240 :D

[Knight_Errant]

There are much cheaper alternatives though e.g. the talking method, R.P.E., etc.

[Starboy]

R.P.E.?

[YODA]

Rate of Percieved Exertion.

I'll dig out the details later when I have time - unless someone esle posts it.

[Starboy]

-bump-

Looking for more on R.P.E.

And I'm planning a HRM purchase for October. I'd like to get it sooner, but I might be able to wrangle it into a birthday present for me :D I looked up your HRM, Yoda, it retails here for $120-130. I'm trying to compare it to the A5, and I'm not really seeing much of a difference (and the A5 is only $100 max.) If I'm missing something important, I'd rather shell out the extra $20 on the M21, than to spend all this money on a HRM that could be lacking.

[YODA]

Here's a good link with some RPE info in too....

http://www.straightblastgym.com/endurance.html

As for the HRM - I would look for the following...

HR display (obviously)
Min & Max zones - with audible signals either side
Regular time display if you want to wear it as a watch too.

Everything else is an optional extra as far as I'm concerened.

[Starboy]

Yoda, I'm a bit confused on the HRM. I compared the A5 and the M21, and it looks like they're exactly the same. Other than external appearance, I don't really see a difference. I'm surprised they even have different model numbers...

Edit: also, I read that article a ways back, I forgot about the RPE terminology though. Thanks for the link, I needed the brush up. I was going to blend the build the HIIT and training with a HRM. RPE is primarily psychological, and therefore can be unrealiable, but if you sub a minHR-maxHR (though with a slightly limited range, for safety reasons), training at the proper HR would be more accurate. At least, that's my theory. :D

[YODA]

I agree - I don't use RPE

[Kat]

Bon
Polar Favor HRM: which has HR and Max Min,is about A$100 at a Rebel Sport shop you should be able to get them cheaper if you shop around or wait for sales.

As said the other functions are basically just cream on top unless you have a coach or computer linked up training system.

Definatly worth buying!!!