Just received HRM, in 90-100% range!!! YIpes!
kreene1987
Posts: 40 Member
As the title says, I have been running on the couch to 5k program, decreasing my pace from about a 12 minute mile to around a 9:30 minute mile, and increased distance from a tough 1 mile to a relatively simple 3.2 mile warmup/run/cool down.
I got a HRM (polar wearlink+ in case it matters) and went out with it for the first time last night. My results are in the following report:
http://runkeeper.com/user/kreene1987/activity/292041650
Not target heart rate is 220 minus age (supposedly) so I should be at 194 as my max heart rate)
My heart rate in warmup got quickly to 120 or so (62%). This was a medium pace walk. Then I started running and it quickly got into the 180-190+ range (100%), at mile 2.43 I hit my target 100% heart rate. For the cool down it slowed nicely.
My question is: am I being effective at all in weight loss while running this "hard"? For some reason it does NOT feel that intense, I have been running this way for a few months without even knowing it, and apparently I am just plain maxing my heart out, though I would say I am running at around 80% effort.
Perhaps some advice, should I slow down and run in the cardio range? Is it UNHEALTHY to run in the 90-100% range for long periods of time? I will do some research on my own, looking for personal trainer advice and someone who has had this question and gotten an answer!
Let me know if the activity works and is view-able.
I got a HRM (polar wearlink+ in case it matters) and went out with it for the first time last night. My results are in the following report:
http://runkeeper.com/user/kreene1987/activity/292041650
Not target heart rate is 220 minus age (supposedly) so I should be at 194 as my max heart rate)
My heart rate in warmup got quickly to 120 or so (62%). This was a medium pace walk. Then I started running and it quickly got into the 180-190+ range (100%), at mile 2.43 I hit my target 100% heart rate. For the cool down it slowed nicely.
My question is: am I being effective at all in weight loss while running this "hard"? For some reason it does NOT feel that intense, I have been running this way for a few months without even knowing it, and apparently I am just plain maxing my heart out, though I would say I am running at around 80% effort.
Perhaps some advice, should I slow down and run in the cardio range? Is it UNHEALTHY to run in the 90-100% range for long periods of time? I will do some research on my own, looking for personal trainer advice and someone who has had this question and gotten an answer!
Let me know if the activity works and is view-able.
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Replies
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If you actually were at your 100% HR going for more than 30-60 seconds would have had you feeling like your heart was going to thump out of your chest. The 220-age is often wrong and has little to really back it up. Based on what you wrote, your Max HR is likely higher than 220-age. If based on a perceived exertion you did not feel like you were over stressing yourself, it is likely you were not.
The target HR ranges are only really useful for specific training goals, in terms of burning calories, they are really not particularly helpful. Ultimately weight loss is due to a calorie deficit and that has more to do with how much you eat than exercise.0 -
180-190 could likely be a malfunction of the HRM. Polar HRMS will do that if you are wearing exercise clothing (wicking/tech fabric)0
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I would maybe check it your heart rate manually while working out and see if it is actually that high. Are you wetting the electrodes prior to putting on the strap? Like the above poster said that high of HR should feel almost like a maximum effort.0
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The 220- age is only a rough estimate for max HR, and is less accurate for women than men. There are test you can do to determine your actual max HR.
That said if you HRM cannot change the max HR and your HR is higher than 220-age then it will over estimate calories burned as it is based on % of max HR.
One way to fool the HRM into a higher max HR is to enter your age much younger, say 18, this would make the HRM think your max HR is 2020 -
I would suggest going and having a Max VO2 test done, so you know more clearly what your HR zones are...
The charts and stuff are typical estimates, can't account for individual factors...
Some gyms offer them, Most universities, and some doctor's offices can do them as well...
You could also do a sub-maximal HR test, there are plenty guides to those online. But they wont be as accurate as the Max tests...0 -
I would suggest going and having a Max VO2 test done, so you know more clearly what your HR zones are...
The charts and stuff are typical estimates, can't account for individual factors...
Some gyms offer them, Most universities, and some doctor's offices can do them as well...
You could also do a sub-maximal HR test, there are plenty guides to those online. But they wont be as accurate as the Max tests...
I agree here, the only issue, depending on your HRM, only higher end ones allow you to change V02Max and mid-range with the max HR.0 -
I have thought this myself and have not been able to get a clear answer. I look forward to seeing the responses you get. Since using my Polar Ft7 I see that I am always at a fitness level when running, 168 beats ......is it ok? I have not lost much since starting running but my legs are slimming. I also contribute my food choices to not losing but that's for another thread. Hope you get a response that is helpful.0
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Because it was so consistently high over the run I am obligated to think it was correctly reading my heart rate. I have no reason to think it was reading incorrectly. I did wet the electrodes and got a clear reading through the entire workout. Walking pace was consistent with what I expected.
I should add that I was a swimmer in HS for 4 years of 5hr/day cardio workouts (4:30a-6:30a, 3p-6p) in the pool. Perhaps this grew my heart based on needed blood flow? I was lazy/did not work out through college though so perhaps the effects would be negated.
Regardless I felt like I was 80-85% effort when I was at 100% heart rate. I will look into getting a VO2 max reading done, I would really like to figure out what is going on.
In the meantime am I ok continuing running in this range as long as I am comfortable doing so? Not reducing lifespan (silly thought, but maybe only have so many beats?) or negatively impacting health?0 -
180-190 could likely be a malfunction of the HRM. Polar HRMS will do that if you are wearing exercise clothing (wicking/tech fabric)
I was wearing a loose long sleeved shirt and a tighter undershirt. Not sure this would have any impact, the electrodes were clearly wet when I returned from the run.
Can anyone see the run data? I was in the 185-194 for a long period of time, and did not feel like I was overexerting myself.0 -
I've gotten my HR to 200 in a clinical cardio stress test, at age 43 or so, at healthy BMI. There's nothing dangerous. Some of us have a high heart rate. It's genetic.
Your Polar sounds accurate to me but it's easy enough to take your pulse manually and see.
I would save the VO2 max test money and just see how high you can get your HR yourself. Consider that either your max or some high % of it. Then figure your own zones from there (85%, etc.) That's how CardioCoach.com had me do it, many years ago.0 -
I would suggest going and having a Max VO2 test done, so you know more clearly what your HR zones are...
The charts and stuff are typical estimates, can't account for individual factors...
Some gyms offer them, Most universities, and some doctor's offices can do them as well...
You could also do a sub-maximal HR test, there are plenty guides to those online. But they wont be as accurate as the Max tests...
$300 is something I just can't afford honestly.0 -
I would suggest going and having a Max VO2 test done, so you know more clearly what your HR zones are...
The charts and stuff are typical estimates, can't account for individual factors...
Some gyms offer them, Most universities, and some doctor's offices can do them as well...
You could also do a sub-maximal HR test, there are plenty guides to those online. But they wont be as accurate as the Max tests...
$300 is something I just can't afford honestly.
I would then suggest doing one of the submax tests that are out there... They would be close, but not quite exact... Still will do the trick...0 -
How long have you been running for? I'm not quite sure how the couch to 5K works... A rule I learned a while ago is to never increase your distance by more than 10% a week to avoid injury. I've used miCoach to train which has good programs and will warn you if your goals are overzealous.
As long as you don't have a heart condition and your heart rate goes back down to a normal pace quickly after your run don't worry about it. Your body will tell you to slow down if you need to.0 -
Been running since September 9th. Have about 250 miles under my belt. Never increased more than the app told me to. Last night's run was about .3 miles longer than I had done before, so from 3.0 to 3.3, which is exactly 10% I guess...
My heart rate was back down to 130's after about 0.2 miles, so take that for what its worth...0 -
And does your heart rate go back down to normal quickly after you are finished?0
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And does your heart rate go back down to normal quickly after you are finished?
Edited above post, but it went from 180's to 130's in 0.2 miles of cool down.0 -
I would suggest going and having a Max VO2 test done, so you know more clearly what your HR zones are...
The charts and stuff are typical estimates, can't account for individual factors...
Some gyms offer them, Most universities, and some doctor's offices can do them as well...
You could also do a sub-maximal HR test, there are plenty guides to those online. But they wont be as accurate as the Max tests...
$300 is something I just can't afford honestly.
Not sure if you have insurance, but I went in for a checkup based on my being obese at the time and running. I was also having some intermittent chest pain (turned out to be a muscle not heart issue). They probably still would have ran the test even if I hadn't had the pain. Then again, I have a half-decent HMO. So that cost me I think $20 copay for the treadmill test visit, then another $20 for the follow-on with the cardiologist. It wasn't intentionally a V02 max test, but they did measure my heart rate.
Another cheap way to get an idea is to run about a 5k (3miles) at whatever you might normally run it at for training. Then at the end sprint as hard out as you can go and watch your HRM. You HR should climb to its max. The idea here is you've already run 3 miles so it's safer than just going all out in the first five minutes because your muscles will be tired after 3 miles so it should let your heart rate get higher without necessarily pushing you to a limit you can't take.
The short answer is, 220 minus age is probably not YOUR max heart rate. Also the whole "fat burning zone" whatever doesn't seem to work for runners. Even fit runners tend to have higher heart rates when running than when doing other sports.0 -
I just tell the HRM that I'm 20, and everything works better.0
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Nothing wrong with this. When I started out running my HR was routinely in the 90% range. This is actually very good for your cardiovascular health. It will come down in time. I'm 40 and a 27-min 5K run now results in my HR being around 145.0
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Don't be worried. The 220-age factor is as accurate as a BMI calculator...
There's a running test you can do too:
Warm up for 5 mins. Sprint as fast as you can around a track or on a treadmill (0 incline) for three minutes. Jog for 2 minutes. Then sprint again as fast as you can for 3 minutes. Your max heart rate will be the peak you reach in your second sprint.0 -
180-190 could likely be a malfunction of the HRM. Polar HRMS will do that if you are wearing exercise clothing (wicking/tech fabric)
that tends to happen if the skin/air is very dry usually wiping down the strap with a anti-static cloth and re wetting the electrodes does the trick,and it affects pretty much any make of hrm strap not just polars0 -
Don't be worried. The 220-age factor is as accurate as a BMI calculator...
There's a running test you can do too:
Warm up for 5 mins. Sprint as fast as you can around a track or on a treadmill (0 incline) for three minutes. Jog for 2 minutes. Then sprint again as fast as you can for 3 minutes. Your max heart rate will be the peak you reach in your second sprint.
I will try this once I finish my C25k plan and run my 5k. Sounds like a good idea though!0
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