[moonlightrose]

Originally Posted by Ilikemyscarf

I'd like to start exercising but I don't know where to start? Advice please.

jogging is a great start...maybe start out with 20 mins and then you can increase the time/resistance as you exercise more regularly.

you can also start doing some weights.

[zakk]

I can't work out yet. So I'm working on fixing my eating.

[Variable]

Does anyone know what their heart rate is when they're running?

[bravotwozero]

That would be hard to measure, unless you're wearing one of those handy dandy heart rate monitors on your wrist. I usually just take my carotid pulse immediately after I finish my run..my heart rate usually ends up being above 240 beats/min.

[rahma]

Originally Posted by Ilikemyscarf

I'd like to start exercising but I don't know where to start? Advice please.

It would depend on what you like, how fit you are now and how much you're willing to spend.

Can you walk for 30 minutes a day, 3 days a week? If not, do that for a few weeks. Then start to explore other options.

If you're uber cheap, check out your local library for exercise dvds and try a few out. There's a fitness dvd out there for everybody, whether you love to dance or have 2 left feet. Wander over to Sparkpeople.com and sign up, and they'll guide you through several months of lifestyle changes, including healthy eating and exercise suggestions for free. If you have $20-$60 a month, join a gym and take some classes or scope out what equipment you like best. If you have $100, buy a good pair of running shoes and check out the C25k.

[Variable]

Originally Posted by bravotwozero

That would be hard to measure, unless you're wearing one of those handy dandy heart rate monitors on your wrist. I usually just take my carotid pulse immediately after I finish my run..my heart rate usually ends up being above 240 beats/min.

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.

[rahma]

Originally Posted by Variable

Does anyone know what their heart rate is when they're running?

What your heart rate is or what it should be? Heart Rate Training seems to be all the rave right now

Cool Running :: Matters of the Heart
MarathonGuide.com - Heart Monitor Training


I'm saving up for a Garmin 405

[Variable]

Originally Posted by rahma

What your heart rate is or what it should be? Heart Rate Training seems to be all the rave right now

Cool Running :: Matters of the Heart
MarathonGuide.com - Heart Monitor Training


I'm saving up for a Garmin 405

Well, I know what my heart rate should be for aerobic - (I think it was 155 or something? I'm 28) But I feel like I'm doing better if I knotch it up a little.

So I wanna know if I'm going to do more good for myself if I took down the heart rate a bit and went for longer... or work on prolonging the session at the higher heart rate.

[bravotwozero]

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.

[Variable]

Originally Posted by bravotwozero

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.

How long would a session like that usually last for? I'm reading a lot of people here who run for half an hour or more... I could do that if I took the incline down, or slowed it down a bit - but I usually go for about 15 minutes with warm up and cool down. But I'm wondering if I'm not doing this as effectively or efficiently.

(my goal is a comfortable 1.5 miles in 10 min)

[bravotwozero]

I believe a 30 minute session, 3 days a week is supposed to be the bare minimum, according to the American College of Sports Medicine. My workouts are typically 30 minutes long.

[Variable]

Originally Posted by bravotwozero

I believe a 30 minute session, 3 days a week is supposed to be the bare minimum, according to the American College of Sports Medicine. My workouts are typically 30 minutes long.

Just the cardio? Or all inclusive?

[sally]

240 beats per minute, bravo?!!

how is that even possible?!

i think the most i've let mine go is 199-201, max...for a VERY short period of time..usually 185 is a sign i need to bring it down.

and i love those heart rate monitor watches...i have a crappy one tho and i dont use it anymore cuz i wanna get a nicer one but its too expensive!

[bravotwozero]

The 'maximum heart rate' is a theoretical maximum. If you're like sprinting, and then take your heart rate, it can get pretty high.

Variable - That is just the cardio.