39 yr old/jogging/heart rate question

P

progrmr

0
Hi -

Yet again in my life I've found myself totally overweight and being directed by the family doctor to lose weight - a lot of weight! My last doctor weigh in over the summer was 238 lbs. Doctor said I need to be around 180 - so pretty close to 60 lbs.

12 weeks ago, I started jogging again on a treadmill. I've had great success with running in the past, just never kept it up. So I've been running 6 times a week. Started out running 20 minutes, then after 2 weeks up to 25, then up to 30 minutes, then 35 minutes, then 2.5 miles, and now I'm at 2.6 miles. I typically run in the 3.9-4.2mph range and there is a slight incline on the treadmill. I do a 3 minute warm up and about 2-3 minute cool down, entire run takes me about 42 minutes.

Anyway I've lost weight but haven't weighed myself yet. I did just purchase a heart rate monitor and used it for the first time today. Per my calculations I need to be between 109 - 144 bmp. However my run today with the monitor showed that for the first 10 minutes I was at about 140-150, about ~150-155 for the next 15 minutes, then ~160 for the last 15 or so minutes.

I'm clearly exceeding the 60-80% rule and I'm wondering if I should slow down the pace and go for longer duration..?? Or should I stay where I'm? My initial goal is weight loss and I am doing some strength training as well. So for weight loss what's the best approach given my heart rates above?
 
the 60-80% is more of a guideline, and different sources will give very different ranges for the optimal "fat burning zone." Just because you are going a little over the suggested zone does not mean that you will stop burning fat calories, nor should you worry. It sounds like you're doing a great job, and really taking note of the changes and results. Good luck, and keep at it. You're doing your body a world of wonders.
 
Listen to your body. If you've been doing it for 12 weeks, I'd say your body is handling it very well. FT is also correct, the 60-80% is just an area, along with the maximum heart rate calculation. If you're progressing, and you don't feel like you're hurting yourself (in the moment) then continue what you're doing.
 
Don't worry too much about the HR just like the two previous posters said. Be aware of it, so you aren't hitting 190 BPM and having a coronary though.

The biggest thing that you should be concentrating on is controlling your calorie intake.

Weight loss comes from calories taken in being less than calories you burn each day. Since you've been losing weight I'd say you're pretty good with that thus far...of course its always easier to lose weight in the beginning and harder at the end.
 
I find it boring to run slow all the time so i like to add in some sprints. Obv you need to be carefull if you're overweight, but this will help to improve your running ability very quickly.

Are you lifting weights???
 
wesrman said:
I find it boring to run slow all the time so i like to add in some sprints. Obv you need to be carefull if you're overweight, but this will help to improve your running ability very quickly.

Are you lifting weights???
Click to expand...

Yes, I'm doing a not-very-structured routine with dumbbells and an ez-bar. Working bis/tris, wait till the soreness is gone, then hit chest, wait until the soreness is gone, then hit shoulders and back.

Because I haven't lifted for a while I'm experiencing some soreness that is extended - IE 3 or 4 days. But that's getting better. I've been doing to weight routine for about 3 weeks now.

And that's good news about the running/heart rate. I didn't really want to lower the intensity or take more time to get it done. I run first thing in the morning so I'm under a bit of time pressure to get to work.
 
I think you should start a structured lifting routine. This will help you progress much faster than cardio alone.
 
I'll agree with wesrman.

Another thing you want to consider, is to change up how you're exercising on the treadmill. A lot of different treads come with programs on it, but you're very capable of generating your own. By changing it up, I mean spen 1-1.5 minutes at a higher speed, then rest for the same amount of time. (look up Interval Training) This can also be done by periodically changing the elevation. Not only will be less mondane to stay at a constant speed for 20-30 minutes, but it will jump start your body for some crazy calorie burning.
 
FunctionalTrain said:
I'll agree with wesrman.

Another thing you want to consider, is to change up how you're exercising on the treadmill. A lot of different treads come with programs on it, but you're very capable of generating your own. By changing it up, I mean spen 1-1.5 minutes at a higher speed, then rest for the same amount of time. (look up Interval Training) This can also be done by periodically changing the elevation. Not only will be less mondane to stay at a constant speed for 20-30 minutes, but it will jump start your body for some crazy calorie burning.
Click to expand...

This is exactly what i meant when i said i add sprints to my running.
 
Its ok if you want to slow it down and exercise longer, but you have to keep on going for a long time. And drink some milk with high calcium and low sugar
 
You must log in or register to reply here.
Back
Top