High resting HR.

[xray328]

Hi guys, noob here. I'm a 30 y/o guy and my resting HR is between 102-108. It doesn't take much to get me in the 120 range, (as in anything more than sitting on the couch.) I've had a total cardiac workup since my father died of a heart attack at 38 (17 years ago) which was totally normal. I'm 5'8" and hovering around 200 lbs for a BMI of 30 (ouch). Body fat is 33%.

So...I decided to get my fat rear end off the couch and to the Y for some running on the old treadmill.

With a resting HR that high, what is my target HR zone?

I was running tonight and I used the treadmills own HR monitor (the one where you grab the bars) and it showed 178, which I know is too high since my max HR is 190. Do I still follow the 80% max rule given the high resting HR?
My goal is to lower my resting HR into the 70's and get my HDL into (at least) the mid 40's since it was 34 on my last checkup. I'm hoping that the weight will follow.

Ideally, I'd like to run a 2K this spring with my 8y/o. I know 2K isn't much, but I guess it's a start.

Thanks in advance!

[Cynic]

I don't think your RHR affects your MHR or even your 80% area.

I recommend you get on a good diet and start shedding all the fat that is causing your body to work so hard to support your life. The TNT is highly regarded.

Do you also suffer from high blood pressure?

For now, losing the fat should be priority one, over and above running any type of race. A good exercise program that incorporates resistance and cardio would be ideal, I think. You might want to look at Turbulence Training or "New Rules of Lifting."

On top of getting you HDL up, what is the current state of your LDL?

[xray328]

Not sure on the LDL, although, it was "ok" according to my doc. Of course that's with BP and Cholesterol medication. Although both are higher than they should be (140/90 and cholesterol at 225) the biggest reason I'm on them is because my father died so young . Those numbers aren't great, but not way out of control either. Most of the time the doctors wouldn't put someone on medications at these levels if not for the family history.

My plan was to start running and I'm trying the 100 push ups for breakfast training program.

Is 80% of max HR correct for my goals?

Thanks again!

[Cynic]

Well, here is the thing...

With simple cardio, you're burning fat for the session and for the few minutes of EPOC (Excess Post-exercise Oxygen Consumption) afterwards. The metabolism is in the same condition.

Resistance training will raise the metabolism for up to 48 hours afterwards. Even HIIT's EPOC lasts for two hours after exercise (number taken from document).

Where do you think the best return for your efforts is going to occur?

However, at present, I wouldn't recommend HIIT, but resistance and some cardio to start getting you conditioned would do you wonders.

Also, FIRST THING: check your diet. That should be that first thing you change. Changing that will have a major impact on all that follows.

I'm not trying to steer you away from a race, but your first priority should be getting your self healthy enough to get your RHR down to a proper level and getting off the meds.

[xray328]

Would getting up to 100 push ups immediately following the run count as resistance training? Or does it have to be immediately after?

Whats RHR stand for?

BTW, I wasn't running a race to "race", I just wanted to finish a 2K to show my kid (and myself) that I can do it.

In regards to my diet, soda is my biggest vice.

I'm having a blended mixture for breakfast:

6oz orange/pineapple/mango juice
1 banana
6 strawberries
1 handful blueberries
1 tablespoon fiber powder
2 tablespoons flaxseed oil
1 tablespoon protein powder
1 squirt of honey

Too much sugar?


Thanks again!

[AFI82]

RHR is Resting Heart Rate. I think you called it HR in your first post. Same thing.

Push-ups are a good resistance exercise to start with. But don't limit yourself to just that. Find some other BW (bodyweight) exercises that you can do in addition to the push-ups. Squats, lunges, some form of pullup, climbing stairs.

[Cynic]

Originally Posted by xray328

Would getting up to 100 push ups immediately following the run count as resistance training? Or does it have to be immediately after?

Whats RHR stand for?

BTW, I wasn't running a race to "race", I just wanted to finish a 2K to show my kid (and myself) that I can do it.

Sorry about the acronyms:

RHR = Resting Heart Rate
MHR = Maximum Heart Rate

I won't go into the idea of the "fat burning zone."

As I'm not the competitive sort, I consider getting healthy and living a long time would be much more beneficial to the child.

As AFI said, push-ups are good. You'll need more in there though. He said some other lower-body and upper-body moves.

Here's some BW routines:

Your Body is a Barbell
http://www.t-nation.com/portal_inclu...237death2.html

Leave "Death by Bodyweight" until later. It's actually intended for conditioned people who can't get to a gym.

And a book by Ross Enamait

Never Gymless

This will suffice until you're conditioned for external loading.

In regards to my diet, soda is my biggest vice.

Yeah, that's something that has to stop. Switch to diet sodas. Those sweetened with splenda tend to taste virtually identical to the regular.

I'm having a blended mixture for breakfast:

6oz orange/pineapple/mango juice
1 banana
6 strawberries
1 handful blueberries
1 tablespoon fiber powder
2 tablespoons flaxseed oil
1 tablespoon protein powder
1 squirt of honey

One tbsp of protein powder? That's not really enough.

I think your breakfast, for your goal, should be less liquid, more solid. Eggs, ham, cheese, oatmeal, etc. The blended fruit drink can stay, but it would be your "OJ." And don't remove the pulp. You want the fiber.

[AnnetteW]

I absolutely LOVE my heart rate monitor (I have a polar f11) and you might consider investing in one. At the same time, you don't need to worry too much about your HR when you are just exercising for fitness.

I use my HRM because it pushes me to work harder. If I don't have it on, I slack, that's all there is too it, but with it on, I work hard to get my HR to a certain percentage, then keep it there, then I go up and down, varying the range during my workout.

Just because a machine said you were working at 178 doesn't mean that is too high or too low for you. Numbers are numbers and there are a lot of variations. How did you feel working at that rate? Read up on intensity levels and zones and all that stuff, track how you feel as you workout.

I started doing cardio intensely about a year ago, to work on my endurance. I found a machine I was very comfortable on (the ArcTrainer in my case, similar to an elliptical.) I purchased all the cardiocoach mp3s (Cardio Power Fitness Music | Download Workout | Cardio Music Workouts | Cardio MP3 Downloads for iPods) and wore my heart rate monitor. And I worked out hard. Today I can fly on that machine, and continue to do so, my endurance is wonderful on it. Now I've been adding in new machines and am going to start running on the treadmill, and I'm using the bike to get my knees reading for outdoor cycling in the Spring.

You don't have to be perfect when you start, just start working towards it, and after a few months, you'll have some good numbers to keep working towards. But when you first start out, using how you feel, rather than the numbers, is very important I believe.