Reposting from "Open Forum"......?'s about heartrate and fitness level

[Pamlyn]

Hi everyone,

I have been working out regularly, 4~5 times a week, for the last 2 yrs. Along with some other cardio workouts, I have been using a few of Cathe's cardio tapes as well. (Step Heat, Power Max, & All Step) I also use an Elliptical, do minor upper body weight training 3x/week, and fast walk.

As I said I have been working out for the last 2 years. However, my cardio fitness level has not improved much at all. For example, when I do Power Max my heartrate is the same today as it was just a few months after I started regularly working out. My heartrate is consistently at the high end (80%) or over what it should be for maximum fat burning. My questions are these:

1) What am I doing wrong? Why is my heartrate still as high today as it was back when I first started?

2) How do I increase my fitness level so I can do my workouts at a more intense level but still get the max. fat burning benefit? A sidenote here...I LOVE working out hard so it is difficult for me to 'tone down' my workouts and keep them in that fat burning range. Even when I do modify the movements in these videos I am still at the very high end of what my heartrate should be.

I *really* want to buy some of Cathe's other workouts, but I'm not sure what to do about my lagging cardio fitness level. Help please!!


Thank you!
Pam

 

[Cathe Friedrich]

RE: Reposting from

Hi Pam! Interval workouts are the best way to improve aerobic capacity. They are tough on the body though so I like to recommend only one (and maximum two) per week. Side note: If you opt for the second interval in the week, be sure to put three days of other types of workouts between them.

A good formula to increase your aerobic capacity and achieve fitness benefits is as follows:

A) One (occasionally two) interval workouts per week.

B) Two moderate-to-mostly-high intensity workouts per week.

C) Two moderate workouts per week.

D) Strength training workouts of various nature which challenge all major muscle groups twice per week.

E) One to two recovery days

It has been shown that always working out in you fat burning zone may burn more fat, but not more overall total calories. Burning more total calories is recommended for losing weight, shaping/building muscle, and improving cardio capacity. ALWAYS training in your fat burning zone (while still very beneficial for gaining health benefits such as reduced blood pressure) is MOST suitable for those beginning an exercise program, overweight individuals, or individuals restricted due to medical problems or injuries.

Hope this helps!
Good Luck!

 

[Pamlyn]

RE: Reposting from

Cathe,

Thank you so much for taking the time to answer my question! I truly appreciate it. I am so excited to hear that I can continue working out hard. I was getting very tired of modifying everything! lol

If you have time, could you suggest which of your dvd's might work for each of the types of workouts you suggested above? I am fairly new to your site and quite honestly I'm a little overwhelmed with the prospect of choosing which workouts to buy. They all look fabulous! (not to mention there are SO many to choose from) I realize that IMAX and IMAX 2 would be interval workouts, but I'm not sure where to go from there.

Thank you!

Pam

 

[Cathe Friedrich]

RE: Reposting from

Hi Pam!

As you already said Imax 1 and Imax 2 are interval workouts.

Step Works and Step Fit are a couple of moderate workouts.

Bodymax and KPC (kick, punch, crunch) are moderate to high intensity.

Power Hour and Muscle Endurance are total body weight training workouts

Have Fun!

 

[trevor]

RE: Reposting from

I wanted to add Pam that your absolute max heart rate is not going to change so don't worry yourself with that. I think someone mentioned in the Open Forum to you that their max rate had never changed, which is no surprise. Your max heart rate is genetically pre-determined and only people who are very out of shape and start exercising may see a slight change in that. A measure of fitness is a lowering of the resting heart rate over time, and also how quickly you recover your base heart rate after a workout.
Trevor

 

[Pamlyn]

RE: Reposting from

Thank you for the suggestions Cathe! I can't wait to place my order for some new dvd's.


Trevor, thank you for the heart rate info. I can't believe I've been working out for 2 years thinking my heart rate absolutely had to stay in that fat burning range. Doh! I am so excited to know I can work out as hard as I like and still get results.


Take care,
Pam