Heart rate vs. Perceived rate of exertion - help!

[Joni]

I'm so confused! So I thought I'd seek help from the "educated ones" in the Cathe community.

After taking a break from working out regularly for about 3 months, I started the Jan '07 rotation and found that during step workouts my HR averaged between 170 (by the end of the warm up) to 190 (even before the blasts). I use a Polar HR monitor.

Is 190 too high (I'm 39)? I'm confused because my perceived rate of exertion at 190 bpm is maybe an 8. I am definitely not gasping for air, and I'm usually able to complete each step segment even when my HR is that high.

Should I just continue working out normally at this rate until I've reconditioned my cardiovascular system and my Max HR comes down, or should I modify to keep it at a lower level just to be safe?

To be honest, it would be tough to modify any more than I already do -I use a 6" step, I don't do any of the high impact moves, and once my HR gets up there I minimize my arm movements.

I'm also confused because once I come off the step, my HR drops fast. After about 30 seconds it's usually back down to under 130 - and isn't that usually an indicator of fitness? Though as soon as I start stepping again it shoots back up.

Ok - this is getting too long. Any advice would be greatly appreciated!

Joni

 

[pixie9]

Hi Joni! I'm doing the Jan rotation too! How are you liking it?

I think there are some things to consider when using a HRM. First, they're not always correct. I have 3 polar HR monitors and they all give slightly different readings. In fact, I've noticed since I've started using a different one recently (my usual one died), its been reading my HR a lot lower than my other one. So they're not 100% accurate. Also, your HRM may be sensitive to other electronic devices around it, so that may alter the readings.

Another thing to consider is that some people have higher resting HR's than others. This means that your HR will go higher during exercise than someone who has a lower resting HR but you both may be at the same RPE. And you are right about your recovery HR. The faster you recover, the stronger your heart. Personally, I think that the RPE is much more reliable than a HRM. I like to wear one because I like to know where my HR is during a certain RPE.

You may want to manually take your HR and compare it to your HRM just to see how accurate it is. If you have access to a gym that offers VO2max tests, you could do that as well. The test just lets you know how efficiently your body utilizes oxygen during exercise. It should give you an indication of your fitness level. If is says you're fit, then I wouldn't worry. If you're really scared about it you could go see a doctor (although I'm not sure how much a general md. would know about exercise induced stress on a heart and varying heart rates. Maybe someone who administers stress tests?)

Anyway, hope that helps

Carolyn

 

[Joni]

Hi Carolyn,

Much to my surprise - I am really liking the January rotation! It felt good to pull out PUB/PLB because I hadn't used those in a while. This is the first time I've done a rotation and I am loving it. It goes great with the Cathe calendar for motivation! I used to grab whatever I was in the mood for, which often led to half-hearted workouts. I find that using a rotation makes me feel more accountable and I tend to work harder.

I gave my Mom a Polar HR monitor for Christmas - think I'll swap receivers with her and see what happens. I'll also take my HR manually - it drops SO fast though once I stop stepping (or ellipticalling, or kickboxing) that I never feel that I'm getting an accurate measure. BTW - my resting HR is about 68. It used to get down to 50-something when I worked out consistently and before I started thyroid treatment (which may also be causing the high Max now that I think about it!)


Thanks! That helps a lot.