Skip to content

Announcements

Join this forum to share health and fitness information.
Target Heart Rate Zone Question
avatar
tammib posted:
I received a heart rate monitor for Christmas. Does anyone know if it is good or bad to be above your target heart rate zone for the majority of your workout?
Reply
 
avatar
deadmanwalking57 responded:
I am 61, and off my fitness a little, but it is still good.
The 80% Anaerobic Threshold is a myth. The AT varies with a person's fitness level. Very fit people have theirs at 90% or higher of their max heart rate. Last year, I was able to play basketball with my heart rate at 20 beats over my max heart rate for 30 minutes.

Warmup gradually for 6-10 minutes, then pick a comfortable pace. Your heart rate should be able to stay at a near constant rate for 20 - 30 minutes. Your heart begins to show fatigue before you feel it. This presents as your heart tate begins to rise even though you are not working harder. Fatigue is coming, and it is time to back off, and perhaps cool down and end your workout. This rise is called by some "cardiac drift". Depending how fast you are training, cardiac drift may come in 3 minutes, or 10 or 20 or only after an hour or more. The goal is to gradually be able to put in more and more effort, for longer periods, yet never tire.

I used this knowledge of cardiac drift in my cardiac rehabiitation after bypass surgery. I now can play volleyball for hours at a time, and not tire, or row on the water for an hour or more.

Your breathing also matters. You should rarely ever be panting or breathing hard during a cardio workout. That tells you your muscles, which include your heart are not getting enough oxygen, so you have excess CO2 circulating in your blood. It is corrosive to arteries, just like cigarette smoke. So let your breathing be your guide. You will enjoy training more, struggle less, have less fatigue, yet improve much.


Spotlight: Member Stories

am 54+ years of age weigh 185 pounds am 6' 3" tall diagnosed with hypertension and afibrillation on 7/4/12 like to ride my road bicycle and l...More

More Members

There are no other member stories at this time

Helpful Tips

Turn TV Time into "Exercise" Time
There are over 15 minutes of commercial time during each hour of the TV show. That's plenty of time for push-ups More
Was this Helpful?
16 of 33 found this helpful

Related News

There was an error with this newsfeed

Report Problems With Your Medications to the FDA

FDAYou are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.