I successfully knocked out another hour on the treadmill. I followed the same plan.
After a short warm-up, 60 seconds of running at 6.0mph. Then walking at 3.0mph for 120 seconds. Halfway through the walking portion I monitored my heart-rate. That routine was repeated 20 times until an hour had passed.
Subjectively, the hour passed much more quickly even though my gut felt like I had too much to eat at lunch. On the "plus" side, all of those minor, stability muscles seemed to be happy and working together without drama.
Objectively, my heart-rate plateaued at 153bpm rather than the 147bpm of the first session.
The lifting sessions are on hold for a week while I sort out the treadmill issues. It was just too much to juggle the lifting sessions every three days and the treadmill sessions every-other-day.
Yay for stability and muscles working as advertised!
ReplyDeleteover 140 is pushing it....
ReplyDeleteI appreciate your concern.
DeleteI am engaging in "informed risk", at least that is how I see it.
There are lots of numbers and "formulas" floating around. One formula is (220bpm - your age) * 0.75
Using that formula, I would be engaging in "optimum, Aerobic activity" while eating a bag of Doritos (116bpm).
One defense of the 140bpm number is that higher speeds result in lower stroke-volume and the heart muscle becomes less efficient. The experts claim you will get faster cardiac gains if you exercise at maximum stroke-volume.
It is a mess out there. Humans vary wildly in ability and weaknesses. Equipment suppliers and exercise gurus fear legal entanglement if they deviate from "what everybody knows".
So while I might be doing stupid stuff, I have a glimmer of the risks I am taking and what conventional wisdom says.
Again, thanks. I appreciate your concern.
I got the results of an echocardiogram earlier this week. I had an aortic valve replaced a bit more than 10 years ago, so daily warfarin (artificial valve) and occasional monitoring and monthly PT-INR blood tests (viscosity) are highly recommended.
ReplyDeleteResults are very encouraging - my heart muscle is strong with little to no evidence of plaque build-up. A minor issue did crop up - the upper ventricle chamber lost some of its pumping contraction due to previous damage to heart before valve replacement. In short - the muscle has become stiffened and less pliable for efficient pumping. I was asked if I experienced any lightheadedness during exertion and was told 'Pace Yourself'.
Hopefully does not sound too confusing. To me it sounds like you are doing it right. If we don't more - we rust.