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Ways to increase heart rate during exercise...
At the gym I belong to a group in which about 20 of us download our workout and we are assigned points based on calories burned/etc.
I have the most workouts during the month however my points are lower than others because I tend to not always work out at my maximum heart rate, I tend to stay more in the lower moderate zone so % wise in the 70s not in the 80s plus. So how do I push myself to do this? I think a part of me thinks well at least I am working out very regularly but then I think but is it is an effective workout?
Any tips? TIA!
I have the most workouts during the month however my points are lower than others because I tend to not always work out at my maximum heart rate, I tend to stay more in the lower moderate zone so % wise in the 70s not in the 80s plus. So how do I push myself to do this? I think a part of me thinks well at least I am working out very regularly but then I think but is it is an effective workout?
Any tips? TIA!
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Replies
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This seems like a pretty slippery slope.
IMO, go every day at a moderate HR, or go 2x week at high/max effort. Not both. But to your question... you work harder by working harder. Do I not understand the question?
Also, different people will have different max HRs, so your max HR may be lower than someone else's and, based on the apparent point system, you'll be at a disadvantage from the get go.1 -
I agree with @jjpptt2 about not doing both.
It's hard to tell you what to do differently because you haven't said what types of workout you are doing. Is it weights, cardio, indoor cycling? Different workouts will require a different action. Assuming it is more than just weights, some simple things to help you get your heart rate up include: lifting your knees higher and faster, jumping more times in a shorter period, pumping your arms more, moving with intention (almost overemphasizing your movement), doing whatever you are doing faster but maintaining good form, when doing an airdyne or eliptical be sure you are consiously pulling and pushing the handles at the same time you are moving your feet (not just letting your arms go along for the ride), punching harder/faster...you get the idea. The harder you work, the more your heartrate will increase.
ETA - How are they determining your workout intensity? Are you all wearing the same heart rate monitors?0 -
The point system is faulty...there is no direct correlation to HR and calories burned. I would also not recommend pushing to max HR...an effective cardio workout isn't and all out effort...if you look at the way runners and cyclist train, it's usually at a conversational pace for most of their workouts. Going full tilt all the time is only going to lead to burnout and likely injury...it's a *kitten* way to train.0
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Hi, sorry, it is cardio workout...so treadmill and the step mill machine.
Yes we are all wearing the same heart monitors, it is a chest strap one.
I think I have to push myself more...i.e. run sprints, today I just do a slow run for about 2 km...my heart rate was up but just in the moderate high 70%.0 -
It is called Myzone - which is a group heart rate tracking system.0
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so everyone's HR zones are going to be different - your 70% might be someone else's 90% - unless you have had a VO2 Max test done its hard to tell - and the research tends to support longer workouts in Z2 rather than prolonged Z3/4 workouts0
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Okay makes sense...I think though I will try and push myself a little harder even for a few minutes each workout, I admit I sometimes will hold back in order to preserve energy to carry on, if that makes sense!0
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I think for me I have this habit of longer workout is better, so i.e., a 10 km walk that takes me an hour and a half at a moderate pace feels like I have done more than a 20 minute workout at a harder pace even if I have burned the same amount of calories....this is what is in my head...once you have that in your head it is hard to change your thinking.0
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I think for me I have this habit of longer workout is better, so i.e., a 10 km walk that takes me an hour and a half at a moderate pace feels like I have done more than a 20 minute workout at a harder pace even if I have burned the same amount of calories....this is what is in my head...once you have that in your head it is hard to change your thinking.
The longer workout is better in both improving your fitness and endurance and you burn more calories for longer duration. I do shorter indoor cycling intervals on occasion which are usually in the realm of 20-30 minutes...I burn far less calories even though it's higher intensity than I do on a longer moderately paced ride.0 -
Have you tried HIIT?0
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RhiAnLewis17 wrote: »Have you tried HIIT?
I have a few years ago.
That usually helps me to raise my heart rate, could help with your goals. But I agree with what the others are saying r.e you being at a disadvantage if you're younger.1 -
JustReadTheInstructions wrote: »Have you tried accidentally sending a sext to your boss? That works for me.
What about a family member?0 -
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JustReadTheInstructions wrote: »RhiAnLewis17 wrote: »JustReadTheInstructions wrote: »Have you tried accidentally sending a sext to your boss? That works for me.
What about a family member?
Well with a family member it's just flat out embarrassing. With your boss you have that suspense like maybe they'll be into it?
Maybe. Depends if you're into your boss?0 -
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Chain a vicious dog just out of reach behind your treadmill.
On a serious note, I don't know what kind of workouts you do but there is some research that says lifting weights before cardio slightly increases the calorie burn during the cardio session.0 -
JustReadTheInstructions wrote: »RhiAnLewis17 wrote: »JustReadTheInstructions wrote: »RhiAnLewis17 wrote: »JustReadTheInstructions wrote: »Have you tried accidentally sending a sext to your boss? That works for me.
What about a family member?
Well with a family member it's just flat out embarrassing. With your boss you have that suspense like maybe they'll be into it?
Maybe. Depends if you're into your boss?
See it's working for me already
Attending your workplace must be a sweat fest.0 -
In cycling...hills and climbs do it. Sprint intervals. Running is much the same. Jump rope is brutal..I got my HR to 202 bpm doing that..0
This discussion has been closed.
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