Owen Lowe <[email hidden]> wrote in message news:<[email hidden]>...
Quoted message said:Hi all. This message will be posted to the fitness group(s) as well -
just a heads up in case if you frequent them too. (Wouldn't want you
thinking you experienced a deja vu...)My cardiologist gave me the go ahead to exercise in the 60-85% of my max
heart rate. He also said it wouldn't matter if I went over because the
only thing it would do is cause increased fatigue.Is there any benefit to varying the rate % on different days?
I suggest you and anyone else who is interested in going on a physical
fittness program should spend an hour or so looking at the following
link:
This link addresses how your muscles develop in response to exercise
of various kinds. As long as you bothered to post to a cardiology
group I assume you are interested in the very great heart protective
aspects of exercise. Ie as opposed to being able to lift large
weights or run a fast quarter mile or less. Some people get jollies
from the latter but you get little if any heart health benefits from
them. If I am correct and you are interested in heart health forget
your heart rate during exercise. Instead run or bike or whatever at a
breathing rate called the conversational rate. ie a rate at which you
can carry on a conversation with a person running or biking next to
you. Going faster then this actually inhibits proper muscle
development. Depending on your condition this rate can be very slow.
It may even be a very fast walk at the start. The object is to go far
NOT fast.
Such physical exercise has been shown to come close to heart attack
proofing you. Far, far better then any known diet or drug treatment.
To get this kind of benefit you need to exercise at the conversational
level until you are running probably at least 30 miles a week. If you
are biking you need to figure on about 150 miles a week. While to
many this sounds super human it is not that at all. Any person who is
not more then 40 pounds overweight and who does not have knee or foot
problems that preclude such exercise can get to this distance in a
couple of years. Many, many people will get there a lot faster. At
least this is a fair statement about people under say 65 or 70 years
old. About the only ones who can not get to this distance in two years
are those who have been on statin therapy long enough to kill too many
mitochodria. They progress much, much slower. Many will never be
able to recover adequately to ever reach this level. And those that
do will find it bloody hard work.
Someone who is overweight will lose weight during such a program. All
you have to do is eat only a bit more then you are in the habit of
eating and the weight will come off. Slow at first, and faster as you
build distance. You will start to see significant changes in weight
at about 15 miles a week.
Do not just go out and drive yourself to the max. Get a good book on
distance running and read it. Build distance at a rate of NO MORE
then 10% a week. And less then this over any three month period. You
need to give your bones a chance to develop and they develop slowly.
Much slower then your muscles. Push too hard and you will injure
yourself. Maybe badly.
If you want to get rid of weight fast take a look at Chung's two pound
diet. Do not go on Adkins. Exercise and Adkins are not a good mix.
Ketosis can make a mess of you if you exercise, and that is the state
Adkins puts you in. That is why you are not hungary on Adkins.