Aerobic Threshold question

[dlp252]

I just finished Kick, Punch & Crunch for the first time and LOVED IT!!!! What I was so happy about is that I was able to do the entire workout without modifying to lower intensity (much ). I have a question though: I used a Polar heartrate monitor to track my workout. In 1 hour and 7 minutes I had only spent 19 minutes in my aerobic "zone", most of it over (my upper level is around 144-ish--my average heart rate was 146 for this workout). I don't know much about the theories behind being in the "zone" as opposed to not, so my question is: Is it beneficial to train above my upper limit or should I be bringing it down a bit. For reference, I didn't feel at any time like I was so out of breath I couldn't continue (I WAS puffing, but always felt I could continue).

And, may I just say WOOHOO what a workout!

 

[macska]

Hello

I use hr monitor for almost all of my workouts --this is a habit from my past as a runner. The most important thing with the monitor use that first you have to figure out your REAL max heart rate. Those formulas are not always accurate, specially if you are in good shape.
When you know your real max heart rate you take it as 100%
Your low end, mostly fat burning zone is about 60%
Building endurance zone is 70-85%
Lactate threshold 85-93%
Anerobic is 93% and up
You should be "conversational" at 60-70
Only able to speak short sentences at 75-85
Not really able to speak but still aerobic at 85-93
Gasping for air above 90ish

Being in threshold for about 10-20 minutes will increase your stamina a lot, you'll be stronger very soon.

The best way to figure out your max hr is to go and find a steep hill and run it up a few times, then for the last time go all out. When you are ready to puke that's your max hr.

I hope this helps,

Mari

 

[dlp252]

Mari that DOES help! Thank you for your reply. I'm printing it for future reference!

 

[Jennifit]

Hi,

You could also try the "percieved exertion scale." It used to be from 1 to 20, but now they made it simple from numbers 1 to 10.
(1 = lying down in bed, 10 = running from a killer!?) So, for a regular aerobic workout, shoot for about 6-7. Bursts of energy, let's say sprints for a runner, boost those quick ones to about an 8 or 9. It is a great way to train because the more fit you become and the greater your body handles oxygen, therefore the less your HR will become. Or, put another way, you will have to work a lot harder to get your heart rate up. So, you should begin to listen to your body and try to stick to a 6-7 when do a good cardio workout. That 6-7 will change the more fit you become.

It is an easy way to let yourself know whether to push a little harder or to slow down.

jenni

 

[dlp252]

Thanks Jenni...I'm printing your response as well. I guess, to some extent, I was using the perceived exertion test, because normally I would have slowed down a bit, but since I wasn't breathing that heavily I just kept going. I definitely need to listen more to what my body is telling me!