This post continues on from yesterday, and from the day before yesterday.
HEART RANGE:
I asked the physical therapist how to think about youngest's heartbeat on the elliptical. (This was when I was still a bit scared for her and getting used to things.)
This is what PT said - the formula to calculate heartbeat range in cardio exercise is 220 - age x range. A good workout range is 80%. A light workout range is 70%.
This is how I applied that information:
220 – age x .70 = moderate exercise heart range
220 – age x .80 = really working heart range
These are the calculations for everyone at my house:
Youngest
220 – 14 x .70 = 144
220 – 14 x .80 = 165
Middle
220 – 18 x .70 = 141
220 – 18 x .80 = 162
Husband and Vickie
220 – 51 x .70 = 118
220 – 51 x .80 = 135
So, from day one, youngest put on her chest strap and was not concerned about the intensity and incline of the elliptical from an ego or an anxiety point of view. She used the intensity and the incline as tools to get her heart rate in the working range and keep it there. She works out with her heart rate in the high 150's/low 160's. This is how she now thinks. It is automatic to her already.
My heart rate is in the 115 range during my 5 minutes on the elliptical this week. That is with no resistance and no incline. Looking forward to building up my time so I can get on and watch something (TV). Makes a huge difference in the time for me.
PS -
My husband got on with the newspaper the first few times and I said -
if you are just getting on to pass the time, that is your business. But if you are getting on to work you have to remember heart range. A waitress or a nurse is on her feet for much of the day but is not getting exercise. She is simply putting wear and tear on her body.
I was also very concerned about his positioning/risk of injury craning his neck down trying to read. I do not like the idea of people looking down. There are times in yoga when we do look down and times when we look up or back or to the side. But each direction is careful positioning based on the move. Most of the time in exercise, we look level/straight ahead to keep the rest of our body in line. Many times our eyes must follow a body part to keep the body safe as we move (like gently looking over our shoulder in a twist type move).
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9 comments:
Reading while working out: the neck worry is shared by me. That is why I switched to TV during the workout. the screen is positioned at a height that keeps my head up, as though I were walking outside, enjoying what is in front of me and not down on the sidewalk.
I don't think I could read while doing cardio either. I do like to bike while watching tv but I'm not totally paying attention to the tv either.
When I was running with my daughter, I had a tendency to have my head down while running up hills or when I was picking up the pace (looking at my feet). I noticed I would do this also when riding bike going up a hill) She would get on me about that saying 'head up!!' because that is the time the body needs all oxygen it can get, and having neck down makes it harder to breath and take in oxygen.
wrighting down the formula for accurate heart rate..good to double check once in a while to make sure I'm getting most out of my cardio!
I agree with you about the head position. At my gym the treadmills have TV screens, but you have to look down, which just feels unnatural to me. At this stage I rather avoid the cardio machines at gym and concentrate on getting my exercise in water. I'm also going to start doing some modified Pilates exercises at home to help strengthen my core so that I can walk more easily and then I'll walk outside.
I know that doing the Pilates on my own is not ideal, as it helps to have someone there to correct any incorrect positioning, but until I can be on my knees there is no point in joining a class. I'll keep it really simple at home. Of course, the pool work is also helping with my core strength.
ask the instructor how much time is actually spent on knees in pilates class. You are right to consider this, because some instructor do a lot of knee work. But NOT ALL. And there are variations. Ask.
The concept of TV's on the instrument panel on an exercise equipment is, in my opinion, pure marketing with no consideration for the person. The fact that holders are there for kindles is the same marketing ploy. And if one is moving a fast enough pace to elevate heart rate, they should not able to read words (in my opinion).
When a chiropractor showed me the position my head should be in at rest I almost keeled. Totally unnatural to me. I spent most of my work life - and a good deal of time now with my head dangling forward. Not good.
I don't read while doing the elliptical. I slack if I do. I do not watch TV for the same reason. It is on, but muted with the caption on. I need music so I can get into the zone.
I have a watch that beeps with the correct heart rate. It is not perfect. I mostly use the breath test. If I can carry on a convo I am not working hard enough. If I cannot get a breath or a word out, I slow it down. A reasonable excuse for my constant desire to talk to myself.
your comment made me remember a blogger talking about taking a yoga class in a room with mirrors (at a gym, yoga studios normally have NO mirrors).
She said it wasn't until that class she realized she leaned forward all the time. She is a huncher.
When she looked in the mirror and corrected herself so she was standing straight with shoulders back and down, she felt like she was leaning over backwards.
At the lumber yard ordering the box to put under the TV to raise it to eye level, the youngest was with me. On the way back to the car she asked what people in big cities do without Amish. Our Amish are our go to people for so many things. They built most of our house in fact.
and our wooden box raises TV to eye level for the youngest who is 5' even. the box is 15" tall as that is what she needed. without the box, the TV sitting on the counter, she can't actually see any of the screen (elliptical panel in the way). the counter in the studio is kitchen counter high.
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