30 Min. Spin Bike

30 Min. -- Heart rate about 110 most of the time, up to 120 and 124 for a time. Weather sux and we're all getting very annoyed by it.

Heart Rate Training Zones

Heart Rate Training Zones

http://www.brianmac.co.uk/hrm1.htm

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Heart rate variations for a given intensity

A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

* Dehydration can increase the heart rate by up to 7.5%
* Heat and humidity can increase the heart rate by 10 beats/minute
* Altitude can increase the heart rate by 10 to 20%, even when acclimatised
* Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.

The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

* Subtract your RHR from your MHR giving us your working heart rate (WHR)
* Calculate the required X% on the WHR giving us "Z"
* Add "Z" and your RHR together to give us the final value

Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

* MHR - RHR = 180 - 60 = 120
* 70% of 120 = 84
* 84 + RHR = 84 + 60 = 144 bpm

Training Zone Heart Rate Calculator

Please remember that any equation used to determine your maximum heart rate (MHR) is only a best guess and not a guarantee of your true MHR value. The use of an equation implies that everyone of the same age has the same MHR! To determine your true MHR you should consider conducting a Stress Test.

The calculator determines your maximum heart rate (MHR) based on the equation: 217 - ( age × 0.85 ) [Miller et al (1993)].

If you know your true MHR then adjust your "Age" so that the correct value appears in the "Max Heart Rate" window.

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Spin bike -- 30 min. We got up to 124 bpm, but mostly between 110 and 120 bpm.

This calculation (above) seems very high for 70% rates -- 142 bpm.

Faster, seemingly more useful/accurate calc. would be MHR = 220 - age = 157

157 MHR X .70 = 110 more or less (109.9)

Wet, cold weather is making motivation difficult. We're just not in the mood to get out in the continual rain and make an effort. In other news, I can see my belt buckle these days.

Mixed --

Did a short 20 min. walk around the marina / boat landing in Warrenton. 30 min. on the spin bike: 120 / 130 / 140 bpm on this, and then recovery back to about 119 bpm.

120 = 75%
130 = 81%
140 = 87%

We're becoming aware that walking is fitness specific, and that other exercise uses other, less fit muscle groups.

Long Route

Astoria-Megler Bridge to Astoria Column, Smith Point, return. 6.75 mi. 2 hrs. We're working on losing about 2.5 lbs. 222.5 more or less.

Long Route

3 Cups to Ast. Column, Smith Pt. Alameda back to start. 7.7 miles. We're speculating that every other day provides nice recovery, and affords a longer walk. We did about 24 miles this week!

221.8 lbs this morning, 38%

We're thinking about Seaside to Ecola and return on Monday -- the promised "long walk" that I proposed back on Jan. 24:

http://allisonwunderlandblog.blogspot.com/2011/01/objective-march-21-2011spring-hike.html

We're checking Google Earth and the Garmin. According to Google Earth, it's about 5.5 mile one-way. That seems about right. We have the option to turn back at any time along the trail.

Weather is improving! Monday could be a good day for this.

6.75 Mi.

Walking, 3 Cups to the Column, to Smith Pt. -- 6.75 mi. We were 221.6 lbs this morning 39%. I'm thinking get the non-fat milk from CostCo for the smoothies. Seems like a good mix w/ the whey protein, yogurt, fruit. It'd be nice to get under 220 lbs.

Up The Hill -- Day 3

We felt good once we got underway. I'm finding the Nordic poles seem to tone up the abdominals. We purchased some whey protein from CostCo. It's the by-product of cheese production, and studies suggest is useful in muscle development, repair and prevention of cardio issues.

http://en.wikipedia.org/wiki/Whey_protein

Up The Hill

More or less up the hill. About an hour, and went to US Bank, ATM then up 8th, to Franklin, up to Irving and the "regular route." We need to sustain this routine.

Back At It

Two week "derailment" -- Up The Hill, about an hour. It felt good to get back on track. 222.2 lbs. Somehow I feel the numbers are auspicious.

It's interesting how the yard work affects muscles differently than walking. I need to get a more varied routine. But for now I just need to focus on a regular routine. "Up The Hill" is the right distance, intensity, four or five times a week.

Bamboo Planting

Bamboo planting. The ground was easy to dig, but it still has me stiff and feeling like I got "worked out" . . . Maybe an hour, more or less.

I need to get back on a regular routine. Ohhh, yeah . . . and lunch at Fultano's yesterday. I think maybe I put on 3 lbs.

Bicycle -- In A Storm

Maybe 30 min. on the cruiser, from the house to Clatsop Power Equip. to pick up the tractor.

Don't Get Derailed

We got up to frost, and planned to do some bamboo planting. The tractor needs a recharge on the battery. Won't start reliably. And so, drove it into the shop, and thought about walking . . . thought about walking. It's cold out, and I'm feeling marginal. Exercise would probably help.

And Then There's Yard Work

We don't know how long we spent. We just know we're tired and got worked out.

Back about 2005 we planted some bamboo in the corner of the retaining wall, next to the yard light and the electric meter. Even though it's a "clumper" (Bamboo is either a clumper or a runner.) it was beginning to clump around the light post, choke out the access to the water shut-off for the barn, and generally take over the corner.

An assessment of the planting suggested that the retaining wall needs to be removed, and the bamboo pulled out with the John Deere. The blocks in the wall are 25 lbs. each. I moved about 16 of them.

Wrapping the chain around the bamboo is hard work. It requires pulling it tight so that the chain won't slip when put under tension. Then there's picking up the pulled clumps and stacking them against the fence for transplant. We're moving them down along the lower driveway. There's a good spot for them along the fence. I may move a couple clumps into the existing flower beds. We'll see.

Replace the blocks in the retaining wall . . . That's "applied weight work."

The John Deere is acting up. Battery issues. It starts, dies, won't start. I used the truck for most of the pulling. Then managed to get the tractor back in the barn.

This morning I worked on the tractor, got it running more or less. The battery needs a long run to get it charged up. We changed the oil. I need to get at the fuel filter.

"Don't Fall Off The Wagon!"

Friday, and I've not walked since Saturday. Last week's miles were maybe excessive. I'm feeling over-worked, over-whelmed. It's like I've been manic w/ gains and now the chickens have come home to roost. Energy reserves are finite, and I've tapped them well and deep.

Diet is still on track. Weight is down. There was a day in there where I was logging 221.x --

We're not feeling too guilty. I'm feeling a head of steam building too. When I get motivated to walk, I'll get back at it. Recovery is constructive, healthful, positive -- necessary.