Target HR

B

Bobalita229

Active Member
When I figure out my target HR, 70% is 128 and 85% is 155 (I'M 37) Moderate intensity is 70% it takes me for ever to break a sweat. I did Low max this morning (awesome workout) My HR was about 80-85% on cardio and 175 BPM on blasts. Now I am sweating, feeling good and and can still talk. I could work harder on some blasts on others forget about it.

This is where I am boogled. I would have to pretty much walk fast and add a hop or two in there to stay around 70% in target zones. I just can't seem to do that..I've got to work!!

My RHR is 55 could this play a big factor?

Could someone shed a little insight. I am trying to figure out where I should be. Should I lower my intensity? ( Maybe I'm Not conditioned enough) Or am I OK?

Theresa
 
I'm sure others will chime in, too, but that's the problem with heart rate monitors, in my opinion. A target heart rate is simple a guideline. If you're in better shape, you can handle higher. Focus less on the number and more on how you're feeling. Sounds like you're in excellent shape and can push past what your average Joe (or Joanne) can.
 
It's not the HRM that's the problem, it's the formulas for HR. They are just vague guidelines and IMO and really don't apply to fit people. I've changed the settings on my HRM because I've figured out through trial and error(and NO formulas), what my range is. All I had to do is glance down at my HRM and see where it was when I was feeling extremly challenged. After doing this over a period of time, I got a pretty good idea of what my "numbers" were. I think each person needs to figure out for themselves what their limits are and work from that. Using the RPE scale is really more helpful in my opinion.

cArolyn
 
It's like Carolyn said - the problem are the formulas for HR. How are you arriving at the number for your maximum HR? 220-your age? That formula is incredibly inaccurate. Actually, pretty much all the formulas for max HR are, and can be off as much as +/-20 bpm from your actual max HR. Sounds like your actual max HR may be much higher than the formula tells you it is. I know this is the case for me. I can easily get my HR up to 185 (and higher) during a tough workout. My max HR is over 200 (I'm 28 - none of the formulas come close). The only way to have accurate target zones is to know your actual max HR - you'll need to perform a maximum stress test for this. A doctor can do it (they'll hook you up to stuff while you run on a treadmill), or you can try it yourself. It's really the only way to get an accurate picture of your heart rate zones.
 
>It's not the HRM that's the problem, it's the formulas for
>HR. They are just vague guidelines and IMO and really don't
>apply to fit people.

So true. I've turned my HRM settings off because the thing kept beeping when I step -- and I've just started! I know that I'm still okay at 80-89%, I'm working hard at 89-94%, and I'm out of breath at 95% and up. It's really hard to talk at 99%. So when I do cardio, I just peek occasionally at the HRM. Works better for me that way.

Pinky
 
I'm bringing back this thread because I have the same issue. Took my second spinning class today (love it!!!). When the instructor wanted our heard rates at 80% I was usually at 95% and had trouble dropping down to 80% - think even when I was trying to ease up I wasn't. I input my heart rate zones manually on my new polar f6 - thanks all that recommended it - I'm loving it - using the resting heart rate method. I spoke with the instructor after class, and she felt that I wasn't conditioned. She wants me to concentrate in the next class on keeping my heart rate between 70 & 80% - no standing until I can maintain this for awhile.
If the heart rate is accurate, is it dangerous to work at 90-97% for long periods of time say 30+ minutes?

Thanks for your input.
 
Twosquared

Thanks so much for that piece of info. I myself can get up there and can't seem to drop down....But how do you feel? Whats your RPE? Did your instructer take that into account? How long did she say you should stay between 70-80% and just curious was everyone elses HR within that range? Sorry about all the questions. I don't have an instructer to ask, thats why i posted it on this forum because everyone seems to have great responses.

Thanks
~Theresa~
 
I know I'm repeating myself here but I REALLY believe that HR responses to exercise are an individual thing. Yes, it's nice to think that you have a formula out there telling you where you should be, but it really isn't that simple. Figuring out your limits really, REALLY depends on how you are feeling and how your personal HR is responding to what you are doing. This can vary from day to day as well. For example, somedays going up to a HR of 170 may feel pretty good while other days it feels like torture. Following a formula IMO leads people to somewhat disregard their individual response to exercise and focus on what "HR percentage" they should be at.

I know when I work with clients or even when I'm teaching a class, I ALWAYS remind people to key in on how they are feeling. Before the class, I explain the RPR scale and periodically during the class, I ask them to note where they are in the number scale. I even give them ranges as to what number they should be at during a particular exercise. For example, I'll say, if this exercise feels like a 7 or above to you, then you need to back off a little.

Now, cooling down is another story. I would suggest getting your HR down considerably before your stretch. Personally, I wouldn't start stretching until my HRM reads around 115-120. I've figured this out through trial and error because it just feels better for me at this number. You shouldn't stretch before you are thoroughly cooled down because there is a risk of passing out or getting light headed because of blood pooling in the lower extremities.

carolyn
 
just wanted to chime in that if you belong to a gym they may offer a test that can map out your specific heart rate zones by doing a treadmill test and analyzing the gases you breath out. I had this done and my anaerobic threshold (your HR during a super duper blast type movement) is 192. That means my max is way over 200. I then programmed my HR monitor specifically for me. I'm not even ON the formula chart.

I had theorized what my numbers were from my experience exercising, and it was much more accurate than any formula. The test is cool if you can do it, though.

Kelly
 
I think that the other thing that needs to be considered is that as your workout progresses, a higher HR may start to feel more comfortable. Example, if I hit 173 bpm earlier in the workout, it feels like I am working "all out" but as my body adjusts and I reach "flow", then often I look at my HRM and expect to see my HR at 150 because I feel so good, breath is great, feel fantastic...but the HRM says 174. Make sense?

I agree with Pixie...the equation are way off and I do think the more fit you are, the more "off" that equation is.
 
>Twosquared
>
>But how do you feel? See below
>Whats your RPE? I'm sorry I don't know what RPE stands for - I'm new to alot of this stuff.
Did your instructer take that into account? I guess not
>How long did she say you should stay between 70-80% - she gives us ranges while we are doing the class, so I would stay there as long as she is suggesting, she will drop us down to between 60 & 70 % for our rests, so I would try to drop down as well

and just
>curious was everyone elses HR within that range? I don't know, I don't know many people in the class and most if not all had left by the time I was done speaking with her - I was curious about this also

Sorry about
>all the questions. I don't have an instructer to ask, thats
>why i posted it on this forum because everyone seems to have
>great responses. Don't be sorry, that's what the forum is for. So many nice people have answered my questions, I just hope I was able to provide some insight
>
>Thanks
>~Theresa~

Thanks all that replied. I'm a little long winded here, but would appreciate any additional input you have. I've worked out for 20 years without a heart rate monitor and always went by how I was feeling. When a piece of equipment had a handheld heart rate monitor, I always noticed my heart rate was at least 20 points above the age based limits. I have always noticed, that when I first start to work out, usually about first 5 minutes or so after my warm up, I always seem slightly out of breath. Does this happen to anyone else. Then I manage to "catch" my breath and do my normal workout. When I would run on a treadmil and this would happen, I would usually get a stitch in my side. Again, if I slowed down and worked through the stitch, I could resume running and continue my workout. I always wondered if I had for lack of a better term, exercise induced asthma.
This is one of the reasons, plus all the postings on this board as to why I finally got a monitor. I love having the heart rate monitor and will have to learn to take both into account.
The reason I asked the instructor about my heart was because the first time my heart rate was up around 95%, I felt like the tinman from oz and that my heart was going to come out of my chest. I immediately slowed it down. Once I recovered from this - probably took at least 10 minutes, I waited about 10 more minutes and wanted to try again. I stood, my heart rate went up, but I felt fine.
I actually think the instructor was more concerned about how long it took my heartrate to drop - but again, even though I thought I slowed down, I lowered my resistance but upped my cadence - didn't realize I was doing this. So I think that is why it took so long for it to come down.
I'm going to another class tomorrow, and this time, instead of viewing my heartrate as %(I wondered if maybe this was the problem, that it was using the age based heartrate instead of the one I entered) I am going to view as bpm. I think I might also take a longer warmup period than the class does and see how that helps.

Also, I guess for those of you who have a hrm that allows manual entry and allows for view as %, is there anything special I need to do to make sure it uses the heart rate targets I entered in? Thanks



:) :) :) :) :) :+
 
With my Polar HRM I went through the menu to the SportZones and altered the % to fit the personalized chart I received from my test. I also changed the Max HR (eg: zone 1 starts at 50%, which my chart told me was 115, so my Max is set at 230). You do that in the User settings. They also have Ownzones, but I don't use them, so maybe someone else can chime in there.

HTH,
Kelly
 
I will be of no help on this subject but I have had the same experience with my HRmonitor. The first time I used it, after doing the OwnZone test etc., I was still doing the warm-up when the freakin alarm kept beeping that I was over my limit! My resting HR is set at 50, I never remember to do it in the morning so I do it after I've had a hour long bath and relaxed another 30 minutes, so I think it must be my age that causes the monitor to set my limits too low. I just turned the volume to off. But I did finally read all of the instruction's this week and I need to redo my settings to better fit me, personally. I have been doing what someone else suggested...as I do each workout I am writing down all of the HR monitor recordings and once I have enough numbers to suit me then I'll probably take averages of various intensities and use those numbers to reset my settings on the monitor.

It really shouldn't have to be this difficult!
 
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