Heart Rate
I was just going through Mastering The Zone and read about exercising for longer periods of time at a lower heart rate (below 70%). I currently circuit train (Curves) for 30 minutes 5x a week and then walk the treadmill for an hour (between 2.5 - 3.0m/h) 5x a week. I've actually gained so much weight last year that I had to work my way to this point - however, I won't complain since it is in the right direction. I also do yoga once a week.
Ok my question is - do I slow up my pace and workout in the 60% range or 50%..or? Dr. Sears didn't specify, from what I read, how much below 70% we should workout in. I have a heart rate monitor on with all of the above except yoga and I am about 70% with my treadmill and fluctuate at Curves depending on what machine I am on - although I work at recovering in between machines - even if that means standing still. I am obese, take no medications - however the doctor told me recently after a blood test I was headed towards insulin resistence due to the following: triglycerides: 246 Cholesterol: 212 chol/HDLC Ratio: 4.8 I've heard that obese people should stay in the 50% range - not sure if that is true. Any thoughts? maybe this is a question for Zone Coach? Thanks again for all your help. Everyone has been great!:clap: ~Danielle |
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Too much training at once (over 45-60 minutes) can be counter productive to your goals. If you can split the time into 2X per day instead of one session, you'd probably be better off. Also, I believe Curves only recommends running their circuit 3X/week. Quote:
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The Zone should help to improve those numbers. You may want to consider supplementing with high quality fish oil as well. |
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I can split it up without a problem. I'm just curious as to why it may get me better results that way? Quote:
I keep getting mixed answers on that. One of the workers there told me 3x a week - another said I can go all week since it isn't intense strength training. I don't think most if any are certified fitness instructors at my Curves - so I don't know how much I should accept their advice. The first two months I attended, I went three times a week but my measurements were not improving. They said my inches went up in some places and my fat % went up( I get measured again tomorrow). However, I was on your typical ADA high carb low fat diet. Also, it is important to note that I don't work the summer and during the school year only two hours a day. So I do all this to make sure I don't sit on my ~rse. I'm transitioning out of a career and trying to go to school for massage therapy - In case anyone thought I had the best paying job in the world - LOL. Quote:
I'll adjust my heart rate monitor so it beeps according to those numbers - thanks! Quote:
I believe the Zone will help me. I'm taking fish oil now - just wondering if they are the best ones to take. However, the pharmecutical grade may be a bit for my pocket. ~Danielle :yay: |
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I haven't read this book. I will take it out of the library. Thank you for the recommendation. Quote:
I agree! I am cutting down to 3x a week and working the machines to get my heart rate up to a more anaerobic state. I posted a long entry about Curves in the Exercise Forum on this board about heart rate and how I feel Curves - or at least my Curves - was giving me conflicting information about how to work their circuit. I will also try and split my routine which may now become hard starting in September since I am working more hours and a split shift. I am now using Curves as strength training and my treadmill 5x p/wk for 1 hour (3.0m/hr) for aerobic activity. * For anyone interested: I'm using Leslie Sansone's "Walk Off The Pounds" DVD and Denise Austin's "Hit The Spot" book - both I really enjoy - on days I can't make either the Gym or Curves... or as a supplement on some days. Quote:
Thanks for the research and effort you made. It is much easier for me due to your time. I purchased the Coromega which was one of your suggestions on the Vitamin/Supp. Forum. ZoneCoach - I am not sure if you use protein powders but I have both Whey and Soy. If you have a recipe for a Zone Friendly Protein Shake you wouldn't mind sharing that would be great. Even if you can point me in a direction where I could find some. I found one that Dr. Sears recommends A scoop (depending on grams of protein) of protein powder, 2 cups of fruit, 2tsp olive oil. I try and eat whole foods as much as possible but some days time flys. Thank you so much for taking the time to respond! ~Danielle |
Protein Powder / Shakes
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Oh yes, I use protein powders. I am not a fan of soy (too chalky). I like the taste and "mixability" of Designer Whey, Optimum 100% Whey and Sci*Fit Whey (choc/peanut butter yumm :yum: ). I will also use EAS Lite which is an MRP and needs a little Zone tweaking. A favorite shake is frozen strawberries, natural peanut butter, protein powder (vanilla), cooked steel cut oatmeal blended with water and ice. You'll need to work out your own Zone numbers :read: based on your powder and desired block count. |
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