Bit of help part 2

[kelvedon wonder]

OK, been following all the recommendations, downloaded shedloads of spinning music and am doing lots of interval stuff with resistance, spinning and sprints. I am now about 7lbs lighter, and 2 inches has vanished from my waist to reappear on my previously puny thighs. So quite chuffed (although I'm still the wrong shape for a cycling jersey just yet).

One thing I was wondering about though - I have vague memories from somewhere in the last century of being given some numbers around heart rate, to get me to a level where I'm using calories nicely without actually dropping dead. Does anyone have any sort of equation for working that one out? Should I be aiming to double my resting heart rate, for example?

 

[DirtyWorks]

If the emphasis is burning calories, then there are competing concepts. My concept is, more intensity burns more calories. But, you need to use some restraint to keep your enthusiasm up.

The other thing to watch is calories consumed. Start with just keeping a log of what you are eating. With a couple weeks of data you can find the food that contributes many calories that you are willing to restrict without feeling like you are missing it. My example, I like ice cream. I eat some. But I'm careful not to eat too little to avoid the sense of 'dieting' or too much.

As your appetite increases, replace carbs with fruits and veggies. This worked well for me.

 

[kelvedon wonder]

Thanks but I have the weight loss side of things sorted. I just remember being told something at a gym before about an optimum heart rate aim for that involved your resting heart rate and age, I think. I want to make sure that I'm not overdoing it - I'm getting on a bit.

 

[krebs303]

This should help Training With 5 Exercise Heart Rate Training Zones

 

[rickshaw]

"The Heart Rate Monitor Book for Cyclists" S. Sdwards and S Reed (2 Sallys)

good info about heart rate in general. Under $20 US. HR does change over time with age, exercise, diet, "life".

 

[kelvedon wonder]

Excellent! Thanks for that. At least I now know that hitting 160+ is unlikely to kill me, even if it feels like it will.

 

[DirtyWorks]

I just remember being told something at a gym before about an optimum heart rate aim for that involved your resting heart rate and age, I think. I want to make sure that I'm not overdoing it - I'm getting on a bit.

Yeah, that formula is junk. To figure out various metrics for yourself, you use a heart rate monitor and variously torture yourself to find max heart rate and lactate threshold. While I acknowledge the science behind the heart rate zones, I have never been helped by the information. High intensity always helps.

I don't think the pulse checkers on various exercise equipment where you grab something works because the numbers are generally wrong compared to where I know my heart rate is.