How do you know when you're training too hard?

sbilyeu75
sbilyeu75 Posts: 567 Member
in Fitness and Exercise
When I've been doing cardio I usually jog (slow pace) a 5k. However, my heart rate stays about 165. If it hits 170, I slow to a walk and recover. This is apparently all wrong. It appears that I should be targeting 123-156 bpm on my cardio. The problem is that I don't feel like I'm doing a whole lot when I do that.

I researched this a bit more day because while I was jogging I got a quick sensation like going down that first hill on a roller coaster. I checked my HRM and it did not show that I went above 170. However, when I looked at my summary afterwards my HR went up to 184 at some point and I never saw when it happened. I can only assume it was during this weird sensation.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Some people have a naturally higher exercise HR.. which is why HR training zone targets aren't always accurate. There's nothing wrong with going above 170 if you feel fine, unless you have a reason keep your HR lower - like training for a long-distance event, where you need to pace yourself.

    BUT, getting weird sensations like that during HR spikes are occasionally a sign of a heart issue (arrhythmia). You should probably talk to your doctor about it, just to be safe.

    What is your resting HR (after sitting for 5 minutes)?
  • carrieous
    carrieous Posts: 1,024 Member
    nonsense. You want to get your HR up and keep it up. Mine is usually at 176- but it goes as high as 188. when I am cooling down at the end of my run, its about 136. Im in great shape and health.

    and that sensation you got sounds like runners high. I love it! Sometimes when I am working really hard and getting into it, I will get goosebumps all over my body. this is a good thing!
  • fleetzz
    fleetzz Posts: 962 Member
    When you get dizzy, very out of breath, or have chest pain. If you don't think you are doing much at the lower heart rate you probably aren't doing much.
  • ofccat
    ofccat Posts: 284 Member
    If you are feeling heart problems I would definitely check with your doctor. As far as staying within a specific HR zone that depends on your goals. There is a formula call the MAF formula (Max aerobic formula) that has you staying within certain levels to improve cardio endurance. I have done this before. It drove me nuts having to walk at times I knew I could run, but it did help me quicken a 5K pace. When I am just running to run and not wanting to worry about working on pace times then I don't monitor my HR levels.
  • EmilyTwist1
    EmilyTwist1 Posts: 206 Member
    Those sensations you describe sound a lot like premature ventricular contractions. They are fairly common, and when they happen infrequently they're harmless. Most people don't even notice when they have them. However, I would recommend speaking to your doctor about it to make sure it's not something more serious.
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
    My resting heart rate is about 66. I do know that if you stay too high, too long then you can damage the valves. I'm not a huge fan of cardio, but I was thinking maybe I should do more HIIT type cardio instead of constant. I never really understand by what they mean, by out of breath. I conscientiously think about my breathing. I mean, I wouldn't be able to carrying on a great conversation, but I'm able to talk. I'm not panting or anything.

    I guess, I don't want to go in and do more harm than good.

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