cardio advice

M

Matty1965

0
I’m 39 and a bulky 240 on a 5’10” frame. I surf a few times a week, so I’m not totally out of shape, but I know my cardio fitness is not the best and I definitely need to lose a bunch of weight.

I just joined a gym for the first time ever this week. My membership included a session with a “trainer” who more or less just showed me how to use the machines.

I know I supposed to gear my cardio towards my target heart rate (I think 144 bmp?), however it seems like whenever I get on the machines (life cycle or elliptical trainer) my HR zings up to around 150 really quick (within a minute or so). Thus, I have to go so slow (like embarrassingly slow) that I never really feel like I get a work out.

My question is: 1) is this normal, and 2) any general advice for a first timer who wants to set up a cardio / weight loss routine?
 
morning wrkout

ive been told that, morning wrkout isnt a really good idea, especially if u have intellectual stuff to do all morning..cuzz if u wrkout in the morning, the blood flow goes to ur muscles, and ur brain goes dumb..LOL..is this true..;-P..
 
Anytime is the right time to work out

I like to break it up to keep it interesting - two early mornings a week and two afternoon/evenings in a week. If you workout in the early morning, you will have energy for both your mind and your body.
 
Okay, first thing is to figure out your target heart rate. You need to start by getting an approximation of your maximum HR like so:
Male
220-Age (Non-athletic)
205-Age/2 (Fit)
Female
226-Age (Non-athletic)
211-Age/2 (Fit)

I assume you are male, because of your height, weight, and screen name. And, you mentioned you are in "okay" shape, so your maximum HR is ~181 BPM. Next, you need to know your resting HR... This is normally checked for a week every morning when you first wake-up (keep watch, paper, and pen next to you in bed, so you don't have to get up). Resting HR would be used to calculate a closer percentage of maximum... But, I won't use it here.

So, here is your HR breakdown:
% of Maximum (181)
Percent BPM
------- -------
100 181.0
95 171.9
90 162.9
85 153.8
80 144.8
75 135.7
70 126.7
65 117.6
60 108.6
55 99.5

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise.

So, we are lookin at a target HR range of 100-154. You are doing fine at 150!

If you want to keep your HR a hair lower and more normalized, try proper breathing. This is a big key to HR control and extended muscle use and development. Inhale deeply and exhale completely. Do this at a regular interval.

Also, in a couple of weeks (normally 12-19 days) your HR will lower for the same amount of exercise. And, your resting HR will lower over time too!

You are doing the right thing, do not be embarassed by going too slow. EVERYONE has to start out easier and slower than they want. If you overdo it, you will probably overtrain and stop doing it due to pain or frustration.

Good luck and keep up the good work!

-Rip
 
i have never heard that about morning workouts. LOL . I just know that you burn more fat because your glucose level is low and you will tap in to your Body Fat Storage and burn more fat. if you wait later you will burn the carbs that you have eaten through out the day.
 
that is not entirely true. Depends on the training, and the individual. I would not recommend ANY performance training on low blood sugar. And that should go for other forms of training as well (preference)
 
Trainer?

Hi I too just joined a gym last week, been there 3 times, the last one with a trainer. My trainer also showed me how to use the machines. He also spent a total of 2 hours with me. Before the session started he spent 20 minutes talking to me about my physical problems, and my goals. During the session he showing me the proper way to use the machines, and set up a routine I can follow to accomplish my goals. After the session we talked about how the session went. I'm no expert but find a new Gym.


Regards Tony
 
You must log in or register to reply here.
Back
Top