Max sustained HR

[horrendo]

Hi,

I've been pretty active for the last 10+ years and consider myself to be pretty fit for my age (50). My regular routine is to cycle to/from work (~14km each way * 5 days), an hour at the gym at lunch time (* 5 days) and 1.5 hours tennis once a week.

I'm the sort of person that has only one pace - flat out. I know it's sad but that's just the way I am.

My gym routine is almost exclusively cardio. I alternate between an elliptical cross-trainer (arms + legs) and the stair climber. I go as hard as I can for an hour.

Recently I've started wearing a HRM chest strap just to see what my heart rate is at. I was a bit surprised that the elliptical machine works me quite a bit harder than the stair climber. I don't do any warm up or 'program' modes on the machines - I just set the level as high as I can manage and go for an hour. It seems harder for the first 5 minutes - even though my HR doesn't peak until about minute 5 or so.

So, for around 55 out of the 60 minutes my HR is between 150 and 160 bpm. I feel totally fine and it doesn't take long for me to recover but I'm just interested in people's opinion on whether this is potentially harmful.

I lose around 1.5 kg in fluid in the hour but make sure I replenish it (with interest). I just drink water, not sports drinks.

Sometimes I add 30 minutes of core exercises after the cardio but it depends on how busy I am at work.

My resting HR is usually around 45, I weigh around 58 kg.

Feeback most welcome !!

Cheers,

H.

 

[Karky]

Shouldn't be dangerous unless you have some kind of heart condition.
Do you replenish your fluids after you run or during? You should replenish during.

 

[summer123]

Your resting HR is 45? Is that a rate or the amount on the watch? Mine is 55-75 when resting -maybe thats my age? (29)but was under the impression any lower then 50 was too low.

I also find the elliptical machine gets a higher heart rate then the stairmaster- it just goes to show that heart rate isn't everything: those lifting weights are working very hard (most of the time) yet the whole weight lifting thing doesn't really get the heart rate up, they are working hard but it just doesn't get caught in the HR radar. Be wary of monitoring everything on the HRM and using this alone to justify what to workout on, many other cardio machines and resistance machines have benefits even if the HRM doesn't recognise them.

I get various readings on my HRM, but find it progressivly climbs, interval training gives me higher results and shows me how long to leave my rest periods, it could be something to think about if you do ever get bored of going flat out. It can also reduce the time you need to spend at the gym working on cardio.

If your worried about your heart rate, do go and see your doctor, I have a higher heart rate when I workout, get an average of around 150-160 for the duration (highs of 185, warming up from 100) and its been this way for years, I figure if I'd caused myself any adverse problems they'd have already happened by now.

 

[VS Tyrant]

Lifting weights will get your heart rate in that range if you cut down the rest times and do opposing muscle groups to avoid muscle exhaustion.

 

[g8r80]

Hi,

I've been pretty active for the last 10+ years and consider myself to be pretty fit for my age (50). My regular routine is to cycle to/from work (~14km each way * 5 days), an hour at the gym at lunch time (* 5 days) and 1.5 hours tennis once a week.

Glad to see another 50yo. That's a nice workout schedule.

I'm the sort of person that has only one pace - flat out. I know it's sad but that's just the way I am.

If you alternate hard and easier days, you'll accomplish more than if you go balls out each time.

My gym routine is almost exclusively cardio. I alternate between an elliptical cross-trainer (arms + legs) and the stair climber. I go as hard as I can for an hour.
Recently I've started wearing a HRM chest strap just to see what my heart rate is at. I was a bit surprised that the elliptical machine works me quite a bit harder than the stair climber.

Either your leg musculature is better adapted for the stair climber or there is a difference in the machines and you are setting the elliptical at a higher level, regardless of the settings.

I don't do any warm up or 'program' modes on the machines - I just set the level as high as I can manage and go for an hour. It seems harder for the first 5 minutes - even though my HR doesn't peak until about minute 5 or so.

So, for around 55 out of the 60 minutes my HR is between 150 and 160 bpm. I feel totally fine and it doesn't take long for me to recover but I'm just interested in people's opinion on whether this is potentially harmful.

A HR of 150 - 160 is an acceptably high number for a person with no existing conditions, but pre-existing conditions that may or may not be known, become problemmatic especially at age 50 and especially for males. Are you male? In particular, any existing partial coronary blockages, may cause problems at a higher bpm but would not be noticed at a lower bpm. Unfortunately, many of these conditions have no symptoms. I would definitely speak to my general practitioner and, preferably, a cardiologist and tell him/her/them what you are doing and what is the risk.

I lose around 1.5 kg in fluid in the hour but make sure I replenish it (with interest). I just drink water, not sports drinks.

Do you not drink while you exercise or just drink afterwards?

Sometimes I add 30 minutes of core exercises after the cardio but it depends on how busy I am at work.

My resting HR is usually around 45, I weigh around 58 kg.

Feeback most welcome !!

Cheers,

H.

My resting heart rate is similar to yours. You obviously have very good cardiovascular fitness.

 

[horrendo]

Glad to see another 50yo. That's a nice workout schedule.

Thanks for the feedback. I just do whatever I can without taking time away from the family. I have two teenage kids and try to give them my focus when I get home from work and on the weekends.

If you alternate hard and easier days, you'll accomplish more than if you go balls out each time.

Why is that? I just feel if I workout, anything less than 100% is 'shirking' off.

Either your leg musculature is better adapted for the stair climber or there is a difference in the machines and you are setting the elliptical at a higher level, regardless of the settings.

It's funny, I already have the stair climber at a setting where I'm virtually running (I think 1 or 2 levels off max). I had a stair climber session yesterday and it was easier than previous sessions so probably time to go up a notch.

A HR of 150 - 160 is an acceptably high number for a person with no existing conditions, but pre-existing conditions that may or may not be known, become problemmatic especially at age 50 and especially for males. Are you male? In particular, any existing partial coronary blockages, may cause problems at a higher bpm but would not be noticed at a lower bpm. Unfortunately, many of these conditions have no symptoms. I would definitely speak to my general practitioner and, preferably, a cardiologist and tell him/her/them what you are doing and what is the risk.

Yeah, I should probably do that (I am male). I almost never go to the Doctor but next time I go I will ask. I was thinking about doing the full checkup at some stage. Like I said, I feel totally fine. There's no family history of heart problems but when I was doing some reading it indicated that 90% of max heart rate is not usually sustainable for longer periods. I just wasn't sure what 'longer periods' meant.

Do you not drink while you exercise or just drink afterwards?

I never drink when exercising. I figure it's only for an hour or so and I can't dehydrate in that short a time - can I? In fact I never really feel thirsty while I'm going - just concentrating on getting through it ;-). Like I said though, I make a point of drinking more than I lose through sweating.

Thanks again for all the feedback.

H.

 

[summer123]

Please do drink when exercising! you need between 500mls to 1000mls. Its worth remembering that by the time you get thirsty, its too late you are already dehydrated. The milder forms of dehydration your body tends to put up with and the rest of your body works under par as a result. Your liver cannot work properly your kidneys cannot work properly without you being properly hydrated and this means toxins are not able to be properly expelled from the body. This can and will affect you in the longer term. In the short term it can affect your thought process/brain, your energy levels, your appetite (as in feeling hungrier) and your sodium balance to be dehydrated.

It is very important you drink when working out if not after working out. For a precise measure of how much water you lose step on the scales before and after you workout. That drop in weight is water loss, that is the amount you need to replenish. 1KG= 1 liter of water.