[target HR]Alright, what's the deal

I've seen formulas and bar graphs and charts and blah blah fucking blah about target heart rates. What I need to know is what target area I should be in for anaerobic exercise and improving maximum oxygen intake.

I'm 23, avg resting HR is between 45 and 55. From what I've read, I should be sticking around 170, considering the 85% guideline. I want to push it to 90, but will have to see where I stand according to the HR monitor I just picked up. Almost of this cardio will come from hockey 2-3 times a week (also, from swimming), as it's a pretty good setup: 2-3 minutes max of full bore skating, then 2-3 minutes of sitting. Repeat for an hour and a half to two hours. That example is for pickup as opposed to real games, where the shifts, breaks and games will all be shorter by comparison. Like I said, I'll be wearing the monitor to my next game so I'll have an indication of where I stand. Say I can comfortably go above 170-175, just keep at it or back off? I don't think I really trust the formulas given for finding ideal HRs, as nobody can agree on one, so should in the event that I feel comfortable going above the percentages I've calculated, should I continue to do that?

Goals:
-Anaerobic/performance exercise
-Lower resting HR
-Maximum oxygen intake

Thanks :sunny:

You are really into your HR Cerv

The trick is to hyperventilate and flood the bloodstream with oxygen then be as efficient as possible

Edit: What are you using to calculate that 170? My resting heart rate is definitely a lot higher than yours and if the gym equipment is accurate 170 would probably be me going all out. That seems incredibly high for you.

:lol: I know, I learned a lot from the doctor this week.

I realize now that it's a tool to utilize to make sure I'm doing shit right.

:sunny: thx Bew

Edited to add seriousness to sub-forum discussion!

I am trying to start doing cardio and I am also interested in what guidelines to use.

220-age is the default starting point for max HR.

220-23=197, 197*85%=167.45

So I figure around 170. However, I've read that nobody can agree on this number, and that the actual calculation can vary by 15-20%. So basically, wtf. Also, I wouldn't trust the gym equipment for the HR from what I've heard.

http://www.healthgoods.com/shopping/images/Acumen_Target_Heart_Rate_ Zone.gif

the fat burning zone is bullshit

why wouldnt you burn more fat by working out harder and burning more calories?

I've always thought the "fat burning zone" was a good pace to get you to do longer sessions of cardio, making you not feel like a fatty. Fatties normally can't go for very long at a high intensity.

:shrug:

if your heart is fine it can pump faster baby bew :D
I can reach HRs over 200 when going all out.

anyways for VO2max I recommend breathing exercises along with HIIT.

I'll type out few of my favorites from Russian army instructors.
walking and counting your steps. First inhale, then next step exhale (lungs full, lungs empty).. do this for next 20 or so steps. Then raise it to 2 steps inhale 2 steps exhale.
repeat 10x then raise it to 3 steps inhale 3 steps exhale repeat 10x then 4, then 5 etc. Go as high as you can. And then you can come back down ie. if you did 15 steps inhale 15 steps exhale, you next do 14 steps inhale 14 steps exhale....
Notions: you should try to relax your body, and relax the breathing... if you're really tense you can't go to high numbers above 10.

Variation: do 2 steps inhale, 2 steps hold your breath, 2 steps exhale, 2 steps lungs empty repeat 5x ... then raise to 4 steps inhale, 4 steps hold your breath, 4 steps exhale, 4 steps lungs empty repeat 5x ... 6 ... 8 ... 10 this is intense.

I do these exercises 2-3 times a week as I walk around the town etc. or as warm up before a jog.

Another exercise, which has caused me to fall asleep/pass out manytimes (I do this at bed before falling asleep usually).

lay on your back, place your other hand so that you can feel your heartbeat. inhale for 4 heartbeats, hold breath for 4, exhale 4, and lungs empty 4. no repetitions immediately raise it to 5 beats... then 6 etc.
You should note that your heartrate goes down, as your breathing goes longer (something divers call, diving reflex...) so as the instructor showed us his heartrate dropped all the way to 30 or so before he stopped. I've got mine heartrate lowered to 38 (normal resting heartrate is 46 for me) and that's usually when I fall asleep :D

general advice about lungs capacity and utilizing breathing.
You should note that it is as important to do exercises with your lungs empty as it is holding your breath. It's all about teaching your body to be efficient as possible with the least amount of air in your system, then when your lungs are full of it, you'll see a huge difference in performance.

Good efficiency practises:
Push-ups, start with blowing all air out of your lungs. Then as you inhale do 1 push-up, then exhale and do another. Then as you inhale you should do 2 push-ups, then as you exhale 2.... 3, 4 and finally 5. (I've got to 8 push-ups non-stop, and it really is intense).

I usually do this same exercise for sit-ups and squats (not weighted).
if you managed to do more than 5 of each, you're in good shape in my books.

Wow, great tips...and I really need to work on my breathing. A doctor told me that I needed to breathe deeper, so I'll try those :sunny:

I played twice this weekend, and I maxed my HR out at 183-185, which is 94% of my supposed max. As soon as I sat down on the bench, it was down to 150-160 or so. Turns out it's a pretty damn good workout. So now, if I'm not mistaken, I need to balance this anaerobic workout with an aerobic one, correct?

Wow, great tips...and I really need to work on my breathing. A doctor told me that I needed to breathe deeper, so I'll try those :sunny:

I played twice this weekend, and I maxed my HR out at 183-185, which is 94% of my supposed max. As soon as I sat down on the bench, it was down to 150-160 or so. Turns out it's a pretty damn good workout. So now, if I'm not mistaken, I need to balance this anaerobic workout with an aerobic one, correct?

...cardio is aerobic... :huh:

So stopping/starting/stopping/starting (sprinting) for 2 minutes at most and then going to sit down immediately afterward is an aerobic workout?

DENISE RICHARDS BE DAMNED

Aerobic exercise - Wikipedia, the free encyclopedia (http://en.wikipedia.org/wiki/Aerobic_exercise)


Anaerobic exercise - Wikipedia, the free encyclopedia (http://en.wikipedia.org/wiki/Anaerobic_exercise)


I said cardio - meaning long bouts of it. I didn't realize you meant short <2 minutes.