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!

1278 Calories burned Friday before New Years 2007

posted December 30, 2006

This is the last "HARD" day of the week. Spinning was intense especially since I didn't know how the foot would react. All went well, and 650 calories burned in 40 minutes. That's the top yet. There were a few newbies in the class and this was NOT the day to start spinning. I'm guessing they won't be able to walk tomorrow.

Weights in the afternoon and 628 calories burned.

In the afternoon, I cut out some of the sprints because of the tenderness on the bottom of the foot. What I have is called a pebble bruise by dancers! It's sometimes caused by a pebble on the floor or a seam when dancing on bare feet. That's what happened on Tuesday during the hot/cold plunge on the small tiles. The speedo flip flops did the trick, plus wearing my running shoes in the house. This reduces the chance of hurting the bruise area only.

It's alway difficult to decide to exercise with a slight injury. I'm very leary after pushing my sore elbow 3 years ago all the way to tennis elbow. If anything hurts I stop immediately and decided to reduce the weight or DON'T do the exercises!

Good workout post Xmas

posted December 2006

Tougher getting started today but felt strong after an extra day of rest. Morning workout was 3rd week of phase 6.

Ran intervals in the afternoon. Gym was packed with those trying to work off all the cookies.

My calves were tight again after this workout.

If I feel good tomorrow I'll do cardio only, then recovery on Thursday, then 2 workouts on Friday.

That will cut this week to 2 weight lifting sessions.

960 total calories....440 am 520 pm

1240 calories burned

posted Feb 2007

625 am in spinning; 615 pm in workout.

Minor sore throat today with congestion. Think this came from daughter who had the same a few days ago. Didn't stop me from working out.

8 hours sleep with minimal soreness after hard workout yesterday. But the sinuses are inflammed.

Hard Day

posted Fall 2007

Over 1100 calories burned total for 2 workouts:

AM Lifted weights....6X4 sets of pushups with 35 pound weight on back...pullups (lat pulldown machine to 150 pounds....deadlift romanian 145; 170; 190; 215 pounds 6x4; walking lunges 40,45,50,55 pound dumbells.

PM ran intervals up to 170 max heart rate reaching beyond the anaerobic threshold which is around 90%. This is only for 10-15 seconds.

Aerobic Zone
The third zone, the Aerobic Zone, requires that you train at 70-80% of your max HR. This is the preferred zone if you are training for an endurance event. In this zone, your functional capacity will greatly improve and you can expect to increase the number and size of blood vessels, increase vital capacity and respiratory rate and achieve increases in pulmonary ventilation, as well as increases in arterial venous oxygen. Moreover, stroke volume (amount of blood pumped per heart beat) will increase, and your resting heart rate will decrease. What does all this mean? It means that your cardiovascular and respiratory system will improve and you will increase the size and strength of your heart. In this zone, 50% of calories burned are from carbohydrates, 50% are from fat and less than 1% is from protein. And, because there is an increase in intensity, there is also an increase in the total number of calories burned.

Anaerobic Zone
The next training zone is called the Threshold or Anaerobic zone, which is 80-90% of your max HR. Benefits include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. Since the intensity is high, more calories will be burned than within the other three zones. Although more calories are burned in this zone, 85% of the calories burned are from carbohydrates, 15% from fat and less than 1% are from protein.

Red-line Zone
The last training zone is called the Redline Zone, which is 90-100% of your max HR. Remember, training at 100% is your maximum heart rate (maximum HR), your heart rate will not get any higher. This zone burns the highest total number of calories and the lowest percentage of fat calories. Ninety percent of the calories burned here are carbohydrates, only 10% are fats and again less than one percent is protein. This zone is so intense that very few people can actually stay in this zone for the minimum 20 minutes, or even five minutes (you should only train in this zone if you are in very good shape and have been cleared by a physician to do so). Usually, people use this zone for interval training. For example, one might do three minutes in the Aerobic Zone and then one minute in this Redline Zone and then back to the Aerobic Zone

Interval work consists of a repeated series of short, high intensity, runs alternating with rest periods. Regardless of the race distance you are training for, 5k or marathon, interval work will help you run faster. Intervals should be creative, fun, and definitely not done every day. Whether it's 10 x 800m, or a 200m, 400m, 800m 400m, 200m pyramid, continually pushing yourself into a lactate burdened state makes your body adapt. Your aerobic enzymes get supercharged, and you become better at processing lactate.

AM Weights PM Running

posted November 2007

Cut my run to 3 miles...a little tired. Left hip a little tight. Did 10 mph on the treatmill for anearobic workout. 2 pushups w/45 lb plate on back, 4 with 35, 6 with 25, 5 w/25

Monday Spinning AM; Weights PM

posted November 2005

Spinning 42 exercise minutes Ave. HR 139 and in zone for 36 minutes. 521 Calories.

Finding that not all spinning cycles are created equal. The equipment needs repairing. One had a squeaky resistance pad. The other had an issue with the shoe clips.

Afternoon weight routine for another 27 minutes in the zone and 475 calories burned. Fewer reps higher weights. Curl 2 35lb dumbells then press directly overhead 3 times with one leg up on bench. One legged with straight leg deadlift 55 lbs for 10 reps.

Left hamstring and left hip a little sore after two rounds of golf on the weekend and spinning. Hope the hot and cold plunge work their wonders!

Tuesday: another double workout

posted November 2005

Ran intervals AM: 5 minute warm up at 5 degrees and 4.6 mph max; followed by progressively higher speeds 8-10 mph for 20-40 seconds maximum and then slow belt and hold heart rate near 100% for 40 more seconds...total of 1 minute, then 1 minute running recovery to 159 max, then 1 minute at 168 max, 1 recovery, 1 near max. Then 3 minutes fast walk around 4 mph until heart rate drops to 125 then speed up. Repeat cycle 4 times

Result: 3.6 miles in 40 minutes, 569 calories, 150 aver HR....HRM was messed up so that seems high. Sometimes in gym there's interference.

Afternoon resistance training. Had a slight pull in lower right stomach, but worked it out with exercise.

Result: 30 minutes in 118-168 zone; average 123 45 minutes; 443 calories.

Total calories 1012.

5100 calories burned

posted November 2005

Final workout day of the week: Recovery...repeat of Wednesday. Survived week 1 of phase 4. Average heart rate for 50 minutes on the bike was around 116 or 69% low aerobic zone which is best for recovery. Total calories burned 452 including biking and stretching. Didn't include ball rolling time.

Overall, I feel good. My calves and IT band are tight, but the hamstrings feel good. No real ouchy feelings! Forearms worked hard on Thurs and Friday but are doing ok. A good day of reload tomorrow and they should be ready for Monday.

Sinuses are really clear and my sense of smell is great. When I was 60 pounds heavier and UNFIT the sinuses were a disaster.

Total calories burned for the week= 5100.....with 8 hours and 22 minutes of exercise time.

Spinning

posted November 2006

Since reading Younger Next Year I've taken up spinning. Used my new bike shoes with clips for the very FIRST time. They reduce the work of the calves and help focus the big muscles on the doing the heavy work. Yields a better workout for the glutes, and especially the hamstrings. I notice right away when getting off the bike that my quads didn't feel "swelled" like they did after using my running shoes for biking.

Today's am workout was a rigorous spin of 50 minutes, 45 in my zone of 118 to 168 with an average HR of 142 for the 50 minutes (84.5% of max). Calories burned 643. Dipped in hot and cold tanks after 1 minute cycle 2 times, then 1/2 hour sports massage. No major issues.

The highest HR was 159 for about 3 minutes (95%). This is well into the Anaerobic zone. I'm able to sustain this rate for several minutes. Once I start to reach my max. of 168 then I can feel things starting to get "edgy." My breaths are very shallow and short. My muscles burn and feel like they are about ready to quit.

This week was week "one" of phase 4 (core performance) with Athlete's Performance Cardio program designed to improve VO2 max.

PM workout included Movement Prep (warmup) of 6 minutes, Elacticity for 10, Strength for 35 then cold and hot plunges for 3 minutes X's 3 cycles. Strength includes: 4 super sets of 2 exercises each with about a 45 second rest in between. These are the pairings; 1. kneeling cable one are rotational row/russian twist on plyoball; 2. One arm one leg row/Plyoball tuck with one leg; 3. Romanian straight leg dead left on one leg/Plyoball reverse crunch; 4. Cable chop/dumbell press to curl. Repetitions vary from 15 to 2 depending on the day and exercise.

PM calories burned= 405 with an average HR of 116 for 50 mintutes or 70% of max. My heart rate varies widely from 90 to about 160 depending on the exercise.

Recovery Day Routine

posted November 2006

After two intense workout days today is time to recuperate...commonly called recovery day. This is the day where my muscles recover from the micro-tears of day 1 and 2. I've had difficulty with inflammation for many years (sinus, soreness, gum problems, etc.) so I've done tons of reading and listening on the subject.

An hour after breakfast I go to the gym and bodyroll (yamuna) for about 20 minutes. This is a self-massage and is entended to force blood to muscles and to break up adhesions and scar tissue. The pressure also helps to lengthen the muscle tissue. It wants to tighten after being exercised. The point is to help the muscles heal faster. If I sat at home on the couch I would get tight and sore. Muscles need blood and good sleep to heal.

After the ball routine I'm warmed up and ready for 50 minutes on the stationary bike at 65% of my maximum heart rate which is 168.

Then I do a very short ab routine (3 minutes) front and side planks for 30 seconds each.

Follow this with a 15 minute stretching routine. I do 10 repetitions, holding the stretch for 3 seconds max. NO static stretching it cause tears in already tight and stressed muscles.

The final step is 3 minute cold first then hot plunges 3 times for a total of 18 minutes.

Does this sound like a day of rest? Burned about 600 calories with a low intensity workout that should help me prepare for the assault tomorrow.

Hard Day Routine

posted November 2005

Follow me around today and you would find:

1. Breakfast consists of oatmeal, peanut butter, blueberries, skim milk, 1 piece of pumpernickle bread, 4 egg whites, 1 scoop of cookies and cream protein powder. About 600 calories. Get ready for the gym and leave 45 minutes later.

2. AM workout: Warm up for 5 minutes followed by intense interval anaerobic workout for 30 minutes burning 521 calories. Followed by 1 minute in hot tub then 1 minute in cold plunge (55 degrees) this is one cycle. Did 5 cycles.

3. Lunch at the gym with a friend, protein shake with banana, blueberries, and walnuts. 550 calories.

4. Home for 1 1/2 hours.

5. Afternoon workout: Dynamic Warmup, Elasticity drills, Strength training. 450 calories burned. Slimfast high protein right after workout (200 calories). Followed by 3 minutes in cold tank and 3 in hot...3 cycles. Shower then home.

6. Afternoon snack: Yogurt, 20 almonds/pecans/walnuts, 1/2 cup grapes, 1/2 cup tuna blend (yogurt, celery, flaxseeds, pumpkin seeds, 4 oz albacore tuna) About 450 calories

7. Dinner: Chicken Breast, Sweet Potato, Veggies, 20 pecans, Apple About 600 calories.

8. Bedtime snack Nofat cottage cheese, 10 nuts, blueberries or cherries (frozen). About 250 calories. Sometimes I'll eat a protein bar (Zone or Myoplex lite).

Bed around 12:30 am. Sleep for 7-7.5 hours.

This is typical for M,T,Th,Fr. I'll burn 4,000 calories in that time frame just exercising.

The other days are recovery. I'll post that routine later.

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.