[OptimistK]

Does this mean I'm getting healthier? I notice I don't feel as tired anymore nor am I huffing and puffing with my mouth open. My mouth stays closed and I just keep going while staring off into space.

I used to be able to easily get my heart rate into the 170s, even 180s, while working out. Now I'm noticing when I do the same intensity and speeds for my interval training on the elliptical, I can barely get my heart rate into the 160s. I try to change my intensities/speeds for interval training every six weeks so I won't hit a plateau, but it isn't time to change yet. Whatever shall I do?

[Meg]

Yay! Time to celebrate! It most definitely means your heart is becoming more conditioned and fit. Your heart rate is lower because your heart doesn't have to work so hard to get oxygen to all your tissues -- and that's a very good thing.

But you're right that your body isn't working as hard as it had been as a result of your heart becoming more efficient and strong. If you want to keep your heart rate as high as it used to be, you're going to have to work harder. Meaning more resistance or faster speed on the elliptical.

Rather than changing speed and resistance at six week intervals, why not just aim for a certain HR (like on your peak intervals) and set the machine on whatever it takes to get you there? That's what I do and yep, I have to keep pushing the resistance up, up, up. But I'm OK with it because a cardiologist told me last year that my heart is in better shape than 99% of people my age.

You're doing great, Kim!!

[OptimistK]

Thank you so much Meg! Yipppeeeee!!! That makes me feel awesome!

I didn' think about using a certain heart rate as a marker for changing my routine. Thank God for Meg! Hehe.

I played around with increasing the resistance from 5 to 6 yesterday and my legs hurt sooooo badly. I know, i know I'm supposed to be challenging myself, but it was so hard. Oh well, I guess I should just get over it!

I also thought about increasing the length of my intervals. I warm up for 5 minutes around 48-50 RPM, then I increase my speed to at least 70 RPM for 5 minutes, recover for 2 minutes around 48-50 RPM, repeat up interval, recover for 3 minutes, and I repeat this up to 55 minutes (cooldown for 5 mins.). Maybe I could increase the length of my up portions to 7 mins. I could increase the speed as well or maybe a combination of both.

Wow, I can't believe my heart is getting healthier. The NSVs are the best. I look forward to being able to run 60 mins. straight. Wooohooo!!!

[baffled111]

Hey Kim, congrats on your improved fitness! This is one of the things I love about my HRM-- it gives you an objective way of measuring improvements in fitness.

Like Meg, I set myself a HR goal for my treadmill runs and I do what it takes to stay at that goal. I usually find that I have to run quite quickly for the first few minutes to get my HR up, and then the longer I run, the more I can decrease the speeds to stay in my target range. This method is quite handy for HR oriented workouts. I will say, however, that I think my approach has compromised my ability to make speed/distance improvements. Inevitably, I start my 30 mins at 7.5 or 8 mph, but by the end of my run, I can be trotting along at 6.1 with my HR still in my goal range. I'm starting to think about switching my emphasis to speed/distance rather than HR, but I'm ambivalent because I want my primary exercise focus at the moment to be weight training rather than running. My point is that since you want to be running in races and the like, setting HR goals might not be the best way to improve for actual running goals. But others may have more knowledgeable thoughts on this subject.

[OptimistK]

UPDATE: I upped my speed to around 77-78 RPM on the up portion of my intervals and I went at this speed for 7 minutes straight, 3 minute recovery periods. I was able to get my heart rate in the 170's twice. Other times, the highest it would go was 166.

[Meg]

Kim, that's fantastic! You're doing so well and I bet you must feel like a million dollars.

[OptimistK]

Meg you're right about that!!! I sleep so well. I don't sweat anymore from just making the 2-3 block trips to and from classes. I can't stop looking in the mirror noticing changes. Best of all, I feel healthy. It's awesome!!!

Thank you so much for all of your kind words, tips and just your presence here at 3fc. We're all lucky to have you here. You are such an inspiration AND wonderful teacher for me and numerous others. I could only aspire to be as awesome as you are. Thank you sooooo much!

Ok, the end of my random out pour!