Running Heart Rate Question

[phooi]

I'm looking for fitness experts here. Am I getting the maximum benefit aerobically and for weight loss if my average heart rate while running on the treadmill is in the 170's and peaks as high as 190's? Base on my age, my max HR is 186.

I have some calculations from various sources and all of them would say that I'm basically operating at or past my anaerobic threshold which I assume is not good. My problem is I can't maintain a good pace (I'm slow now) if I run any slower...

Any thoughts? Thanks!

 

[MetroStyles]

Yes that's probably not ideal for weight loss but its not terrible either. I think the "ideal zone" for you would be between 130 and 150 bpm. You may want to try the elliptical machines for a while until you get into shape and then I'm sure light jogging will not exert you into the 180s.

Good luck.

 

[cmrocks]

I've heard from quite a few people that short bursts of activity like sprinting that leads to high heart rates is actually better for burning fat. It's susposed to perserve muscle tissue as well.

 

[phooi]

I forgot to add that I've been running for about 1.5 years and that the workout I'm referencing is running on a treadmill with a 2% grade at approximately 10min/mi. I haven't been running or working out as much in the last 4 months as I've been very busy with work.

In the past, my typical pace is about 9:30min/mi and can sustain that up to a half-marathon. My problem is that I can't seem to improve that time. Am I not developing enough of an aerobic base?

 

[gamelan]

definitely read around but the general consensus is that you shouldn't do more than 80% of your max heart rate for an extended period. but like DucatiCole mentions, short bursts of activity are good for building endurance. that's the reasoning behind running sprints. however, you should not be doing sprints until you are in reasonable shape (and that's where you should do your research).

if you can't get a 130-150 pace while running, it seems like you are working your heart too hard. have you tried walking at a fast pace (you could also adjust the incline...that'll get your heart pumping in no time)? i probably did at least 3-6 months of walking before i could run a 5K at or below my recommended heart rate.

ah, with the additional information you've just added, i'd start some heavier hill workouts. my normal workout for the half marathon i did back in 2005 consisted of muliple hills (anywhere from 2-6) at about a 7-8% grade. and yes, i'm pretty sure my heart rate went up to 80-90% but they were short in duration (about 200ft elevation over 1/2 mile).

oh, and get outside. and if you're really into the numbers thing, get a Garmin Forerunner.

-Jeff

 

[MetroStyles]

If you guys really want to get the inside scoop on cardio try reading this thread:

http://forum.bodybuilding.com/showthread.php?t=747976

 

[SUPER K]

You might want to get a more accurate "max" That 220 minus your age may be close, but how can it be the same for a guy whose aerobic activity is getting up to get a beer, vs the guy doing marathons and Ironman races? I'd do a warm up, then run a mile full out, check your heart rate. Cool down half a mile, then another mile full out. Do it three times and average. That is YOUR max. Train at 70-80%(aerobic zone), some tempos at 80-90%(anaerobic zone) and eventually you will become faster while still keeping in that aerobic zone. Enjoy.

 

[SUPER K]

A bit more:
Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

Subtract your RHR(resting heart rate) from your MHR(max heart rate) giving us your working heart rate (WHR)
Calculate the required X% on the WHR giving us "Z"
Add "Z" and your RHR together to give us the final value
Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

MHR - RHR = 180 - 60 = 120
70% of 120 = 84
84 + RHR = 84 + 60 = 144 bpm

 

[phooi]

Basically it sounds to me that I may be working out too hard. Also, I did some research and found an article you guys might find interesting about building an aerobic base: http://www.coolrunning.com/forums/Fo...L/022020.shtml I think this may be the cause of my high running heart rate. The thing is that my legs aren't that tired but I'm running out of breath. I think I'll give this a try and sounds like it may be time to buy a HRM.

 

[Jared]

How high of a heart rate should one observe doing HIIT? I assumed that the fact my heart almost explodes means that I'm doing it right.