Geoff: 109/75 at 60 bpm
Gaye: 123/88 78 bpm
Friday, August 21, 2009
Sunday, August 16, 2009
Spot Check on BP
During Vic's visit I did a spot check on Blood Pressure. Results follow;
Systolic Diastolic Pulse
Gaye 128 82 71
Vic 117 85 81
Geoff 109 75 67
Wiki link for reference: http://en.wikipedia.org/wiki/Blood_pressure
With 115/75 deemed as normal, Gaye's BP is a little high.
Gabe Merkin's view is:
New Explanation for DASH Diet Success
If your systolic (heart contraction) blood pressure is above 120 mm/hg before you go to bed at night, you have high blood pressure and are at increased risk for heart attacks, strokes and premature death. You can protect yourself from premature death caused by high blood pressure with the DASH diet, exercising, avoiding overweight, and getting adequate amounts of vitamin D.
The DASH diet is based on fruits, vegetables, whole grains, fish, poultry, nuts and legumes, and low-fat dairy. Several studies have shown that the DASH diet lowers high blood pressure as effectively as most blood pressure drugs, prolongs life, and
prevents heart attacks and strokes. The most common explanation
for this success has been the high potassium, magnesium and fiber content of vegetables. However, a study from Medical University of South Carolina in Charleston (Journal of Human Hypertension, August 2009) shows that the DASH diet lowers blood pressure better than a diet supplemented with extra potassium, magnesium and fiber, so there must be other factors.
Now a study of 4706 men and women aged 40-59 in the United States, the United Kingdom, China, and Japan suggests that glutamic acid, an amino acid that relaxes blood vessels, may explain why a high-vegetable diet treats high blood pressure.
(Circulation. August, 2009.) A vegetable-based diet has five percent more glutamic acid than a diet rich in meat and prepared foods.
Calories do count; the DASH diet may not lower high blood pressure if you eat too much food. For more about the DASH diet see http://www.drmirkin.com/heart/8614.html
Systolic Diastolic Pulse
Gaye 128 82 71
Vic 117 85 81
Geoff 109 75 67
Wiki link for reference: http://en.wikipedia.org/wiki/Blood_pressure
With 115/75 deemed as normal, Gaye's BP is a little high.
Gabe Merkin's view is:
New Explanation for DASH Diet Success
If your systolic (heart contraction) blood pressure is above 120 mm/hg before you go to bed at night, you have high blood pressure and are at increased risk for heart attacks, strokes and premature death. You can protect yourself from premature death caused by high blood pressure with the DASH diet, exercising, avoiding overweight, and getting adequate amounts of vitamin D.
The DASH diet is based on fruits, vegetables, whole grains, fish, poultry, nuts and legumes, and low-fat dairy. Several studies have shown that the DASH diet lowers high blood pressure as effectively as most blood pressure drugs, prolongs life, and
prevents heart attacks and strokes. The most common explanation
for this success has been the high potassium, magnesium and fiber content of vegetables. However, a study from Medical University of South Carolina in Charleston (Journal of Human Hypertension, August 2009) shows that the DASH diet lowers blood pressure better than a diet supplemented with extra potassium, magnesium and fiber, so there must be other factors.
Now a study of 4706 men and women aged 40-59 in the United States, the United Kingdom, China, and Japan suggests that glutamic acid, an amino acid that relaxes blood vessels, may explain why a high-vegetable diet treats high blood pressure.
(Circulation. August, 2009.) A vegetable-based diet has five percent more glutamic acid than a diet rich in meat and prepared foods.
Calories do count; the DASH diet may not lower high blood pressure if you eat too much food. For more about the DASH diet see http://www.drmirkin.com/heart/8614.html
Update
Thursday - 1 hour training sub 126 bpm
Friday - off
Saturday - off + windsurfing at Swan Bay.
Sunday - 10 min warm up; 20 min sub 126 @6.7 kph; 30 min 2x2 inervals; 20 min low intensity bike to loosen up after windsurfing.
Friday - off
Saturday - off + windsurfing at Swan Bay.
Sunday - 10 min warm up; 20 min sub 126 @6.7 kph; 30 min 2x2 inervals; 20 min low intensity bike to loosen up after windsurfing.
Wednesday, August 12, 2009
Trouble Staying in Target HR Zone.
On the basis that a good warm up is key to staying within target HR Zone, especially for the lower fat-burn zone of 126 bpm. Will experiment with starting walking at 4 kph and every 30 secs add 0.5 until I come up to target HR. Currently this is jogging at 6.6kph.
I expect that as I loose weight and as my body adapts, that within the 10 minute warm up, I will be able to jog up to 8kph, still remaining under the 126 target, stay there for 2 minutes and increase to 9kph for another 2 minutes. Continue to my goal of 10kph at 126bpm.
From here I should be able to start any workout without peaking my HR.
I expect that as I loose weight and as my body adapts, that within the 10 minute warm up, I will be able to jog up to 8kph, still remaining under the 126 target, stay there for 2 minutes and increase to 9kph for another 2 minutes. Continue to my goal of 10kph at 126bpm.
From here I should be able to start any workout without peaking my HR.
Today's Exercise
Today's exercise consisted of targeting 126 bpm and adjusting speed to maintain the target rate. Speed remained steady at 6.6 kph.
The aim is to maximise fat burn by exercising at my calculated Aerobic HR.
Expect to be able to progressively go faster at 126.
Total distance 5 klm.
400 Cals.
The aim is to maximise fat burn by exercising at my calculated Aerobic HR.
Expect to be able to progressively go faster at 126.
Total distance 5 klm.
400 Cals.
Tuesday, August 11, 2009
Link
I found this link today.
http://www.duathlon.com/articles/1460
The formula is similar to that defined in 'Mind Body Sport', a book which i wish I had never lost.
My calculated max Aerobic HR is 125, which is to all intent and purpose 70% max HR.
http://www.duathlon.com/articles/1460
The formula is similar to that defined in 'Mind Body Sport', a book which i wish I had never lost.
My calculated max Aerobic HR is 125, which is to all intent and purpose 70% max HR.
Measurements
Current Measurements
Weight: 81 Kg
Height: 178 cm
Chest 107 cm
Waist: 97 cm
Hips: 99.5 cm
Resting HR today = 54bpm
My Exercise Zones
50% - 91 bpm
60% - 110 bpm
70% - 127 bpm = Calculated Aerobic HR
80% - 145 bpm
90% - 163 bpm
100% - 180 bpm
Weight: 81 Kg
Height: 178 cm
Chest 107 cm
Waist: 97 cm
Hips: 99.5 cm
Resting HR today = 54bpm
My Exercise Zones
50% - 91 bpm
60% - 110 bpm
70% - 127 bpm = Calculated Aerobic HR
80% - 145 bpm
90% - 163 bpm
100% - 180 bpm
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