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 > Any runners around the campfire?

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4x4ord

Alberta

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Posted: 11/27/20 08:51am Link  |  Quote  |  Print  |  Notify Moderator

I’m realizing that I’m about 40 lbs overweight and at 57 if I don’t do something to get in shape now it’s very unlikely to happen when I get older. So a few weeks ago I started running. Yesterday I got a heart rate monitor and went for a run. I trotted along for a mile, took a little break then jogged slowly for two more miles before taking another little break. Then I increased my speed a bit and ran my forth mile in about 8.5 minutes. For about the last quarter mile I was gasping to get enough air. Anyway I figured if I do a workout like that 2 or 3 times per week I should be able to get in shape before too long. Here is what my heart rate monitor shows.

[image]

I read somewhere that a person should workout at about 50 to 85% of his maximum heart rate which would put me at about 85 to 146 bpm. It turns out a significant portion of my run was at too high of intensity. So what? If I continue at this rate will I not get in shape sooner? What would be the downside of working too hard?


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winnietrey

seattle

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Posted: 11/27/20 09:07am Link  |  Quote  |  Print  |  Notify Moderator

Hi 4x4. As a Chiro Doc, first I think it is wonderful you are working out. Good for you. You ask " what is the downside of working to hard?"

My answer is this running is in general a exercise I advise my older patients against. It is just to hard on those older knees and backs. It can cause lots of problems. I would suggest lower impact exercises like biking, longer walking and so on.

That said, there are always exceptions. I have had folks in their 80's still running half marathons. But as a rule of thumb running is usually not a great sport for anyone over 30 in my opinion

I would also add, it is often good for one to change their focus from getting shape to staying in shape. Exercise should be a long term goal, not a short term one. Doing some form of exercise 2 to 3 days a week is what is important. If you lose weight short term, but hurt yourself or burn yourself out on the routine, then nothing really is accomplished. Long term commitment, to a exercise plan you will enjoy and will do is the key..If you don't like the exercise if you are like most of us you just will let it slide and not do it

* This post was edited 11/27/20 09:32am by winnietrey *

Fizz

Ottawa, Canada

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Posted: 11/27/20 09:43am Link  |  Quote  |  Print  |  Notify Moderator

Two years ago I started walking 5000+ steps/day and cut the bread intake.
I have dropped over 50 lbs and feel great. The downside was updating my whole wardrobe... I'm not a shopper.

way2roll

Wilmington NC

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Posted: 11/27/20 10:04am Link  |  Quote  |  Print  |  Notify Moderator

After playing soccer for 30 years and running quite a bit, I find that it's just too painful anymore. The joints in the legs and spinal compression are exacerbated by running when you get older. I turned to cycling about a decade ago. Low impact but fantastic exercise and I've worked myself up to 24 hour mountain bike races, multi day rides, and century road rides. My resting heart rate and BP are really low and lung capacity is awesome. And the sites I've seen. I applaud your effort to get in shape, but be careful with your joints. Running is hard on your body. As far as going into the red zone with heart rate, the risk is a heart attack, passing out, o2 deprivation or any myriad of issues. You are working beyond capacity of what you should be and taxing organs more than is healthy. Stay in your target HR and work up to expanding those limits. What's the point of pushing too hard? A gradual increase has more long term benefits than going too hard.


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Fisherman

Angus, Ontario, Canada

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Posted: 11/27/20 11:28am Link  |  Quote  |  Print  |  Notify Moderator

The biggest part of the problem trying to loose weight isn't exercising, it's consuming less. Food in equals calories, those not burned turn to fat. If you keep eating the same amount, you're not really winning. Like shooting yourself in the foot to kill the ant under your shoe.
Don't believe the "I'm still hungry", that's only a state of mind. You can overcome that.

4x4ord

Alberta

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Posted: 11/27/20 12:25pm Link  |  Quote  |  Print  |  Notify Moderator

way2roll wrote:

After playing soccer for 30 years and running quite a bit, I find that it's just too painful anymore. The joints in the legs and spinal compression are exacerbated by running when you get older. I turned to cycling about a decade ago. Low impact but fantastic exercise and I've worked myself up to 24 hour mountain bike races, multi day rides, and century road rides. My resting heart rate and BP are really low and lung capacity is awesome. And the sites I've seen. I applaud your effort to get in shape, but be careful with your joints. Running is hard on your body. As far as going into the red zone with heart rate, the risk is a heart attack, passing out, o2 deprivation or any myriad of issues. You are working beyond capacity of what you should be and taxing organs more than is healthy. Stay in your target HR and work up to expanding those limits. What's the point of pushing too hard? A gradual increase has more long term benefits than going too hard.


I think the biking is something I could get into, I sure enjoy two wheels when the back one is powered by a 1600cc engine. For now I think I'll try reducing the intensity of my runs and carry on (or incorporate more breaks to keep my heart rate down). I can do a little shopping for a road bike over the winter and by spring I might be in shape to do some cycling. My wife might even join me if I can find a quality bicycle made for two.

Guy Roan

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Posted: 11/27/20 12:38pm Link  |  Quote  |  Print  |  Notify Moderator

I used to be !
5K's, 10K's, half marathon and triathalons. Then I ran my knee into the ground and had a replacement. The doctor that did the surgery said "do not ever run again, or I'll be right back for another replacement.
Then it was hard core cycling which I love. I did century rides and metric sentries. From there I went on to canoe and kayaking and not only for pleasure but for racing. Now in my mid eighties, my wife and I both love to ride the bikes at a leisure pace, and still race the canoes and kayaks. Unfortunately this year all the races have been canceled so we just have been "lilly dipping "
Hopefully all will be back to normal next year

Guy

4x4ord

Alberta

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Posted: 11/27/20 12:48pm Link  |  Quote  |  Print  |  Notify Moderator

Guy Roan wrote:

I used to be !
5K's, 10K's, half marathon and triathalons. Then I ran my knee into the ground and had a replacement. The doctor that did the surgery said "do not ever run again, or I'll be right back for another replacement.
Then it was hard core cycling which I love. I did century rides and metric sentries. From there I went on to canoe and kayaking and not only for pleasure but for racing. Now in my mid eighties, my wife and I both love to ride the bikes at a leisure pace, and still race the canoes and kayaks. Unfortunately this year all the races have been canceled so we just have been "lilly dipping "
Hopefully all will be back to normal next year

Guy


Nothing beats canoeing on a nice day..... Can you bring beer when racing? We don't go often. Once a year we load up the canoes behind the fiver and go for a weekend canoe trip.

4x4ord

Alberta

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Posted: 11/27/20 12:59pm Link  |  Quote  |  Print  |  Notify Moderator

Fizz wrote:

Two years ago I started walking 5000+ steps/day and cut the bread intake.
I have dropped over 50 lbs and feel great. The downside was updating my whole wardrobe... I'm not a shopper.


Congratulations Fizz. Loosing 50 lbs is fantastic and sticking with the program is even a greater accomplishment.

winnietrey

seattle

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Posted: 11/27/20 03:20pm Link  |  Quote  |  Print  |  Notify Moderator

In the Doctoring biz, the answer to the which exercise is best Doc? The answer is, which ever one the patient will do. My advise don't get to hung up on what the so called experts say. Just do something, and do what it is you like.

Just Move!!

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