Slow Heart Rate question

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2005-05-10 10:58 AM

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Subject: Slow Heart Rate question

I'm 37 yo, 6'1 about 165-170 lbs.  I do not train with a HR monitor, but do check it occasionally out of curiousity.  My resting HR is usually in the high 50's.  When I feel like I am really maxing myself out and extremely fatigued, it goes up to the 150's, maybe the 160's at most.  It recovers to less than 120 in a minute or so.  I had some leg cramps in a Oly distance race a few weeks ago (T2) and thought I might be breaking/bonking--I checked my HR and it was approx 130-140.  My legs loosened up about mile 3 and I cruised in comfortably and quickly. 

It seems that my max HR should be higher  So, my question for all you HR monitor guru's is this:  Am I just a phenomenally conditioned endurance athlete whose HR will not get higher , or am I not pushing myself hard enough on my max effort workouts?  



2005-05-10 12:31 PM
in reply to: #155361

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Subject: RE: Slow Heart Rate question
Running uphill full out will answer your question :-)

2005-05-10 12:59 PM
in reply to: #155361

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Subject: RE: Slow Heart Rate question

Based on your age, your max HR should be 183 using the basic formula (220-age).  You can add 5 to that due to regular training to get 188.  Your aerobic zone would be 70-80% of your max or 132 - 150.

Your experiences seem to reflect the accuracy of that range.  You do well when you're in your aerobic zone and you go above that when you're tiring and maxing out.  Though you do want to stay in your aerobic zone most of the time, on the rare occasions when you're trying to really max out, you probably need to up your effort.

To find your max HR, here's what Runnersworld says to do:  – Run evenly as fast as you can for three minutes (ideally on a treadmill), resting with two or three minutes gentle running, then repeating the fast three minutes. During your second run you should get a higher maximum reading than with any other method – although you or a helper should use a heart rate monitor to take readings throughout the interval, because your pulse may peak before the finish.

Enjoy!



Edited by Whit 2005-05-10 1:06 PM
2005-05-10 2:32 PM
in reply to: #155361

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Subject: RE: Slow Heart Rate question

Whit,

Thanks for the on-line evaluation.  I feel like I owe you something; do you accept pay-pal ?

So, based on what you're saying, my "regular" workout heartrate of 120-140 is right in there and I'm staying nicely in my aerobic zone, but when I want to get anaerobic I need to push just a little harder.  That sounds about right for how I feel.  Thanks again for the thorough reply.

2005-05-10 3:01 PM
in reply to: #155361

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Subject: RE: Slow Heart Rate question
I am a big HRM person and I would suggest that you buy one and try it out! I love mine and don't work out without it.

I, too, have a low resting heart rate (about 45 bpm). I train in zones and know that my aerobic zone (level 3) is 142-162. In this zone, I am getting an awesome workout but it's not so high that I feel fatigued. In addition, I can sustain this for a long period of time. When you become more conditioned, you will find that your heart rate won't be as high even though you are working out with the same intensity. Consequently, your zone move "up" so to speak and you are able to train harder, leading to increased levels of fitness. Does this make sense? Sally Edwards does zone training. I believe her website is www.heartzones.com.
2005-05-10 4:40 PM
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Subject: RE: Slow Heart Rate question
The 220-age max HR formula is just an average. Yours may be higher or lower sometimes by quite a lot. I'm 40 so my formula max is 180, but my run max HR is 193. It's always been high, remember hitting 208 once in my early 20s. Have a 30 year old friend who's max is in the low 180s. Also I read that fitness has no effect on you max HR, it's genetic.

2005-05-10 5:59 PM
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Subject: RE: Slow Heart Rate question
I am almost 45 and my MHR is 194 for running. Biking it does not go beyond 184 despite all I tried. Low pulse is also a good measure of endurnace fitness as that one tends to change as fitness increases. I am now around 48 (have read 46 but also 52 occasionally) and that has come down a lot from the low 60 I used to have.

It seems like you are right on the road to higher fitness, and if you want my two cents, spend those 40 bucks and get a cheap HR monitor. It is certainly you best investment right after your running shoes.
2005-05-10 10:01 PM
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Subject: RE: Slow Heart Rate question
DharmaBum - 2005-05-10 2:40 PM

.... Also I read that fitness has no effect on you max HR, it's genetic.


Does anyone have any references about this? I've wondered about some of my own HR readings that seemed to be off either end of my expected scale. However, one of my uncles was a professional athlete and ranked world class in his prime, so those readings might make more sense.
2005-05-10 10:25 PM
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Subject: RE: Slow Heart Rate question

Micawber - 2005-05-11 11:01 AM
DharmaBum - 2005-05-10 2:40 PM .... Also I read that fitness has no effect on you max HR, it's genetic.
Does anyone have any references about this? I've wondered about some of my own HR readings that seemed to be off either end of my expected scale. However, one of my uncles was a professional athlete and ranked world class in his prime, so those readings might make more sense.

From this book:

http://www.trisports.com/precheartrai.html

Page 9: "It also appears that for the most part, MHR is determined by genetics and age. in addition, it does not vary much. After age 20 or so, MHR in sedentary individuals begins to decrease about one beat per year; but generally speaking, if you train fairly hard, your MHR will stay about the same over the years. It cerainly does not rise or fall with your level of fitness as much as resting and submaximal heart rates do."

I guess it's not "no effect" but little effect, at least according to this book.

2005-05-11 2:40 AM
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Subject: RE: Slow Heart Rate question
Live and die by my HR monitor over the last 8 months. When I am able to convince myself that I'm working hard enough my HR monitor doesn't lie and keeps me honest. Also slows me down on my long runs and rides.

Seriously, HR training will do so much for you if you learn how to use it, learn your RHR, MHR and your training zones. If you don't learn how to use it then it's a cool gizmo to impress your non-running friends.
2005-05-11 6:51 AM
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Subject: RE: Slow Heart Rate question
I seriously recommend doing max HR tests for all three sports instead of using the 220 minus your age. Here's why. I do much of my training with another woman who is my same age, height, weight etc. Her heart rate is always 10 BPM above mine. On our long runs, 9 minute miles with the conversation flowing, she will be at 164, I'm at 154. So HR is very individual. Our resting HRs also differ by about 10 bpm. Also, she has been a fitness instructor for 7 years, I've only been doing this for 1 year, so in theory, her HR should be way lower than mine. This is completely anecdotal but it has convinced me that HR is hereditary.

Also, when I did a max hr test on my bike I absolutely could not get it above 165 but running I can get it to 185. So now when the spinning instructor is telling everyone that their HR should be 175 I know I'm not slacking.


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