Heart Rate Recovery

[rainbowchild]

Take a quick look at the workout in my signature. I do it on an eliptical trainer.

Before I started my heart rate read 70

When I finished it was on 130

After 5 mins rest it was 120, after 10 mins 110, and after 15 mins 100

I was trying to find out how long it took to get back to 70, but I got bored just standing around so long!

Is there anything I can do to improve my recovery rate, or do i, as I suspect, just need to carry on doing the same cardio workout and others like it?

Thanks :-)

[Revok]

Step 1. Get off the elliptical and do proper cardio.

[rainbowchild]

OK, fancy expading on that?

even the eliptical seems pretty hard core after 30 mins

[Revok]

I wouldn't say you're 'sprinting' with a HR of 130. That's not even LSD-level intensity for most people. Lose the geriatric machine and hit the nearest track or park for some HIIT sprints, and get your HR up to at least ~180.

[rainbowchild]

I've just had this conversation on the cage warriors forum and we came to the conclusion that the HR mon could on the wonk

the reading of 130 came 30 secs after i finshed the exercise as that's how long it took for it to settle into a clear reading, so it could be reasonable.

I'll take your advice though revok and look into LSD and HIIT, thanks

btw, when i do this exercise, it definitely feels as if it is doing my cardio wonders!

[Sonny]

I like the eliptical. Bottom line is, if you like the elitptical and you're more consistent using it as opposed to running at a track, then more power to you.

But I do agree, that it's hard to generate "sprint" intensity on the eliptical.

[rainbowchild]

yeah, i did feel to be going a bit slow i.e. kph, but that said, i was flat out as fast as i could, and you can't really do more can you?

I found the eliptical is harder than running because you're pushing the thing down and it resists, which thin air does not do. The eliptical is just handy, sat there, and I thought someone should use it, seeing as 'her indoors' bought it.

In fact, I think it's exactly because it's hard to use that she never gets on it, which makes me question the 'geriatric' comments. I think my Gran, bless her, would have struggled on it!

[doormouse]

an easy way to increase recovery is to train harder, and not on an elliptical. hit a track, a park, a gym, whatever....here is what i do once a week for cardio/over all fitness.

The Doormouse Cardio circuit:

Try this cardio circuit.... For beginners, try 1 circuit with two minutes of rest in between. Intermediate, 1-2 circuits with 1-2 minutes rest, Advanced 2 circuits with 1 minute rest. For those with a need to blow a gasket and get high on endorphines, push it to 3 circuits and then when you are ready, go for 4. Right now I am at 6 curcuits with 30 seconds rest for a total of 30 90 second rounds, mixing in other exercises such as spiderman walks, farmer runs, the kitchen sink, etc. You want to be creative and mix things up.
The goal is to take your heart rate up to the anaerobic threshold (85-90% depending on the individual) and then back down to about 65% of your max. Your max heart rate can roughly be determined by subtracting your age from 220.

Drills:

1. weighted jumping jacks (only raise hands to T level)
Beginner: no weight
Intermediate: 2-3 lbs
Advanced-5-10 lbs dumbells

2. stair sprints (find a set of stairs, sprint up, quick down, repeat, now do two stairs, then three, then backwards, then triple steps, etc.)

3. 30 bench jumps (up and over a bench, no stopping....bam bam bam)
Beginner: no bench, just pick a line and jump it
Intermediate: 6 inch bench/block
Advanced: 12-18 inch bench/block...
BE CAREFUL!
followed by high knee running to completion of minute.

4. 5 pull ups, 10 up downs w/ push up and expolding jump (squat down, jump up with hands swinging from bottom to top) followed by speed jacks (fastest jumping jacks you have).

5. 10 push ups, 20 speed jacks, repeat.


For those looking for another level, round 19 is two minutes of all exercises, round 20 is 3 minutes of all. After that, take it 25, 30 or more dropping rest as your heart rate reduction time gets better.

5 minute walking cool down, stretch.


If you just want to do true cardio interval training, jog for 5 minutes to get warm, then do one minute sprints (7 out of 10 effort running) followed by two minutes rest (3 out of 10 effort jogging). Start with three and build up to 6, 7, 8 or more, with less rest as you get more fit. You can also do these on a bike, in a pool, running in place, etc. Always finish with a proper stretch and a cool down.

[rainbowchild]

That is an extremely comprehensive answer for which I thank you very much.

I'll be getting a high score on the 'conditioning challenge' rankings in no time!

[Girljock]

How are you measuring your heart rate? That seems like an awful long time for recovery, even if you are out of shape. I would think in ten minutes you should be much lower.