Measure of Fitness...Heart Rate Recovery

posted Fall 2008

For those interested there is a method to evaluate cardiovascular fitness which is similar to a stress test. This fitness test is as follows:

1. Accelerating through running, biking, or other method to an anerobic level (a pace you can do for only 20-30 seconds... such as a full sprint)
2. Measure the heart rate with a monitor at the end of the sprint.
3. Recover for 60 seconds by walking or biking slowly (do not stop moving!)
4. Measure the heart rate after 60 seconds and subtract that number from the peak.

Caveat: This is not for those with suspected heart issues. Don't attempt this without your Doctor's approval.
The key:

POOR less than 12 Beats Per Minute (BPM) recovery
FAIR 12-20
Good 20-30
Excellent 30-40
Over 40 is outstanding.

The recovery rate is important because this is a measure of the soundness of our cardiovascular system and not just our heart health.

A recovery rate of greater than 35 BPM indicates almost no risk of sudden death from heart disease!

12 or less increases the risk dramatically. People with this issue need to consult with their Doctor before exercising!

"After following over 5,700 men for 23 years, researchers concluded that the faster your rate drops after exercise, the lower your risk of dying of a heart attack. To perform the calculation, first take note of your heart rate at exactly one minute after you've finished your workout. Then, take that number and subtract it from the maximum heart rate you reached during the workout. If the difference is more than 35bpm, there's a good chance you do not face an increased risk.

If, however, it is less than 35bpm, the study suggests there's need for caution. Specifically, if the difference is between 31-35bpm, your risk is increased by 40 percent; 25-30bpm, risk increase is 30 percent; less than 25bpm, risk increase is 110 percent."

Did this test after one hour of my leg routine. Spiked heart rate to 160 on treadmill by running at 12 MPH at 3 degree elevation for 20 seconds followed by 40 seconds at 7 MPH. Jumped off the belt...slowed belt to 2.3 MPH...lowered elevation to 1 degreee and timed 60 seconds. Heart rate dropped to 122 from 160 a drop of 38. Confirmed a second time!

Stress Test 10/2009

The Cooper Clinic in Dallas used the Balke Protocol.   My VO2 max was estimated to be 51.09 based on the completion time of 25 minutes. A formula is used to estimate V02 max= (1.444 x actual time) + 14.99.  Max. heart rate was 179 which is "superior" for a 60 year old.  The record for my age group was 31 minutes, but after 25 minutes the speed is gradually increased until the client says "uncle."  I REALLY had to push to reach the 25 minutes, but had no chest pain/dizziness, etc.

About one interval session per week. Did 5 mile run at 162 average HR (40:39)...still had some left in the tank but finished at 172 downhill. My bodyfat is down about 1 percent from last year...14.3% Still too high to be a serious runner...but that's ok.

My VO2max calculates at 51.09 based on 25 minute stress test...this is really high and I doubt the formula.

So here are my new workout Heart Rates based on the 179.

Long and slow runs go to 143 maximum.
80% 143
70% 125
60% 107
65% 116
Recovery days: 98-116 (day after hard intervals)
Long Slow Aerobic base building 125-143
Medium intensity: 143-161
High intensity intervals: 166-179

Coming Back from a Break in Training

posted winter 2009

I recently took off about 2 1/2 weeks from lifting and upon return CHANGED up my routine without cutting back the reps OR the weight from the previous session. Mon: Chest and Back, medium cardio; Tues: Recovery; Wednesday: Legs and hard cardio; Thursday: recovery.....Legs were really sore, Friday: legs sore! Played Golf, Sat: Legs still sore! Played golf. Sunday legs still sore.

By MONDAY legs were ok back to normal workout..

Lessons learned!

1. After 2 1/2 weeks off we feel great,
2. But should cut sets by eliminating the top weight set during the "comeback" week.
3. NEVER start a new routine after being off for 2 1/2 weeks

Hard Work

posted about 1 year ago

Hard leg day today:

High Impact Interval Training: 40 minutes of spinning on my own...10 minute warm-up then series of 2 minute sprints followed by 2 minute recovery ending with 3 minute warm down.

Leg strength work: 2 sets of 15 reps

First Superset: Step ups followed by side steps. 25 then 30 pound dumbells...one leg up same leg down switch legs (needed to catch breath for a second between legs as HR got over 160).

2nd Superset: single leg squats no weight, and 80 and 85 kilo on prone hamstring machine.

Finished with yoga...tree pose and another yoga strength/balance

Foam roll before and after....
Summary: 1:20 minutes in my zone; 129 BPM HR average; Max. HR 163 during step ups; 952 calories

Next week changing routine to get ready for heavy lifting in NOV.

HDL and LDL Cholesterol History

My HDL (good stuff) is higher than my LDL (bad stuff). This is quite rare according to Cardiologists interviewed for the PBS series on Heart Disease in America called "The Hidden Epidemic."

The combination of little alcohol and good nutrition gives a good outcome!

In 2004 my HDL was 88 and LDL 84
In 2007 my HDL was 84 and LDL was too low to read....
October 2009 my HDL is 89 and LDL is 101
In 2000 my HDL was 57 and LDL was 135 before lifestyle changes....

Summer Workout Plan 2008

posted Summer 2008

Monday: Spinning followed by 30 minute chest/back or leg workout

Tuesday: Long easy run 50 minutes at 65-75% of max. then golf in afternoon

Wednesday: Spinning or a chest/back or leg workout

Thursday: recovery

Friday: Intervals either spinning or running; then lifting

Saturday: Golf only

Sunday Recovery run in AM golf PM

Not splitting routine and cardio, so the days I spin and lift my calorie burn is around 1000 in about 1 hours 30 minutes.

On lifting days when I don't spin then I do some cardio...court intervals, etc.

Holding weight at 180 and 13-14% bodyfat

Building some strength...not much...mostly maintenance.

Two days of chest/back and one of legs...following week 2 legs and 1 chest. Varying sets/reps/weights each time. 4 sets of 6 heavy; 3 sets of 10 medium; 2 sets of 15 light. Rotating each time.

Chest back supersets:
Pushups regular 15; on medicine ball hard; toes pointed on swiss ball medium
Seated row.

Pushups on the ball: elevated on platform; 65 or 55 mm ball
Pullups on lat pulldown machine.

Curl to press with one leg raised
skull crushers or cable pull downs

Legs superset:

Step ups
Side step ups

One leg squats: hard on bench with weights; easy on floor; medium bench without weights.

Leg curl machine

Hanging leg raises: hard with straight legs; easy 10 knee lift; medium butt lift

Warming up with foam roll...on hard leg days rolling out legs after.

NO cold plunge or hot tub. Yamuna once a week. Massage every 2 weeks.

Eating gluten and dairy free. Soreness is minimal. Left shoulder "pops" when I do curl to press. No back issues.