Target heart rate - I need advice

jessrainsb
jessrainsb Posts: 38 Member
edited November 29 in Fitness and Exercise
I'm a 30 yr old female. 5'10" 190 lbs. I just start the couch to 5k program about a week ago. According to the American heart assoc. I should be working out at 60-80% target heart rate. So I checked, during the run intervals I'm at 90-100% or about 180-185 Bpm. During the walk intervals I'm around 160 bpm.

I don't know much about fitness or if this is ok? I figured since I'm not trained my HR will be higher until my body gets used to running. Anyone know? Should I be slowing down or am I ok training at this level?


Replies

  • 20yearsyounger
    20yearsyounger Posts: 1,630 Member
    jessrainsb wrote: »
    I'm a 30 yr old female. 5'10" 190 lbs. I just start the couch to 5k program about a week ago. According to the American heart assoc. I should be working out at 60-80% target heart rate. So I checked, during the run intervals I'm at 90-100% or about 180-185 Bpm. During the walk intervals I'm around 160 bpm.

    I don't know much about fitness or if this is ok? I figured since I'm not trained my HR will be higher until my body gets used to running. Anyone know? Should I be slowing down or am I ok training at this level?


    you cant be too sure that you are hitting 100%. When I first started, my HR shot straight to 184. Now it takes a lot to get it that high. It should go down in time but pay attention to other factors that might suggest that it is too much of a strain for you.
  • Fernandomike
    Fernandomike Posts: 95 Member
    I am by no means an expert, but that seems really high. I believe your calculation should be 220 minus your age multiplied by .85 to get the high end of your target zone. In your case, that's about 161. I'd be careful if you are in the pushing 180 this early in the process. Keep on trying, but maybe at a slower pace?
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    jessrainsb wrote: »
    Should I be slowing down or am I ok training at this level?

    If you feel fine and you don't have a pre-existing heart problem, or a doctor told you to limit your HR, you should be fine. Like the AHA says, target HRs are just approximations. They don't apply to everyone.
  • rileysowner
    rileysowner Posts: 8,336 Member
    Calculation of max HR based on 220-age is pretty much useless in most cases. If you were at or near your max HR you would be completely gassed, gasping for air. Unless you are feeling that way, or have a pre-existing heart condition/doctor's warning about high HR, I wouldn't worry that much. If you are feeling really pushed by this, I would say slow things down a bit, you cardiovascular fitness will improve in time as will your efficiency at running, both of which will reduce how high your HR goes.
  • dewd2
    dewd2 Posts: 2,445 Member
    First I have to ask how are you checking your HR? Don't rely on trackers like fitbit. Either manually counting or a heart rate strap will give you the most accurate results.

    How do you feel during the runs? Are breathing heavily? You should be able to sing the entire time you are running. If you cannot sing (even badly B) ), slow down.
  • jessrainsb
    jessrainsb Posts: 38 Member
    dewd2 wrote: »
    First I have to ask how are you checking your HR? Don't rely on trackers like fitbit. Either manually counting or a heart rate strap will give you the most accurate results.

    How do you feel during the runs? Are breathing heavily? You should be able to sing the entire time you are running. If you cannot sing (even badly B) ), slow down.


    I'm checking by counting my pulse manually. I felt ok today. Breathing heavy but not struggling for air. Haven't tried singing ;-). I'll pay more attention to my breathing next run and see how it goes.

    I'm not really sure how much more I could slow down. It felt pretty slow as it was. I was kind of hoping it would just get better as I got better at running.
  • dewd2
    dewd2 Posts: 2,445 Member
    It is possible you are not ready for the running part yet. Maybe a couple weeks of walking would get you going in the right direction. Having said that I will admit that when I started running again last year I just 'went for it'. I'm sure my HR was through the roof. As long as you are healthy it won't hurt you. Just pay attention to aches and pains and stop so you don't injure yourself.

    Good luck and don't be discouraged.
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