Quote:
Originally Posted by Variable
240!?
(I don't know what units I'm looking at  , but I usually train at 155-160)
I'm trying to optimize my run, getting a good balance between heart rate and length of session. |
Heh, to be fair, the high heart rate is probably because during the last 5 minutes of my run, I go all out, and usually run between 8.8-9 miles per hour. I'm sure the mean heart rate during the rest of my workout isn't THAT high.
As a general guideline, you can use two signs to determine whether you're exercising intensely enough:
'Breath sound check' - Would represent the lower limit, i.e. you should
at least be running fast enough so that you can hear yourself breathing.
'Talk Test' - is a sign you've reached the maximum level of intensity for
aerobic exercise, i.e. if you're exercising so hard, and so out of breath that you would be unable to talk, then your body has switched over from aerobic to anaerobic metabolism to compensate for your body's increased energy demands. That's all well and good if you're an athlete training for a sport that requires speed, or you want to increase your caloric output, but if your aim is to strengthen your cardiovascular system, then you should stay at or below this limit.
For a more specific guideline, your heart rate should be between 65-85% of your maximum heart rate (calculated by subtracting your age from 220) to exercise aerobically and achieve cardiovascular benefits.