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How Fast Of A Pace Should I Cardie When I'M Trying To Gain Upper-Body Muscle???From Diet & Fitness Forum:
How fast of a pace should I cardie when I'm trying to gain upper-body muscle??? I started working out X a week. On those days, I eat an apple before I start. Then I stretch for about 10 minutes, and then do a cardie warm-up. MY QUESTION IS: HOW FAST AM I SUPPOSED TO GO TO WARM-UP WHEN I'M TRYING TO GAIN MUSCLE?? MY MAIN OBJECTIVE IS TO GAIN UPPER-BODY MUSCLE HERE! I've read that if I cardie too hard, it may use up the proteins in my muscles, and I don't want that. I warm up cardie for 10 minutes, lift weights, then do about 20 minutes of cardie walking/running, BUT HOW FAST AM I SUPPOSED TO GO WHEN I DO THE CARDIO?? Good enough to where my muscles get oxygen, but not so that I lose protein.
Answer: Great question, Aetom! There are a number of age to target heart rate formulae out there. The old standard one is 220 minus your age times the percentage of intensity you want to work out. Seventy percent is a good middle of the road for cardie and weight-lifting. For example, a 25 year old man would have the following formula: 220-25 x .70=195 x.7= 136.5. So his cardie target heart rate would be around 136 beats/minute after a 10 minute warm up. If your goal is gain muscle mass, heart rate really isn't the issue. Heart rate is really more for cardiovascular fitness. I would suggest your cardie workout alternate days with your weight lifting workout. 20 minutes of cardie is OK, but to really strengthen the cardie system you want to sustain your target heart rate for 30-45 minutes. That's why I suggested alternate days of cardie and weight lifting. Hope that helps.
Project: Targeting Your Heart Rate?From Homework Help Forum:
PROJECT: TARGETING YOUR HEART RATE? Your maximum heart rate is about 220, minus your age. Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking high blood pressure medicine, call your physician to find out if you need to adjust your program. Determining your Target Heart Rate Your target heart rate is 70 percent of your maximum heart rate. Follow the formulas below to calculate your target heart rate. Record your data in the down loadable essay at the bottom of the page. Use your target heart rate as a guide to regulate the level of intensity during aerobic exercise. Target Heart Rate: T = 0.70 (M) T = Target heart rate M = Maximum heart rate = 220 - age For example, Geoff is 15 years old; therefore, Geoff's target heart rate would be figured as follows: Maximum Heart Rate: M = 220 - age M = 220 - 15 = 205 Target Heart Rate: T = 0.70 (M) T = 0.70 (205) T = 143.5 [round down] T = 143 Figure Your Target Heart Rate: Step 1: Determine your maximum heart rate. M = 220 - [your age] M = 220 - S's = ________ Step 2: Plug your answer for M into target heart rate formula. Calculate your target heart rate. T = 0.70 (M) T = 0.70 ( S's ) T = S's [round number down, if needed] if anyone could help me with this I would be thankful, I'm not good at this kind of stuff.
Answer: Did you even read it? Just follow the steps Step 1: Determine your maximum heart rate. M = 220 - [your age] M = 220 - S's = ________ Step 2: Plug your answer for M into target heart rate formula. Calculate your target heart rate. T = 0.70 (M) T = 0.70 ( S's ) T = S's [round number down, if needed]
Targeting Your Heart Rate?From Other - Health Forum:
Targeting your heart rate? I'm not really sure how to do this if somebody could explain it that would be great, thanks :) Figure Your Target Heart Rate: Step 1: Determine your maximum heart rate. M = 220 - 15 = 206 Step 2: Plug your answer for M into target heart rate formula. Calculate your target heart rate. T = 0.70 (M) T = 0.70 ( S's ) T = S's [round number down, if needed]
Answer: Your maximum heart rate if you are 15 years old is 205. That means: T = 0.70*(205) T = 143.5 T ~ 144
What Is The Target Heart Rate Formula?From Heart Diseases Forum:
what is the target heart rate formula?
Answer: Maximum (100%) = 220 - (your age)
8. If An Outdoor Runner Develops A Headache, Feels Tired, And Has An Elevated Heart Rate,?From Heart Diseases Forum:
8. If an outdoor runner develops a headache, feels tired, and has an elevated heart rate,?
Answer: Exercise may cause elevated heart rate. But pulse rate should be within the target heart rate. Target heart rate: Formula = (220-- age) x 0.85 (maximum pulse rate) If the pulse rate exceeds target heart rate, it means that the person has heart problems. The body needs more oxygen during exercise. If the person has coronary artery disease, the heart muscle will get only less oxygen and it can not pump enough oxygenated blood the body needs.
I Need To Loose Weight?From Diet & Fitness Forum:
I need to loose weight? I have a relatively flat stomach it s just mi bum and thighs that I hate Please help with exercise routines and diet plans !!!!!!!
Answer: that's good advice. it's also important to remember to stay in your target heart rate while doing cardie of any kind. If it's too high you'll burn more muscle, too low not as much fat as well. But it takes about 13 minutes until your body reaches for your fat stores and then I recommend you go as long as you can hopefully another 17 minutes to make it an even thirty. As far as toning consider Pilate's or any activity that will help to tone and strengthen. You can find target heart rate formulas on line and then check your pulse before working out and then after you do some activities. If it is too high then you can lower the intensity and vice verse until you are constantly in that range. I am in the process of losing weight again after my wife had three back to back pregnancies (buffets and stress) but before we met I lost 69 lbs in 4 months just by making sure my heart rate was always right and of course eating several small meals instead of large ones. Hope this helps.
Abnormal Heart Rate When I Exercise?From Diet & Fitness Forum:
Abnormal heart rate when I exercise? I am a black female and I weigh 215 and I'm 5'6". According to the (220-age*0.85) equation my target heart rate is about 167. My problem is, I am at 167 only when I am walking, which I easily get bored of and I start jogging. At the gym I love the elliptical, but my heart rate is alarming. It has gone as high as 220, and at that point I felt like my heart was going to pop out my chest. But say I'm doing consistent intensity at an incline, and I feel fine, endorphins going and everything, but my HR usually is 210 at that point. So could somebody explain the significance of these numbers, and what's really happening to my body for going over the target HR? Is it because I'm overweight? Also wanted to add that a year ago I lost lbs by doing walk/run intervals, but I could never get past the 199 mark because of my HR being so high I would get very dizzy and short of breath. So, I started working 2 then 3 jobs, which most of the time doesn't give me time to cook, so I gained lbs back, and I feel awful! I am willing to commit and drop one of these jobs to take better care of myself. Any idea of what is could be causing this problem?
Answer: If you feel OK, it's OK. HR varies widely in ppL The target heart rate formula isn't very helpful, and as I recall, the originator of it said it's being misused in exercise. Mine would go in the 220's, no prob. but any symptoms like dizziness, etc, are a sure sign to back off and maybe get heart check.
Trying To Lose Weight.. What Should My Heart Rate Be?From Diet & Fitness Forum:
Trying to lose weight.. What should my heart rate be? I'm a 27 year heavier set women and I've been doing cardie for 30-50 minutes a 3-5 times a week. When I met with a trainer a couple years back I thought she told me I should keep my heart rate at 150 during cardie. (she may have said 160?) But when I look at the charts at the gym it has 185 as a max for my age group. What is a good rate to stay at and for how long to lose weight? Should I lower and raise my rate through out the workout or is that bad?
Answer: To understand the implications of working at high heart rates, you need to know why hearts may be monitored during exercise, why specific heart rates ranges are recommended and whether the level you are working at will help you reach your fitness goal. Exercise Works Like A Drug The whole point of exercising for your health is, among other things, to make your heart stronger. Exercise acts like a drug: You give your body a dose of fitness stress, and it responds by strengthening your heart. Since an overload of too much stress is assumed to be dangerous, researchers have tried to pinpoint exactly how much of the fitness drug a body should get. Doses of exercise are quantified in different ways, including number of days per week, number of minutes per session, and number of calories burned per session. How hard the exercise is plays a role, too. As it turns out, the amount of exercise you need depends on your goal. Exercise Speeds Up Your Heart The harder you exercise, the faster your heart pumps. Climbing takes more effort and so will produce a higher heart rate than walking on flat roads at the same pace. Running fast is tougher and will produce a higher heart rate than jogging at a moderate pace. As you get fitter, of course, and as your heart gets stronger, harder bouts of exercise become easier, so your heart rate may not be as high doing the same work once you have trained to do it. But in each instance, whether you’re a beginner or a highly trained athlete, your heart rate is representative of the effort you are making—or the exercise intensity at which you are working. Your intensity is usually expressed in two ways—either as a percentage of your maximum heart rate, or as a percentage of your maximum cardiac output (max VOA, the amount of blood pumped out with each heartbeat). How Hard Should You Work? Any movement—even at a very low-effort level such as gardening—is better than being a couch potato. But research has shown that for optimal health improvements—i.e., lowering your risks of disease and death—it’s best to work at an intensity that hovers around at least 60 percent of your maximum effort level. But this dose will change according to your goal. If you are trying to do more than simply lower your risk of heart disease, and are hoping to become stronger and improve your stamina, higher intensities are more effective. If this is your aim, general recommendations are to challenge yourself to work at levels that represent from 60 percent to about 85 percent of your maximum effort level. (No one really knows what the effects of working at your maximum possible capacity is since it’s pretty hard to do—talk about a tough workout! —and keep up. Sprinters training for the Olympics and running at all-out speeds are probably close. The presumption is that if you work at 100 percent, your heart is at its max and will give out at that point.) Off The Charts For regular folks just trying to get fit, lose weight or train for a marathon, working within the 60 percent to 85 percent ranges is what’s recommended. The target-heart rate formula estimates your ideal heart rate ranges with a calculation that assumes what your maximum heart rate is. Research in the S's showed that maximum heart rates decline with age, irrespective of fitness level or gender. A formula was developed to predict it: 220 minus your age = your maximum heart rate. As with any general estimate meant to apply to a large number of people, there is lots of individual variation. According to the American College of Sports Medicine (ACSM), the standard deviation or amount that this prediction may be off is about 10 to 12 beats per minute in either direction. So that means that a 50–year-old with an estimated maximum heart rate of 170 may actually have a maximum heart rate that’s lower, say 158, or higher, say 182. You can see that this variation then could affect what the “target” range for a workout would be. Formulas Aren’t Foolproof Here’s the glitch. The old formula: “220 minus age” was developed based on less than 10 studies where the subjects were mostly younger than 55 years old. What this means is that the formula may not apply to all ages equally. Researchers at the University in Colorado in Boulder headed up by Dr. Hirobumi Tan aka (now a professor at the University of Texas at Austin) reviewed 351 newer studies and also conducted lab-based experiments on subjects that ranged from 18 to 81 years old and came up with a revised formula that was published in the Journal of the American College of Cardiology in 2001: maximum heart rate= 208 - (.7 x age) These researchers found that the traditional formula overestimated max heart rates for younger people, and underestimated heart rates for older people. “The Tan aka formula is based on a large number of studies and, especially over 60 years of age, probably is more accurate than 220-minus-age formula,” says Dr. William Haskell, a professor at Stanford University School of Medicine, in Stanford, Calif., who developed the original formula. “However, at age 40 years the two formulas give the same value, and between 30 and 50 years the numbers are quite similar.” Of course, the newer equation is still an estimate and you may still find yourself climbing out of the range. Also, you may still see the old formula used on gym charts. In fact, it’s even still used on the American Heart Association Web site, albeit with a caveat: “The figures above are averages, so use them as general guidelines.” Haskell explains, “While the Tan aka formula is more accurate, it is very difficult to remember and calculate while you are exercising. Thus for most practical purposes the 220-minus-age is still being used.” How High is Too High? Your best bet is to stay close to the recommended guidelines and use your own perception of your efforts as a gauge as well. If you feel comfortable working out at higher heart rates, you’re probably fit enough to do so. To meet your goal of getting fitter, working harder makes sense—as long as you do not show signs of overexertion such as dizziness, nausea or pain. You also burn more calories from working at higher intensities. But you can work towards weight loss working out at low, moderate and high intensities—it just depends on how long you exercise in each case. So if you want to burn 500 calories, it might take about two hours walking, but only one hour running. Be aware that some trainers encourage people to work at lower intensities. For an unfit person this makes sense as they are less likely to want to work hard and more likely to get injured if they do. But trainers who recommend this sometimes explain that you burn more fat by keeping your heart rate lower, or in an “aerobic” zone as opposed to higher “anaerobic” zone. This is a misinterpretation of how the body uses energy. Bottom line: Vary your intensities, work as hard as you comfortably can, and—most importantly—stick to your cardie workouts for the rest of your life. You’ll get fit, lose fat and help keep it off.
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