Maximum Heart Rate.
Thought I would post this independently as a sort of a 'tip of the day'.
The simple formula and one most commonly used is:
220 - your age = MHR
In may case, and since my birthday is only a few weeks away, would be:
220 - 59 = 161
However, the scientific community uses your weight and some other unknowns to get a more accurate MHR. Let's see how close the two are.
Formula: 210 - 1/2 age - (0.11 Xs personal weight + 4) = MHR
Using the same guinea pig again (me)
210 - 29.5 - (0.11 X 249 + 4) = MHR
180.5 - (27.39 + 4) = MHR
180.5 - 31.31 = MHR
149.19 = MHR
161 vs 149.19 may not make a whole lot of difference but could work a lot easier for someone overweight, out of shape, and not use to stressing the heart with vigorous exercise; be it aerobic, strength, or agility.
(my heart monitor doesn't do fractions so I will take the 149 and breath easy!)
Sunday, January 13, 2008
Saturday JAN 12th Cowpens Proving Grounds
Actually it's a Revolutionary Battleground Park but it is a nice semi-level three mile paved loop with little traffic where you can test your limits. I just wanted to do the same training routine in the real world vs the 'lab' on a fixed trainer.
It is a world of difference. trying to balance the ups and downs of the open road with the cadence necessary to maintain the desired training zone.
Half way through the first lap (about 1.5 miles) I began to settle in and my heart did too, at the desired levels and ranges as I progressed through the 40 minute ride. My forty minutes 'expired' about half way around in the third lat so I had a nice half lap (1.5 miles again) to cool down. Like it wasn't cool enough anyway. It was a nice addition.
Sunday is a rest day. Next week, week three begins. Could be interesting.
It is a world of difference. trying to balance the ups and downs of the open road with the cadence necessary to maintain the desired training zone.
Half way through the first lap (about 1.5 miles) I began to settle in and my heart did too, at the desired levels and ranges as I progressed through the 40 minute ride. My forty minutes 'expired' about half way around in the third lat so I had a nice half lap (1.5 miles again) to cool down. Like it wasn't cool enough anyway. It was a nice addition.
Sunday is a rest day. Next week, week three begins. Could be interesting.
Friday JAN 11th routine training
Aerobic: 40 minutes, 5 minute intervals at the following levels and sequence; 1,2,3,1,2,3,2,1.
Agilility workout: Some Old Stuff. Cone Jumps, 3Xs at 15 seconds each. 3Xs 5 square shuffle.
Agilility workout: Some Old Stuff. Cone Jumps, 3Xs at 15 seconds each. 3Xs 5 square shuffle.
Thursday JAN 10th - The Bone Doctor
Dr J. Emory Chapman, Orthopaedic Specialist. What a man!
http://www.orthogastonia.com/index.php?fuseaction=about.chapman
A modest bio I assure you! A leading lecturer throughout the U.S. on orthopaedic procedures and also served as a surgeon in an EVAC unit in Dessert Storm. I won't call him MASH Doctor but I think they changed the name from MASH to EVAC to avoid being associated with the TV show.
Anyway, enough about Dr. Chapman, He can start his own blog! After reviewing my MRI and doing several range of motion test and a gazillion questions, he informed me what I am experiencing is capsular impingement not a severe tear of the supraspinatus muscle/tendon in the rotator cuff.
Arthroscopic surgery is scheduled for Wednesday 01/23/08. Sounds like a simple procedure to me. (compared to having your muscle cut and stapled back to the bone!) We shall see how that goes. Details of Impingement Syndrome in the following link:
http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/320cb98ec05bdb22b9dc76d949bf31c9/area/6
http://www.orthogastonia.com/index.php?fuseaction=about.chapman
A modest bio I assure you! A leading lecturer throughout the U.S. on orthopaedic procedures and also served as a surgeon in an EVAC unit in Dessert Storm. I won't call him MASH Doctor but I think they changed the name from MASH to EVAC to avoid being associated with the TV show.
Anyway, enough about Dr. Chapman, He can start his own blog! After reviewing my MRI and doing several range of motion test and a gazillion questions, he informed me what I am experiencing is capsular impingement not a severe tear of the supraspinatus muscle/tendon in the rotator cuff.
Arthroscopic surgery is scheduled for Wednesday 01/23/08. Sounds like a simple procedure to me. (compared to having your muscle cut and stapled back to the bone!) We shall see how that goes. Details of Impingement Syndrome in the following link:
http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/320cb98ec05bdb22b9dc76d949bf31c9/area/6
Tuesday, January 8, 2008
Wednesday JAN 9, 2008
Another Day of Rest. Tomorrow should be interesting. I go to the bone doctor at 8 AM (who knew they got up so early?) I think I will ride my trainer before the doctors appt just to get some good numbers (BP etc) before going!
Tuesday JAN 8, 2008 Happy Brother Ron!
Aerobics: 30 in bike/trainer ride. The interval training is so obvious...and good.
Agility: 3 Xs 5 square run (shuffle)
3Xs cone hop/jump (ever seen a ummm 250 lb man jump over a six inch high cone? I could feel the earth move.
That's about it I guess. Oh yeah, Happy Birthday Brother Ron. I hear we have an ASU Cheerleader in training. Maybe it is on Matt's blog.
Agility: 3 Xs 5 square run (shuffle)
3Xs cone hop/jump (ever seen a ummm 250 lb man jump over a six inch high cone? I could feel the earth move.
That's about it I guess. Oh yeah, Happy Birthday Brother Ron. I hear we have an ASU Cheerleader in training. Maybe it is on Matt's blog.
Monday, January 7, 2008
Monday 01/07/2008
DAY 9:
Aerobic - 30 mins all three levels again (whew)
Agility - 15 minutes. cone jumping and 3 X square drill.
I think I like the agility better than the strength but then the strength is limited until I see the doctor. Oh yeah, appointment with the orthopaedic this Thursday 0800. More news later.
Maybe I should call these (not so) Healthy Tips!
Question: Should I cut down on meat and eat more fruits and vegetables?
Answer: You must understand logical efficiencies. What does a cow eat? Hay & corn. And these are? That's right, vegetables! So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetables). And pork chop can give you 100% of your RDA of vegetable products.
(again, insert disclaimer here)
Aerobic - 30 mins all three levels again (whew)
Agility - 15 minutes. cone jumping and 3 X square drill.
I think I like the agility better than the strength but then the strength is limited until I see the doctor. Oh yeah, appointment with the orthopaedic this Thursday 0800. More news later.
Maybe I should call these (not so) Healthy Tips!
Question: Should I cut down on meat and eat more fruits and vegetables?
Answer: You must understand logical efficiencies. What does a cow eat? Hay & corn. And these are? That's right, vegetables! So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetables). And pork chop can give you 100% of your RDA of vegetable products.
(again, insert disclaimer here)
Sunday 01/06/2008
DAY 8:
Aerobics - 30 min ride, various times at levels 1 - 3.
Strength - 20 minutes, 7 exercises 2 sets each.
Diet - I still haven't figured this one out. Guess I will just have to start counting calories. Goal was 177 calories.
Anyone ever notice these fitness guru's are never from the South. The have exotic meals of salmon, tofu, whole wheat graham carckers(?). Why can't they just say X amount from each of the basic four groups; cornbread, pintos, fried fish, and banana puddin'. Yes, puddin'!
Aerobics - 30 min ride, various times at levels 1 - 3.
Strength - 20 minutes, 7 exercises 2 sets each.
Diet - I still haven't figured this one out. Guess I will just have to start counting calories. Goal was 177 calories.
Anyone ever notice these fitness guru's are never from the South. The have exotic meals of salmon, tofu, whole wheat graham carckers(?). Why can't they just say X amount from each of the basic four groups; cornbread, pintos, fried fish, and banana puddin'. Yes, puddin'!
Saturday 01/04/2008
I didn't realize the minions wanted something everyday, so here goes.
DAY SEVEN: "By the seventh day, God had finished the work He had been doing; so on the seventh day He rested from all His work." Genesis 2:2
If it's good enough for God, it's good enough for me!
HEALTH TIP of the DAY:
Question: I've heard that cardiovascular exercise can prolong life; is this true?
Answer: Your heart is only good for so many beats and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving faster. Want to live longer? Take a nap!
(if I had a disclaimer, I would post it here)
DAY SEVEN: "By the seventh day, God had finished the work He had been doing; so on the seventh day He rested from all His work." Genesis 2:2
If it's good enough for God, it's good enough for me!
HEALTH TIP of the DAY:
Question: I've heard that cardiovascular exercise can prolong life; is this true?
Answer: Your heart is only good for so many beats and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving faster. Want to live longer? Take a nap!
(if I had a disclaimer, I would post it here)
Tuesday, January 1, 2008
Happy New Year and the Return!
Happy New Year everybody! I know my thousands of fans will be glad to know I HAVE RETURNED!!!
I felt due to recent developments, I owed it to myself to get this thing cranking again.
Reasons the blog stalled: The Aug 11th crash definitely slowed me down but I never gave up riding. More demands at work and the days growing shorter really hampers your opportunities to ride. SO I did what most of us would do. I bought a couple of books on cycling. First was the paperback Lance Armstrong Performance Program by Lance Armstrong and Chris Carmichael, Armstrongs trainer and coach that led him to the Tour de France wins. Then the Carmichael book, 5 Essentials for a Winning Life. (a much more practical book for beginners. The shoulder continues to nag me but nothing unbearable. Then in December I decided I needed as annual physical and would 'mention' the lack of improvement in my shoulder. The physical went well with positive marks in all categories. The doctor was not too happy that I had let the shoulder linger so long. She ordered an xray which revealed some issues so she followed it with an MRI. The MRI revealed a torn supraspinatus. We are now waiting for an appointment with the orthopaedic specialist. We will be sure to update his opinions and findings here.
Here is a link to their brochure about shoulders: http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/ef7807ad8abd60a7696635a4a15194ca/area/6
Reasons to Continue Blog: One, the shoulder situation. After reading the brochure, I am not so sure the injury was a result of the accident or a trigger that amplified it.
Two: I have decided to follow the training routine as outlined in the 5 Essentials book. The blog will keep me honest and faithful to the program and accountable by posting the results here.
I have no intentions of major competition but why not let the best train you? I can work through this program and then step up to the principles outlined in the Performance Program. It can only make me better.
In order to facilitate these routines, I purchased a Cycleops trainer to work thru the winter cold and dark days. Hopefully by late March I will be a finely tuned cycling machine!
I have already completed the first two days of the training, (really three as the third day is a rest day - I had no problem handling that one!) Now I need to reign my diet. This is all laid out as well but who can resist all the holiday food, right?
That will be my focus over the next five days. We'll see what happens...
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