cardio question for Carole.....and all other input is appreciated ...

luvtorun

luvtorun

Cathlete
I did IMAX2 yesterday afternoon along with a 30 minute upper body workout. I usually don't exercise in the morning but since it's Sat... I did a 3.25 mile run this morning along with a 1 mile walk. You know what IMAX2 does to the heart rate and my AvgHR and MaxHR on my run this morning was 151 and 176 respectively. (BTW 176 according to the 220-age is my max - 44 yo). Is this okay to do these intense cardios back to back. I know you shouldn't do strength training of the same parts back to back but how about cardio. I felt good this morning but my HR was a little high. I think it was due to my coffee. I don't have all this caffeine in my body when I run or w/o in the evenings.

Thanks for the input. I am not new to exercise but I am trying to learn how to put these workouts together to maximize my performance and results. It is a learning process and all of you knowledgeable ladies have helped me tremendously so far.
 
Hi Jane....how did your legs feel during the run? If they weren't feeling tired and heavy it is probably okay. I would suggest a lighter cardio tomorrow or maybe weights instead...:)...Imax2 is a great workout and as long as you don't follow it with a hard run, something like intervals it should be fine. When I run alot like 40 miles a week plus I rarely do any other cardio. Usually because I am training for a run. Your HR being a bit high could be a bit of the coffee...:)...so, take it easy today and go by how you feel...I agree it is a learning process and you are doing well...:)...Carole
 
Carole,

Thanks so much for the info. I felt good this morning. Wasn't even breathing that hard when my HR went up into the low 170's/high 160's which I thought was interesting since the blasts on the IMAXs send it up there and I am panting for every breath I take. I run at a speed of about 5.5 mph steady without sprints, so that may be why I don't breathe as hard. My road I run on has subtle grade changes up and down but nothing that could be considered a hill run.

I will go light tomorrow. Probably some stretching and another CoreMax.
 
>carol why is it bad to do intense cardio back to back?
>
>TIA
>
>Terri

Mainly because your chance of injury goes up. Also after any High Intensity Interval Training (HIIT) your body needs a bit of a break. So lighter cardio would be better the next day. Just my opinion, others might disagree...:)...Carole
 
Jane....I'd been thinking more on this...:). My HR never gets over about 145 on the Imax blasts. Normally running would have a higher Max HR than stepping. As they are two different cardios. My Max is 183 and if I am doing running intervals it can get as high as about 178. Another reason your HR could go up is due to dehydration that might have been caused by the coffee if you didn't drink any water before your run. Was this an unusual HR for running for you? Hills will definitely bring your HR up...:).. My average HR on a normal run is about 146. It is higher of course when I do any kind of speedwork...stretching and coremax would be good for tomorrow...:)...Carole
 
Jane you said something that caught my attention, for interval training, your HR should go up to somewhere above 75%, but then it should go down during the rest period (the not so high intense part). Basically you should be able to say 3 words a breath during that time. If you can't you maybe pushing a little to hard. And that would explain your HR increase the next day. As that is a sign of pushing to hard the day before. That is one the guidelines that I use to help train the football players, and a way for me to know if the coached pushed them too much before he sent them to me. With a raised heart rate I back off and go more for low intense or strength training, because if you keep pushing it will cause a heart attack, at least in train altheletics. You don't feel it, trust me, most are usually upset when I put them on low intense cardio, and repeat every 10 seconds I feel fine. But after we had one football player over work and hit a HR of 220 in a light jog, a raised HR the next day is taken very seriously now. So do be careful, also a raised HR, can be a sign your body is fighing off a bug that got in your system, and it's trying to destory it before it makes you sick. Either way, it equals to taking it easy.

Kit
 
Carole, Kit....

I started keeping a log of my HRs since I got my monitor.

Some examples... on the 5th 1.75 mile run and 1 mile walk (short)
MHR 175 AHR 142. The Gauntlet 70 minutes AHR 137 MHR 169. Hardcore Extreme #2 AHR 146 MHR 173. IMAX2 55 minutes AHR 142 MHR 174 (this was yesterday). Then my run this morning AHR 151 MHR 176.

I have only one more run with my HRM where I ran and walked intervals on the 9th for 30 minutes and had aHR 134 and MHR 169.

So my HRs are pretty consistent across the board. I just notice they stay up in the 90 to 95% on my runs for the entire run, sometimes going down in the high 150's when I slow it down considerably like I did this morning. It sort of scared me when my HR hit 176. They do go up and down on the IMAXs, going down in the 130's I believe on recoverys and then up again on the blasts.

I probably was a little dehydrated compared to my evening runs but I did drink about 24 ozs. of water before I ran this morning after my coffee.

I think I may be doing a little too much high intensity. I have kicked it up a notch since coming on the boards on the 30th of May mainly because of the motivation I get from seeing what everybody else is doing. Maybe I am going a little too much too fast.

Kit I took note of what you said also about the HR being higher due to the high intensity w/o I did yesterday.

I am going to put some days in between these high intensity w/o and stay on the low end, i.e. I did Step Heat one day and AHR was 133 MHR 158. This is down a few notches or just do a brisk walk and some weights for a day or two after high intensity.

I definitely want to continue getting stronger and more fit but I realize the importance of doing it safely.

Again, thank you Carole and Kit for your help. Taking your time to give me some guidance means a lot to me
 
Hi Jane,

I think that's a good idea, it's easy to get going a little to hard and a little to fast and then end up with a problem. I see it all the time, as that's usually why the football memebers get sent to me.

Also from what you listed, you are basically in the same training zone as a track sprinter. They are the ones who keep their MHR up to 90-95% for anything under 2 miles. But these people are all under 25, so doing a bit more low intensity would probably be a good idea, and when you do run, try to keep it under 90% of your MHR. Remember at 85% you should be able to say 3 words per breath comfortably. I also have found talking is one of the best indicators if your working too hard or not, if you can't squeeze(with effort) out two words per breath, your over your body's max.

Also does your heart rate monitor have test where it takes your HR while you sitting, then when you walk slowly, then jog, and finally run? Or did you just input your age and weight and it gave you some numbers? The ones that actually test you heart rate in the 5 stages are the most reliable the ones who just subtract your age from 220, are decent but over 15% of the human population doesn't fit into equation, so the numbers it gives can be wrong for those people. So if your unsure talk. Your body has more signs and knows more then most give it credit for. So in doubt just talk and listen to your body.

Good Luck,

Kit
 
>Carole, Kit....
>
>I started keeping a log of my HRs since I got my monitor.
>
>Some examples... on the 5th 1.75 mile run and 1 mile walk
>(short)
>MHR 175 AHR 142. The Gauntlet 70 minutes AHR 137 MHR 169.
>Hardcore Extreme #2 AHR 146 MHR 173. IMAX2 55 minutes AHR
>142 MHR 174 (this was yesterday). Then my run this morning
>AHR 151 MHR 176.
>
>I have only one more run with my HRM where I ran and walked
>intervals on the 9th for 30 minutes and had aHR 134 and MHR
>169.
>
>
The good thing is your average HR's are consistant. Which means when running you might go up...but you do recover as the average HR shows. Your average HR yesterday in the run was a bit higher than it had been in previous runs which did tell you to take it easy today! Kit is right about a high HR being a sing of possibly getting sick or even
overtraining. Does your HRM show how long you stay in say the upper Zone? (for me that is my 5th Zone, 165-183) That can also be important for the total time spent in this Zone per week....this is fun as you have given me something to think about Jane...:)...Carole
 
Carole it does show how long I am in the training zone (for me it is 114 to 176). On my run, I believe I was in the one for 54 out of 57 minutes. As far as in the highest zone, it doesn't show me that. I believe I am overdoing it, just by "listening to my body". I don't feel very well today especially after my CoreMax session this morning which I posted on another post. My HMR said my MaxHR for that 40 minute session was 213!! I was straining with everything that I had to do those knee roll-ins and I did them but I was so tired afterward. I made the mistake of thinking CoreMax would be an "easy" workout to do today. I forgot how strenuous it can be... also more so since I'm obviously not in top form for some reason.

Thanks for all your good advice.

Kit, thanks also to you.
 
No, the Zone I was talking about is your highest Zone. Usually you break down your whole training zone into 5 Zones. I got the info from a Sally Edwards book about HR training. The 5th Zone is 90-100%, and for you that would be 158-176. Not sure if you can set your HRM to just that Zone?? And for the high reading during Coremax...I would think the strap moves around alot during ab work. That can mess up the readings sometimes. I wouldn't even use one then myself. But...you are listening to your body and that really is the best thing to do...:)...Carole
 
Oh, I bet I could set my HRM just to that range. When I set it up, I just input my gender, age, and weight it figured the rest. It does give you the option of inputing any value you desire. Should I do that on my next high intensity Cathe or run?

You know I thought that 213 had to be a mistake. I was working extremely hard staying on that ball for those knee roll-ins but I just did not believe that reading.
 
I would do it for your next run just out of curiosity. The average HR can tell you alot also. So keeping track is good. I know I've been on a few runs when the strap was loose...and it would say 52????....come on now...I did see one over 200 too....Id your HRM new?....Carole
 
Yes, I've only had it a couple of weeks. It is a Polar F4. I saw some good reviews for it on this forum, so I went and got one. I will adjust it to that zone the next high intensity w/o I do, which is going to be a few days I'm afraid. This has really got my attention, especially since I have not felt well at all today, very lethargic and sluggish, when I usually feel like I can run the mile in a minute most of the time!!

I felt fine when I got up this morning. Everything as usual but after my hour w/o this morning, 40 minutes of CoreMax and 20 minutes of StretchMax, I have gone downhill. Tomorrow is cleaning day for me, so pushing a mop and vacuum is as strenuous as I'll get. I will probably do a brisk walk on Tuesday, then try to ease back into my w/o schedule on Wednesday with a lower intensity workout, strength or one of my Firm tapes which really do not have the intensity of a Cathe w/o.

I'll let you know how those numbers are on my monitor when I get back to high intensity.
 
Polars are great! I have 3. I am using a Timex now as it is a HRM with a GPS so on trails I know how far I've gone..:)...sometimes though the numbers can get weird when it is time the change the battery. That doesn't seem to be the case with you. Not feeling well and being sluggish today does seem to say that those back to back intense cardios might have been too much...don't worry though, resting is good and will help make you stronger...:)...Carole
 
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