The WDYDT Fitness, Exercise, Diet Thread

quadzilla

The end number is an athlete’s maximum aerobic heart rate. This is the training heart rate that reflects optimal aerobic training, and a number which, when exceeded, indicates a rapid transition to more anaerobic training. Through the use of this 180 Formula, all athletes can obtain their ideal individual aerobic training rates.

What I'm saying is that this is wrong. Your max aerobic heart rate is a function of your max heart rate, as well as some other factors. Working significantly below that is how you undertrain.

The 220 - age is to get max heart rate. You usually go 70% of that or so to get to the fat-burning zone. His formula takes you directly to that 70% (or so) of max heart rate, or the fat-burning zone that you want to stay within 10 of (if I read it correctly).

His formula puts you at the very bottom, at best, of the fat burning zone, and for people with max heart rates/lactate threshold well above what the "220-age" formula gives, doesn't even get you up to that. However, since most people (including athletes) are horrible at maintaining a constant heart rate, most people probably get up to where they should be for a significant part of the work out.

For example, with his formula, I should be working out at 126-136. That's a brisk walk/very light jog. It wouldn't even accelerate my breathing to a noticable degree. He also makes another large mistake when he says that the heart naturally trys to maintain 70-80 BPM at rest. Maybe for untrained people, but most endurance athletes have resting heart rates well below that, and that's a fuction of stroke volume and oxygen demand. For the record, my trained resting heart rate is 49. Lance Armstrong's was famously in the low 30's. And that's because, as you train at a level that puts increased demand on the heart, the heart actually gets larger and can pump more blood per stroke (stroke volume).

Now, I get what he's saying about a lot of people using the 220 formula being overtrained, but I think he's mistaken correlation for causation. Most athletes tend to be overtrainined not because they're working out too hard, although that's part of it. Most athletes tend to be overtrained because they don't rest enough. The way you build fitness is by overstressing the body, then giving it time to recover. You don't build fitness by working the body at a level it's able to easily manage.

Anywho, that's just my .02 from working with cardiologists, physiologists, and professional coaches over the years.

ryanjoachim

Found out my max Clean weight last night - 165lbs. I'm pretty happy with it.

cnh

Congrats. Strength training is usually a good idea...I've been doing it for most of my life and adjusted weight and routines as I've aged, but not that much.

One of our coaches who was the track coach used to come in and do some weights. He'd do a couple of sets (cleans) with 135lbs and he was a thin guy but he looked good through his retirement years!

Oh, and I was on the stationary bike for 40 minutes yesterday...the weather up here is getting better but the rain is settling in!

cnh

Toxis

McLoki wrote: »

Awesome - congrats. Do you have a 5k picked out for the end of it you are working twords?

There's one right around my birthday in Oct which gives me more time than needed to be ready and lose extra weight. My real goal is a half marathon next may. I wakeboard all summer so once I can't do that anymore late fall, my focus will shift to running again so I'll be ready after a winter's worth of prep. That's the plan at least.

dragon1952

quadzilla wrote: »

What I'm saying is that this is wrong. Your max aerobic heart rate is a function of your max heart rate, as well as some other factors. Working significantly below that is how you undertrain.



His formula puts you at the very bottom, at best, of the fat burning zone, and for people with max heart rates/lactate threshold well above what the "220-age" formula gives, doesn't even get you up to that. However, since most people (including athletes) are horrible at maintaining a constant heart rate, most people probably get up to where they should be for a significant part of the work out.

For example, with his formula, I should be working out at 126-136. That's a brisk walk/very light jog. It wouldn't even accelerate my breathing to a noticable degree. He also makes another large mistake when he says that the heart naturally trys to maintain 70-80 BPM at rest. Maybe for untrained people, but most endurance athletes have resting heart rates well below that, and that's a fuction of stroke volume and oxygen demand. For the record, my trained resting heart rate is 49. Lance Armstrong's was famously in the low 30's. And that's because, as you train at a level that puts increased demand on the heart, the heart actually gets larger and can pump more blood per stroke (stroke volume).

Now, I get what he's saying about a lot of people using the 220 formula being overtrained, but I think he's mistaken correlation for causation. Most athletes tend to be overtrainined not because they're working out too hard, although that's part of it. Most athletes tend to be overtrained because they don't rest enough. The way you build fitness is by overstressing the body, then giving it time to recover. You don't build fitness by working the body at a level it's able to easily manage.

Anywho, that's just my .02 from working with cardiologists, physiologists, and professional coaches over the years.

Actually I just skimmed the article the first time and thought he was talking about fat-burning. It looks like he's talking about aerobic fitness and in that case it does look too low. His formula puts me right at what most recommend as the fat-burning zone though, of 60-70% of max heart-rate. Using his formula I get 122, so 10 below that makes it a range of 112-122. Using the 220 formula I get 97-113.4. I do get up to around 130-135 bpm occasionally (if I can trust the heart rate monitor on the treadmill). I figure I'm usually at around 113 during the less intense intervals and up to 135 at the intense intervals, which puts me into the aerobic zone for portions of my workout. But I agree that since he's talking aerobic fitness that his formula seems about 20% low.

quadzilla

10 windy miles today. Same HR target. This is gonna be a long climb back to some level of fitness. Unless you count "unfit" as a fitness level, that is.

McLoki

My daughter has balance issues and never learned to ride a bike (she is 11). Over the winter for her birthday we purchased her a recumbant trike. Not much of a workout for me, but I rode my mountain bike with her while she pedaled 3.5miles to grandma's house. Weather was mid 60's with no wind.

Not much of a workout, but a great way to spend an evening with my daughter. We both had a great time and it was the longest distance she has ridden so far. I was quite proud of her. Really a great night.


Here is a pic of what her bike looks like...

quadzilla

Cool... my wife has some balance issues and refuses to ride a bike now. Where'd you get that?

McLoki

quadzilla wrote: »

Cool... my wife has some balance issues and refuses to ride a bike now. Where'd you get that?

Our local bike store had it. It is made by a company called Sun. The model is an EZ-3. Ours was purchased new but was a model year old (or two) and cost about $700.

My daughter loves it. very stabil up to about 15mph or so. Starts to get to twitchy for comfort above 20. (close to dangerous)

We had a basket added to the back (a requirement of my daughter) and the whole setup works well.

Michael


Here is one on E-Bay very similar to what my daughter has...

camp21178

ryanjoachim wrote: »

Found out my max Clean weight last night - 165lbs. I'm pretty happy with it.

I'm happy for you. Keep up the hard work!

cnh

That looks like it could be fun, Sal. But unfortunately it also looks a bit 'unstable' and cheap in construction. I don't quite understand how one would stabilize its forward movement without swaying back and forth which would probably bother some people as a machine in a gym doesn't have to deal with that--it's fixed.

Tell us what you think when you get it.

cnh

bobman1235

Lasareath wrote: »

They are getting so popular and the demand is getting higher that the waiting list is 1 month!!!

I'm sure that by the time these people receive theirs, the first batch of people will have realized how much they wasted their money and will be selling theirs for half the money on Craigslist.

fatchowmein

Lasareath wrote: »

I can't wait to get it!!!!!

Looks like it's time for you to go buy a helmet and some Coolmax shirts and shorts! Go scout out possible routes, some with hills and some without.

Looking forward to your report when it comes in!!!

quadzilla

McLoki wrote: »

Our local bike store had it. It is made by a company called Sun. The model is an EZ-3. Ours was purchased new but was a model year old (or two) and cost about $700.

My daughter loves it. very stabil up to about 15mph or so. Starts to get to twitchy for comfort above 20. (close to dangerous)

We had a basket added to the back (a requirement of my daughter) and the whole setup works well.

Michael


Here is one on E-Bay very similar to what my daughter has...

Cool, thanks. I'll talk to my wife and see what she thinks about that. She can't drive, so I need to find some other way for her to get around.

quadzilla

Anywho... so to catch up, I did 25 windy miles Saturday, then about 10 Sunday. Heard from my coach who said the numbers looked very good for Saturday... high cadence throughout the ride and good control of my heart rate.

Friday though was epic. Wind gusts > 25 mph. The fun part was that my route back had me riding downwind, so I was averaging around 30-35 mph heading back in with my HR hovering around 150. Geez... if only I could ride like that all the time, Lance wouldn't stand a chance.

fatchowmein

Lasareath wrote: »

Is there something I can buy that will calculate how many calories I am burning when I walk/jog/ride elliptical ?

Yes. I use a Polar F6 watch with chest strap. McLoki uses a Garmin Forerunner 305 which includes a GPS.

fatchowmein

I should clarify, Sal. Heart rate monitors take your heart rate (effort) and the time you worked and compares it with data you've entered such as gender, height, weight, and age in order to calculate calories burned (approximation).

quadzilla

What do you mean by "low rider" bicycle? Are you talking about a bmx? Because those aren't really designed to ride so much as to do tricks with. This is especially important because if you're trying to ride something that isn't really designed to be ridden, you can blow out your knees.

quadzilla

You still need to get it fit if you want to have knees in a year.

McLoki

fatchowmein wrote: »

Yes. I use a Polar F6 watch with chest strap. McLoki uses a Garmin Forerunner 305 which includes a GPS.

I also have a sportline 1060 HR watch. It is much better for use indoors than the garmin. (the Garmin rocks for any outside activities though)

For calories, I would estimate that the sportline is more accurate than the model garmin I have as the garmin does not use HR in its calorie calculations. (it uses distance, speed and elevation changes) I believe the more expensive garmins do use HR in the calculations, but the 305 does not.

The sportline works fine (and the chest strap seems to work with a lot of gym equipment) but the GPS capability of the garmin is more in line with what I wanted for outside....

Michael

lightman1

I'm 6'3" 185 lbs. Fork all you fat bastages!!!!

Polk addict

Morning:

4 sets of Dumbell Press
3 sets of Hammer Press
4 sets of Incline Press
3 sets of Dumbell Fly
1 set of Cable Fly

Afternoon:
3 sets of Dips; 15 reps, 10 reps, 8 reps
3 sets of Dumbell Military Press
3 sets of Machine Press
3 sets of Tricep
4 sets of Tricep Pulldown

dragon1952

lightman1 wrote: »

I'm 6'3" 185 lbs. Fork all you fat bastages!!!!

You need to eat more meat.

McLoki

Lasareath wrote: »

You Polkies that ride bikes. Do you have any lights on your bikes?

I bought 4 of these, 2 red and 2 yellow because I don't want to be a dead Polkie

http://www.youtube.com/watch?v=6xlBMEwjw-o&feature=youtube_gdata_player

I have a headlight and taillight - neither one as nice as the ones you got. I just use them if my rides are starting early or running a little late, I try to avoid riding when its dark out. The lights I use are for others to see me, not to give me enough time to react to a pothole as I approach it at 15-20mph.

I do run after dark though, so once you get in your new lights, let me know how they work...

Enjoy.

Michael

bigaudiofanatic

P90X week 4 last night went to the gym than got home and did Ab ripper. Started adding the gym this week to get some more weight lifting in.

Total weight loss so far: 12 pounds

fatchowmein

I do no use any lights on my bike but I avoid riding in the streets when visibility is compromised. I may, at some point, change my mind but my brother's accident colors my decision.

He was riding in the right lane with another, with good visibility, in an area highly known for bike riders, at a time when there are a lot of bikers (Sat AM), and got hit from behind by a car. Driver was texting and was pulled over 10 min earlier for speeding. Bro went over the car and was knocked unconscious for 10 min but he's alright (CAT scan and all).


Yesterday:
AM: 30 min jog
PM: 30 cycle (trainer)

bigaudiofanatic

Lasareath wrote: »

Great Job!!! 12lbs. Very cool. How much more you want to lose?

Well I am going to do the 90 days. I am looking to lose a total of 35-45 pounds.

After the 90 days of P90X I am going to be doing Insanity which a friend of mine is already doing "second week in"

quadzilla

Lasareath wrote: »

Get it Fit?


My new "bike" is extremely low impact.

That, by definition, is not a "bike". The "bi" in bicycle, means two, as in wheels. That has more.

McLoki

Lasareath wrote: »

Get it Fit?

the fit he is talking about is going to a bike store and having them fit the bike to you. They adjust the seat (forward and back / up and down) as well as the stem (the part that holds the handlebars onto the forks). They will adjust everything so your bike fits you as well as it can.

if you use clipless pedals (if you shoes have cleats in them that "click" into place on the pedal) they will adjust them as well to ensure that they are in a good position as you pedal so you do not put any additional stress on your legs (knees mainly).

I had one done on my bike and it was well worth it. The cost was about $80 + an additional $40 for a new stem. It made my bike much more comfortable to ride and make riding longer distances much easier.

It is money well spent and should be done with anyone that takes rides of more than 45min or so. (in my opinion)

Michael

fatchowmein

30 min jog in AM.