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.
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