We are both going to live to be 120, Rif - you're just around the halfway point. (If memory serves, I'm about 2 years older than you. I'm 61, 62 in the Spring.)
From your mouth to G-d's ears
We are both going to live to be 120, Rif - you're just around the halfway point. (If memory serves, I'm about 2 years older than you. I'm 61, 62 in the Spring.)
@mprevost, with this model, what is considered max hr? Is there an accepted formula to derive the percentages from?
And that's the rub... and why there isn't a good formula. Even today using 220 my max should be 160. I can exceed that by a good bit, although I never train at that level.I did a very informal test when I was 45 years old - wore a HRM, went for a few mile run and gradually sped up as I approached the end so that I was running all-out for the last part, IOW, I tried to do what I thought was the proper protocol. 220-age for me would have predicted 175 but I hit 184.
-S-
I have read some things that suggest our max HR will increase with training. Also that we each have an actual maximum that, after some amount of training, will be reached and then won't change further.And that's the rub... and why there isn't a good formula. Even today using 220 my max should be 160. I can exceed that by a good bit, although I never train at that level.
what are the measurable and comparable markers making this conclusion?45 minutes in zone 1 would be about the same as doing 5 minutes on zone 5 in terms of health outcomes.
I have a hard time with that.Pick one of the zones below (or mix and match) and perform the workout 3-5 times per week (5 times is better). I would consider each to be approximately equivalent in terms of reducing risk of mortality and improving health.
what are the measurable and comparable markers making this conclusion?
I have a hard time with that.
My max hr this summer at the end of a 10min running test was 185bpm
Zone 1 @ 70% would be 129,5bpm
Zone 5 @ 95% would be 175,6 bpm
These are the mere numbers.
What goes on in Zone 1, subjectively: easy nose breathing. breathing in with 4 steps, breathing out with up to 6 steps. almost silent steps. My mind can wander a bit, totally enjoying the synchronisation of breathing, the steps, swinging of the arms, sometimes with an inner smile or being just neutral. Relaxation.
What goes on in Zone 2, subjectively: breathing through the nose is really hard. The more I need to suck air through my nose, the narrower my nostrils get, so I have sometimes to use my mouth. feet pounding hard into the ground. No feeling of any harmony. My mind is obsessive, all kind of mostly negative emotions may occur. Must fight through it. I want to let go. On a better day I am maybe superheroe, because no one trains as hard as me... Tunnel view.
My uneducated gut tells me, that on a cellular/biochemical level there are kind of similar scenarios like my subjective description not to mention the ratio of gas exchange.
What goes on in Zone 1, subjectively: easy nose breathing. breathing in with 4 steps, breathing out with up to 6 steps. almost silent steps. My mind can wander a bit, totally enjoying the synchronisation of breathing, the steps, swinging of the arms, sometimes with an inner smile or being just neutral. Relaxation.