Focus on heart beat

Although last week after a delay of one day, my weight had returned to 80kg, the same as the previous week, there was a period of reflection, and noting the takeaway meal the night before my weigh-in and a few other lapses in my diet, this week I decided that exercise was to be my best form of addressing the bulging waistline.

This week I have weighed in at 79kg, which I last weighed in October last year.

Having already in my possession a watch capable of recording heart beats per minute, and the newly acquired knowledge of heart rate target zones, my goal was to be more focused this week and give it a more concentrated effort.

Last Saturday having reached a bpm of 167, which was 3bpm above my recommended heart rate max it was clear as a novice that I was overdoing things and risked causing myself harm.

So now with a better understanding of heart rate zones and the refinement of calculation taking into account my resting heart rate I have started to formulate where I want the training exercises to take me.

Calculating my heart rate workout zone for 60 - 80% workouts

Base figure is 220 - 55 (My age, until May) = 165 =MaxHR

Resting heart rate is Pulse taken 3 consecutive mornings before getting out of bed 50/53/52

Thus given a RHR of (50+53+52)/3 = 52

This was taken direct from the wrist for a full minute.

Now using the formula % (MaxHR - RHR)+RHR= Target Zone bpm

60% * (165-52)+52 = 119.8 bpm

80% * (165-52)+52 = 142.4 bpm

With most advise relating to exercise and heart rate zone training, it is always advisable to check with the GP, if you have any medical conditions. As I am being treated for High Blood Pressure, I have arranged to visit my GP on Monday, to see if there are any limitations in relation to the exercise and heart rate.

Exercise saw me go climbing twice last week, and walking to work on a couple of occasions.

This week I will begin skipping, which will be tailored to the advice from my GP.

Wearing my newly acquired heart monitor "Polar Ft1" I walked our dog " Blue" at the weekend, walking him my bpm rarely got above 110, but when he lunged at a passing cyclist, after order had been restored my bpm had risen to 146.

so you could say while walking him, gives you an "Anaerobic workout as well as an Aerobic" workout.

There is a theory about carrying extra weight helps burn off more calories, through the harder work. One day last week I put 2x 2.5kg in my rucksack to carry to work. 

To replicate a journey I had walked a few days previous, interestingly on reviewing the results, there is only minimal differences, see below;

The most telling figure is 10% more Kcal, but that is also true of the distance, so 5kg of extra weight made minimal difference, but it felt a lot worse carrying it home in the evening.

NEWSFLASH

Today I visited my GP, the good news, medically there is no reason for any restriction on exercise, that is for me to know when I am at my limit, the advice was however different to what I had expected; It was all fine to exercise, but the intake needs to be reigned in, he went through a complex verbal calculation of how I was overweight by 100,000 calories, saying ideally for my height I should look to loose around 2.5 Stone, roughly another 14kg, he rechecked my weight confirming 79 kg but corrected me on my height as being 164cm not 162 as I had thought.

My food intake is in my opinion a healthy balance, except for the festive excess, though I will be more conscious of what I eat, to me the area I need to address is the physical activity.

I will not dismiss the Doctors advice but use it with caution, but by cutting down on the intake a little and taking more targeted exercise, I feel that it will take me to where I want to be.

My target remains the same to go on holiday in April weighing less than 78kg, the only question is now by how much more.

I do feel better for the consultation with my GP, who by the way is a smoker, but he is only giving good advice, as my Mum used to say, "Don't do as I do, do as I tell you" God rest her soul.

Next time I will have worked out a training plan, and share some food for thought.

Many thanks for reading, and remember ALWAYS speak to your GP before increasing exercise significantly, some damage may take a long time to repair.

Finally whatever exercise you take, it must be fun, a little pain is fine, but listen to your body!!!

Our "Blue" having a well earned rest, bless him!!!!