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Medical Forum / General / Cardiology / July 2006heart rate during training
I think its good news but it's always nice to double check. In the past I was averaging 136 BPM during my usual bike training loop which consisted of multiple long or steep climbs (about 8 miles per climb) and long flats. I used to push a cadence of approximately 100 rpm and my avg speed was about 15 - 16 MPH. As of this Saturday I found myself using a slightly higher gear (one cog smaller). But I was still pushing 100 rpm, however my average MPH was 18-22 MPH and my average HR is now 131. My climbing HR also dropped from 146BPM to 136-140 but I'm climbing faster or in a higher gear. Also, I noticed that a few weeks ago I could push to 151bpm on a flat for 8 miles and I would be slightly out of breath. Now I noticed that at 151 bpm the only thing I feel is a little burn in my quads. No added meds or anything. I think this is a positive adaptation... Javier > I think its good news but it's always nice to double check. In the > past I was averaging 136 BPM during my usual bike training loop which [quoted text clipped - 16 lines] > > Javier It is. Would suspect you are getting leaner and trimmer. Prayerfully in Christ's amazing love, Andrew http://HeartMDPhD.com/TheLife Oh yeah...much leaner and only 20 lbs to go. This does bring up a question that has been buzzing around my head. Based on a few online calculators my BMR is 1763 calories per day. I usually restrict my caloric intake to 1700 calories per day spread out over seven to eight meals. My usual weekly workouts burn an average of 600-800 calories per session (five per week) and my weekend rides usually burn anywhere from 1400 to 2000 calories per day. Now, during my weekly training sessions I can easily manage to consume 1700 calories and I don't feel hungry even after my workouts. However, during my weekend training sessions it's nearly impossible to stay at the 1700 calorie point and I usually have to up my consumption to 2100 calories as the hunger is overwhelming and I'll bonk on the next ride if I don't consume a few extra calories the night before. Based on the BMR calculation am I correct in assuming that: If I require at least 1763 calories per day, but I burn 2000 during a single ride then I am at a -237 calories just for my BMR and as a result I do need to boost my intake a bit during the weekend training sessions? Yet, during the week I consume 1700 calories and burn 800 calories during a single workout so I'm still on the positive side of the spectrum by 900 calories. I'm still losing weight as I have been able to cut down on my intake as I have lost weight but I also don't want to slow down my metabolism. Javier > > I think its good news but it's always nice to double check. In the > > past I was averaging 136 BPM during my usual bike training loop which [quoted text clipped - 23 lines] > Andrew > http://HeartMDPhD.com/TheLife > Oh yeah...much leaner and only 20 lbs to go. > [quoted text clipped - 26 lines] > > Javier It is the slower more efficient metabolism that is the physiological adaptation that will increase your physical performance. Hunger is your friend. When you find yourself unable to put up with being hungrier in between smaller meals, find things to do instead of things to eat. Every ounce of fat you have extra only hurts you especially because you already have atherosclerotic coronary disease. Simply think of your arterial lipid-laden plaques as the sequelae of excess and that your body can always extract out the lipids in your plaques if your body really needs them (via reverse cholesterol transport). Your body will do that before it will start breaking down muscle for energy especially if you are taking in enough carbohydrates, which are essential for the keeping your Krebs cycle running for optimal fat catabolism without the generation of oxyradicals which cause lipid peroxidation that fuels atherosclerosis. As long as you feel hungry, your body is **not** breaking down muscle. Prayerfully in Christ's amazing love, Andrew http://HeartMDPhD.com/TheLife This may be a repost as I hit some sort of keybaord combo and I lost the original posting. I wonder why my cardiologist never mentioned reverse cholesterol transport? Perhaps he didn't think I would be able to pull it off? I did some quick research reverse cholesterol transport and one article I found stated that a diet high in carbohydrates should be avoided. Since my diet is higher in carbohydrate than protein department should I cut back on the carbohydrates and up the protein intake? Here's a sample of my menu for Monday: Morning: 1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal 8 oz of OJ 1/2 Organic Blueberry muffin Snack: Banana Lunch Sandwich consisting of: Two slices of Whole wheat organic bread 50 grams of vegetarian fed turkey 28 grams of Hummus Slice of tomato lettuce Snack: Kashi Granola Bar Dinner: 58 grams Organic whole wheat Pasta 50 grams of grilled chicken breast Organic yogurt Snack: Cup of Non-fat milk & a banana > > Oh yeah...much leaner and only 20 lbs to go. > > [quoted text clipped - 48 lines] > Andrew > http://HeartMDPhD.com/TheLife > > > Oh yeah...much leaner and only 20 lbs to go. > > > [quoted text clipped - 51 lines] > did some quick research reverse cholesterol transport and one article I > found stated that a diet high in carbohydrates should be avoided. The author probably meant **excess** rather than high. > Since > my diet is higher in carbohydrate than protein department should I cut > back on the carbohydrates and up the protein intake? The key is hypocaloric so that you are hungrier. > Here's a sample of my menu for Monday: > [quoted text clipped - 3 lines] > 8 oz of OJ > 1/2 Organic Blueberry muffin Possibly 20 ounces of food, which is a large breakfast. > Snack: > Banana Could be 2-4 ounces of additional food (depends on the size of the banana). > Lunch > Sandwich consisting of: [quoted text clipped - 3 lines] > Slice of tomato > lettuce Possibly 8-10 ounces of food. > Snack: > Kashi Granola Bar Possibly 2-3 ounces of food. > Dinner: > 58 grams Organic whole wheat Pasta > 50 grams of grilled chicken breast > Organic yogurt Possibly 12-16 ounces of food. > Snack: > Cup of Non-fat milk & a banana Possibly 10-12 ounces of food. Would suggest an across the board reduction down to under 32 ounces per day. This could be easily done by losing the snacking and reducing the breakfast. A food scale would help guide you. You will need to befriend hunger. Prayerfully in Christ's amazing love, Andrew B. Chung Cardiologist, Atlanta, Georgia, USA http://HeartMDPhD.com/TheLife Ok, so it seems as if I'm not that far off as far as my diet goes. The reason I include the two snacks is so that when I hop on the bike and hammer out a good interval workout I don't bonk. I've bonked before, not a good feeling. :) Oh, I do weigh my food. Everything that goes in my mouth is weighed. > > > > Oh yeah...much leaner and only 20 lbs to go. > > > > [quoted text clipped - 114 lines] > Cardiologist, Atlanta, Georgia, USA > http://HeartMDPhD.com/TheLife > > > > > Oh yeah...much leaner and only 20 lbs to go. > > > > > [quoted text clipped - 108 lines] > > > > A food scale would help guide you. You will need to befriend hunger. > Ok, so it seems as if I'm not that far off as far as my diet goes. The > reason I include the two snacks is so that when I hop on the bike and > hammer out a good interval workout I don't bonk. I've bonked before, > not a good feeling. :) Running out of muscle glycogen is more than OK except it may hurt your pride during a competitive event. It does no harm and it is what drives the physiological adaptation in your favor. Specifically, your insulin sensitivity will go up as your body accelerates muscle glycogen synthesis during your rest periods shifting your "storage" tendencies to glycogen away from fat/cholesterol. > Oh, I do weigh my food. Everything that goes in my mouth is weighed. It can be simplified by just meal weights. Prayerfully in Christ's amazing love, Andrew B. Chung Cardiologist, Atlanta, Georgia, USA http://HeartMDPhD.com/TheLife > This may be a repost as I hit some sort of keybaord combo and I lost > the original posting. [quoted text clipped - 5 lines] > my diet is higher in carbohydrate than protein department should I cut > back on the carbohydrates and up the protein intake? Your diet seems biased towards healthy grains. You have very few vegetables and fruits listed here. The phytonutrients in these are very cardioprotective and the carbohydrates are slower to be released. You would be better of eating an orange than drinking orange juice (more fiber etc. the juice is just concentrated carbs). Similarly the banana is good but berries would be much better. The idea is to eat food that is very nutrient rich but calorie poor specially if you are restricting your calories as you are. Roland > Here's a sample of my menu for Monday: > [quoted text clipped - 25 lines] > Snack: > Cup of Non-fat milk & a banana > Oh yeah...much leaner and only 20 lbs to go. > [quoted text clipped - 4 lines] > 600-800 calories per session (five per week) and my weekend rides > usually burn anywhere from 1400 to 2000 calories per day. > Yet, during the week I consume 1700 calories and burn 800 calories > during a single workout so I'm still on the positive side of the > spectrum by 900 calories. I'm still losing weight as I have been able > to cut down on my intake as I have lost weight but I also don't want to > slow down my metabolism. You are not on the positive side if you consume 1700 and burn 800 in exercise and your BMR by calculation is 1763. Your BMR is just your basal metabolic rate. You also need to add in calories for your normal activities + calories for exercise. So you probably need 2500-3000 calories per day and on 1700 calories would have a deficit of 800-1300 calories a day. On that basis you should loose about 1-2 pounds a week. If you are loosing less it is likely that your metabolism has slowed down a bit. Roland Thanks, that's basically the way I was calculating it in my head. I guess too many miles on the bike sometimes makes me so numb. > > Oh yeah...much leaner and only 20 lbs to go. > > [quoted text clipped - 22 lines] > > Roland Not to mention that I closed a 5 minute climbing gap between myself and a rider that always used to take pleasure in passing me on the climbs. Once I closed the gab I drafted behind him, waited for my heart rate to drop to 101 beats before we hit the next climb. Once we hit the hill I pushed past him and opened up a 7 minute gap. The guys jaw hit the floor as I went right by him smiling. :) > > I think its good news but it's always nice to double check. In the > > past I was averaging 136 BPM during my usual bike training loop which [quoted text clipped - 23 lines] > Andrew > http://HeartMDPhD.com/TheLife I think its good news but it's always nice to double check. In the past I was averaging 136 BPM during my usual bike training loop which consisted of multiple long or steep climbs (about 8 miles per climb) and long flats. I used to push a cadence of approximately 100 rpm and my avg speed was about 15 - 16 MPH. As of this Saturday I found myself using a slightly higher gear (one cog smaller). But I was still pushing 100 rpm, however my average MPH was 18-22 MPH and my average HR is now 131. My climbing HR also dropped from 146BPM to 136-140 but I'm climbing faster or in a higher gear. Also, I noticed that a few weeks ago I could push to 151bpm on a flat for 8 miles and I would be slightly out of breath. Now I noticed that at 151 bpm the only thing I feel is a little burn in my quads. No added meds or anything. I think this is a positive adaptation... Javier ~~~~~~~~~~~~~~~~~~~~~~~ Javier, Your heart and circulatory system are working the way they are suppose to work. Keep up the great work and you will never have to take blood pressure medications which have all sorts of side effects. I only wish that I had started my exercise program when I was 40 instead of at the age of 52. I admire those really young people that I see exercising at the health fitness center. They may NEVER have to take blood pressure pills and heart medications. I am not a doctor. Jason ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hi jason, Thanks for the compliments. I've been able to successfully come off Plavix and Altace and my dose of Toporol-Xl has been reduced from 100MG's to 25MG's. My resting heart rate is usually 40bpm and my resting bp is 90/50. That may seem a bit low but I don't feel weak or light-headed in any way. I'm basically on the Toporol-XL since my Cardiologist has told me that it does help people who have had MI's in the past. He's been good about reducing the amount as I get leaner and my bp and heart rate continue to drop and I don't want to fight him too much. At 52 years young you're never too old to hop on a bike. I didn't get back on until last August (my stents were implanted June 01, 2005). The made a world of difference as far as my health goes. If you can get in the saddle I say go for it, I'm on six to seven days per week. > I think its good news but it's always nice to double check. In the > past I was averaging 136 BPM during my usual bike training loop which [quoted text clipped - 30 lines] > Jason > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ |
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