Target heart rate?

[Sue]

I finally went to the gym I signed up for 2 weeks ago (I got knocked out with a cold) and rode the bike for 25 minutes. Every time I checked my pulse with the machine it was in the 170-180 range. And when I got off the bike it said my avergage heart rate was 165. I dont' know if it uses RPMs to come up with the avergae, since I did not have my hands on the monitor, or if it was a guess.

ANYWAY looking at heart rate calculator according to the Mayo site 165 is right around the top target for training (some say 154) But I *felt* like I was working out at 170 BPM, what's up with that? Should I slow down and go for more time (though I think could do both I just ran out of time today)

Anyone know more about Target Heart Rate?

[~k~]

There are some formulas that can be used to calculate the heartrate at which you reach your lactate threshold (simply put, the point at which you begin to accumulate lactic acid - which is a good marker for determining when you transition from aerobic activity to anaerobic activity). When you train near your LT but not above it, you are maximizing your aerobic capacity, training your body to function more efficiently, and generally getting the most caloric/cardiovascular bang for your buck. (I'm really simplifying here.) Heart rate, however, is very individual. While the formulas may be decent approximations for a lot of people, they aren't great for all people, and it sounds like you might be somebody who's atypical. Also, since you weren't testing yourself all the time (and gym HR sensors can be very wacky), it's likely not an accurate assessment.

Instead of using the aforementioned HR zones, you'd be better suited to track your RPE (rate of perceived exertion) as you start your exercise program. Here's a basic chart that will help you think about your RPE and what you're trying to achieve. Most training programs advise you to stay in Zone 2 for aerobic training with some efforts into zone 3. It can be difficult to do this at first, but the long term payoff in increased aerobic capacity and reduced muscle fatigue is worth it. This is taken from a triathlon site I visit (beginnertriathlete.com) and adjusted slightly.

RPE Zone HR Zone Description
0 Z1 Complete Rest
1 Z1 Very easy; light walking
2 Z1 Very easy; walking
3 Z1 Very easy, can be walking
4 Z1 Still easy, maybe starting to sweat
5 Z2 Starting to work just a little and you can feel your HR rise
6 Z2 Upper Working but sustainable, able to talk in full sentences
7 Z3 Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8 Z4 Race pace for longer distances
9 Z5 Race pace for mid-distances (10k)
10 Z5+ 5k race effort/cannot hold effort for more than a minute or two. (almost maximal effort)

More than you wanted to know, I'm sure!

[bannanabette]

Yes, I agree with K. Target heart rate *can* be useful, but the monitors on the machines are notoriously inaccurate and the formulas for target heart rate are not individualized.

Here's another good article about the perceived exertion scale http://sportsmedicine.about.com/cs/strengthening/a/030904.htm

I do use the heartrate monitor on the treadmill all the time, but the target rate that I go for is a number that I've arrived at after a few uses and judging my exertion level. So on the treadmill's monitor, my max heartrate at the peak of exertion is 200(!) and I aim for a training range in the 180s. I find the monitor really useful for interval training (which is what I do most) but I don't pay attention to the numbers in terms of what's expected from the formula, but whether I'm improving in terms of getting my heartrate to recover more quickly.

[jump4joy]

HR Zones can be useful, but I think RPE is usually just as good unless you are training for something specific.

It's important to note that there's different types of training. For aerobic conditioning, you want to stay in the 60 - 85% of your target heart rate zone. For what we call "tempo" efforts, you stay right up near your lactate threshold, which is closer to 90%. LT or tempo efforts should feel horrible, but you can continue for a long time (feeling horrible all the while), whereas an aerobic pace will feel reasonable and you should be breathing regularly but not panting. An all-out sprint will take you close to 100%, but can only be sustained for a short period of time. Additionally, heart rates will vary between sports. Your lactate threshold in swimming is typically 15 bmp slower than in running, for instance, and cycling is in between the two. I don't know what some of the machines in a gym would be (like elliptical) because they are less load-bearing than running. They might be closer to cycling in that respect.

For me, at 42 years old, aerobic training generally falls in the 150 bmp zone. If I'm at lactate threshold, I'm usually around 167. I would not ever train at 180 bpm unless I was doing short specific sprint repeats. I don't typically do more than 2 - 3 LT (lactate threshold) efforts a week. For any kind of endurance program, most training is done in the aerobic zone, with specific workouts for LT tempo, and other specific workouts as sprints.

[Sue]

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