From: Max More <max@maxmore.com>
>Thanks, but I'm still not back to the fitness level I had 15 years
>ago. When I hit that pace again, I'll be sure to brag here. :-)
>>For everybody else, we're talking about training based on maximum
>>heart rate formulas, the formula:
>>220-age=maximum heart rate
>>220-age X 65%= start of training range.
>>220-age X 85%= top end of normal training range
>I've been suspicious of the validity of this guide for a while,
>even though it's very commonly cited. While I was at Kronos, I
>expressed my doubts to the exercise specialist, noting that I've
>measured my heart rate above the age-related theoretical maximum.
>She agreed, saying that it wasn't a reliable guide. I expect it's
>a reasonable first cut so that people have an idea of their
>training range, but if you've been exercising consistently I
>think you can go higher than those ranges.
Thats a good, point, still an excellent place to start.
>I'm 36 (37 in two months), so my maximum would supposedly be 220
>- 36 = 184, but I *know* my maximum is significantly higher than
>that. I aim to keep my heart rate no higher than 175 (though I
>like to finish by pushing myself harder, moving it up into the 180
>range). Since I can sustain that for my 23-35 minutes runs I must
>be in the aerobic zone, though at the upper range for much of the
>run. I'll probably stop pushing myself quite so hard once I
>improve to a 7.0 minute per mile pace -- still below what I did 15
>years ago.
Yeah, I think that max rate number is the safety rate for your
average person.
I did the 3 mile run in Marine corp boot Camp at 19:30 in combat
boots on a sandy course (San Diego) but we can forget those kinds
of numbers (there were about 35 people ahead of me! a couple
finished under 18:00!). A bunch of years ago I had an ultrasound
done on my heart, that revealed a leaky valve. Nothing serious they
say but it could limit my efficiency by as much as 20%. All the
more reason to work out I say.
Learn anything else interesting at Kronos?
Brian
Member:
Extropy Institute, www.extropy.org
Adler Planetarium www.adlerplanetarium.org
Life Extension Foundation, www.lef.org
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