Personal Development Community

I purchased a Polar heart rate monitor today because I have been inactive for many, many years, and I had no idea where my heart rate has been this past week while getting back to moving and doing my cardio work.  My goal is to get fit—not dead! 

So for my age (50), using the simple 220 minus age calculation, that gives me a maximum heart rate of 170.  To train at 75% of my maximum heart rate would give me a heart rate of 127.5. 

Tonight, I strapped on my heart rate monitor and walked to the end of the driveway (it’s kind of long) just to get a feel for how it worked and what my heart rate would be with such an easy task.  My heart rate was up to 122 according to the heart rate monitor.  I know when I’m on the Gazelle in the morning that my heart is pumping much harder than it was when I walked down the driveway. 

I know I am horribly out of shape, but if I was at 122 just walking down the driveway, then my heart rate has been much higher when I’m on the Gazelle.  Not only does that concern me, but it brings me to my questions.  If I am at a heart rate of 127, then I won’t even be breaking a sweat on the Gazelle.  I’ve worked my way up to 40 minutes and I guarantee that 20 of those minutes have been at a heart rate much higher than 122.  Do I work at a pace that keeps my heart rate around 127 even though I am not even breaking a sweat?  If so, as I get into better shape, will it become a matter of it taking more and more for me to reach 75% of my maximum heart rate?  I’m very confused. 

Thanks so much for your help.

It doesn’t take much activity to get your heartrate up when you are out of shape. Your heart is a muscle, and just like the other ones, if it’s out of shape then it’s not as efficient as it could be. Sticking to the 75% HR range will eventually require more effort than you are exerting now.

Scott’s reason for 75% HR cardio sessions are simply for safety. It gets the job done while minimizing the risk of injury to other moscles and joints. You can always go higher, but as you do, you risk hurting yourself. The whole point is to find an activity that gets you sweating and breathing harder while maintaining the 75%-80% HR.  Your breathing should be such that you aren’t winded though; you should still be able to carry on a conversation.

When I first started out, I was in the same boat as you ... after a couple weeks it required more effort, now it can be a little difficult. My heart is getting stronger and more efficient.

Cheers,
Derek

Thanks, Derek.  That’s pretty much how I figured it was.  I knew the heart was a muscle, but for some reason, I never thought of its being out of shape in terms of raising my heart rate pretty quickly.  The funny thing is, I am breathing hard on the Gazelle but am not out of breath and could carry on a conversation if needed.  The Gazelle is very easy on the joints by design.  I think what I will do is strap on the HRM this morning and go at the intensity I’ve been going and just get an idea of what’s going on with my heart rate.  My largest concern is over-amping my heart somehow.  I have felt good since beginning this routine in the mornings, and would like to continue if it is not dangerous in any way.

Okay… here’s what I learned on the Gazelle this morning.  I was on it for 34.37 minutes with an average heart rate of 133.  I burned 244 calories.  At a few points, my heart rate climbed up to 149, and the heart rate monitor starting flashing (danger Will Robinson), so I would back it down until I got back to a heart rate of around 130 or so.  I feel pretty good with this for right now, and I am so glad I bought the heart rate monitor.  It takes any anxiety away for me.  Cool stuff.  Thanks for your input.

Hi

I was in the same boat as you when I started too. I had no idea where my heart rate should be or where it was when I started. Then I got a HR monitor just over a year ago and I rarely workout without it. I soon learned what the different “zones” felt like. In the 130’s was relatively easy, 140’s was moderate, 150’s was working hard. 160 and higher was just nuts (too hard to maintain - not that I wanted to!) I’m a bit younger so my ranges are a bit higher than yours, but I think 133 is a good place for you to be as you are starting out. As you get stronger you can try to push yourself harder for longer periods of time.You’ll soon notice that you have to work harder to get there to start with and then you can push beyond that.

I did a spin class earlier this week where my heart rate was 160 - 170 throughout. It was though. I was toast afterward.
I don’t do that often.

Keep up the good work and you’ll soon start seeing changes you like!!

Thank you, Catherine.  I appreciate your input.  I guess my first concern was not having a heart attack or something trying to get healthy!  I feel comfortable now with my HRM doing what I am doing and will be adding resistance training to my mix as soon as I can figure out what I need and want to do with that!  When I worked out at the gym for a stint about 15 years ago, I absolutely loved working with the weights.  It made me feel so good, and I felt results very early in the game—much earlier than I saw results!  Even though I couldn’t see results, feeling them went a long way towards changing my mindset.  That’s what I’m looking for in my beginning now. 

It will be a while before I’m ready for any spin classes, that’s for sure.  You go, girl!

Hi Judy. Good to hear you figured it out a bit. My mom uses a gazelle as well and just loves it.

Hey, Derek.  It’s probably not the best piece of fitness equipment out there, but for me—right now, it works just fine.  It definitely can kick my butt right now!  Hope all is well with you.

Hey Judy

How are the workouts going.  You have the right idea with the weight training.  I got started with a personal trainer who I now see on a bi-weekly basis.  He has designed several programs for me over the past year to progress me as I improve.  (He has aspirations to get me doing full push-ups (vs. modified girlie push-ups) in my next program!!!  I’m gonna hurt!  ... in a good way though.)

If you would like to look at my programs you can skim through my thread from last year.  Here’s the link: http://www.motivationtomove.com/forums/viewthread/2214/
(I hope it works.) The thread is fairly long but my first and second programs are on page 1, program 3 is on page 7.  Remember he tailored the programs to me and my issues (low back and knees).  Listen to your body and play it smart.  Good Luck!!

Hey, Catherine!  Workouts are going well.  I’m still pretty much just doing cardio, but have done a little bit on my arms and abs with the resistance band.  I just haven’t had much time to design my program, but I’m still moving at least!  Thanks so much for sending the link to your program thread.  I will read that at lunch time! 

Hope all is going well with you and your goals.  Again, thanks for the info!  Happy Monday!

Hey Judy, just a quick FYI, after reading your post here, I’m dusting off the ole’Gazelle and hopping back on! I needed something to ease me back into some higher impact cardio (I’m SOO out of shape! I’ve totally been in a cloud/haze since the engagement!) and more strict exercise routine. Thanks for the ideas!!

Hey, Jaci.  Great news!  I’m pretty out of shape too, and am starting slowly.  This time, I want it to become a life-long lifestyle change!