I do high intensity interval training (HIIT) on an elliptical or bike 3 days per week. I do it solely based on heart rate. My max HR is 165 bpm at age 52. So, what I do, is (after warm up), work like a maniac to achieve 150 bpm, hold it for one minute, and then drop down to 125 bpm. Once recovered, do it again. Do this over 30 minutes (I did not start out this aggressively at first!) As a result my resting heart rate has dropped from 74 to 65, with a huge drop in triglycerides (99 points) which seemed to coincide with this training.
When I first started HIIT, it took me 1 minute 20 seconds to get my heart rate to drop 30 points. Now it takes 38 seconds on the nose. So - supposedly -that means my heart health has improved.
I had dropped from 180 to 157, but once I started HIIT, I was able to get down to 151. And, here I sit.
I usually do 1 hr of freestyle swimming on Monday and THursday. HIIT plus arm work Tuesday, HIIT plus leg work Wednesday, and targeted physical therapy exercises (rotator cuff and hips) on Saturday. Sunday is off.
I plan to start the Couch-to-5K program and start using it in place of (or to supplement) HIIT, now that my hips are stronger. I am hoping that introducing running will get me to my goal.
Sorry for the long response, but I really wasn't able to get below 158 without really adding HIIT and strength work. Swimming is giving me stamina and endurance. I feel so much better! And, I look far more toned even at my stable weight now of 151.
Cheryl
Last edited by delmarva; 11-17-2013 at 03:59 PM.
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