Thu, Oct-31-02, 01:55
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Senior Member
Posts: 314
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Plan: Zone
Stats: 151/129/128
BF:17.5%
Progress: 96%
Location: United States
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Re: What Heart Rate do I need to aim for?
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Originally posted by Thelma
I've been searching Google and the forums here, but so far have not come up with an answer.
I just started working out after about 15 years of not doing a thing.
41 years old, 5'9", 169/170 lbs - my resting heart rate is 74 bmp
When I'm on the bike, what heart rate should I aim for and for how long do I need to keep it there? My goal is - other than the fat burning - just a healty fitness level.
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You should find your RHR decreasing as you become more cardiovascular fit.
There are 2 ways of calculating heart rates.
The straight line method is what you will see on the charts in the gym ~ they're just general guidelines. Formula = 220 minus your age = your theoretical max. Multiply that by .60-.85 depending on what zone you want to be in.
The more accurate method is the Karvonen method.
220-your age-RHR X (.60-.85)+RHR = your training zone
So, as you can see, you could be anywhere from 116 to 163.
If you're doing cardio 3Xweek, try starting out with 137-142 BPM for 30 mins 2Xweek and 152-163 BPM 1Xweek 20-30 minutes. Do this after your weight training.
Quote:
Originally posted by Thelma
And while I'm at it - for the weight lifting - what should I strive for primarily? Number of reps or set or more weight? During orientation I was told to find a weight I could do 12 to 15 reps, no less than 8, and once I managed 15, to up the weight or add sets. What would be the best way to go for max results?
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It depends on your goals, but that's a good place to start.
Quote:
Originally posted by Thelma
and once I managed 15, to up the weight or add sets. What would be the best way to go for max results?
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I'd up the weight before adding sets.
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