heart zones and what does "can you speak comfortably" mean?

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froeschli
froeschli Posts: 1,293 Member
edited December 2024 in Fitness and Exercise
so i just borrowed 'be a better runner' and it introduces the concept of heart zone training. the idea behind is having a quantifiable means of measuring and comparing effort during exercise and cross training (sounds like a great system huh?) it bases these zones on the heart rate at the 'threshold' - the point during exercise at which you cannot 'talk comfortably' anymore. (anaerobic threshold)

i tried the test to figure out my threshold, and, apart from just not being used to talking when i walk or run, i find it hard to draw the line between 'comfortable' and not. i can chatter along or even sing at 140 bpm. at 150 i can do a sentence at a time. past that it's pretty much just a word her or there.
but i've been running at an average of 165 bpm for an hour almost every other day. and if i understand what i am reading correctly, i shouldn't be able to do that... or at least i am not supposed to...
now i am aware my allergies are messing with my breathing, but it's hard to tell how much. i guess i will repeat the test a few times and see what the overall result will be...

anyways, i'm confused. obviously :tongue:

do any of you use heart zones based on that system, and/or have input?

Replies

  • s1lence
    s1lence Posts: 493
    I've not done running, but I can say that the way it sounds your 'talk comfortably' zone should be in the 140-145 range. It's when you have to stop in mid sentence to catch your breath that it becomes not comfortable to talk. But that's just my opinion on it. I suppose that your heart rate levels would also have to do with your age and weight. Someone that is younger can maintain a higher heart rate then someone that's older when doing exercise. I hope you get more peoples opinions. Good luck finding answers.
  • spdoman7
    spdoman7 Posts: 121 Member
    I always use a generic number for my anaerobic threshold...85-88% of my maximum HR. Generally use 180 - (your age) plus 20 (or 25) to get close to your theoretical threshold number.

    If you are out of shape or new to rumming, you will most likely shoot right up to that number.

    Why do you want to train at that rate? Long and slow teaches your body to burn fat.
  • froeschli
    froeschli Posts: 1,293 Member
    So far, except for timing my walk/run intervals, I didn't approach running with a plan. So i just pushed as hard as possible to see how far I could take it. Now that i can run an hour straight, I am trying to learn more about what I am or should be doing. Hence looking a better ways to train and track progress.
    I honestly find it painful (mentally) to trudge along at slow speed, but as I am getting to understand what it does for the overall progress, I am working it into my plans.

    Thanks for the replies btw :)
  • spdoman7
    spdoman7 Posts: 121 Member
    If you have a bike available, try biking...much easier on your joints and easier to control your heart rate to get into the zone you are looking to train at
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