Hi all, recently got a fitbit charge4 and it confirmed what I already thought, that I have a relatively low resting bpm (like 60?) but whenever I do any sort of minor 'exercise' (say, just walking up the stairs or walking 50 metres or something) it goes through the roof. I end up sweating a lot as well. I don't know if that's connected.
I am very unfit though, only just started doing regular exercise.
You can improve your fitness quite rapidly, provided you're eating and resting adequately from your sessions.
Excuse the titchy image (zoom in), but here's a general guide for HR ranges during exercise, adjusting for age.
Can't provide many specific recommendations, it depends on what you enjoy doing, the equipment you have access to, how structured a programme you enjoy following, etc. but swimming and cycling are pretty fool-proof ways of increasing cardiovascular fitness.
Start slow and work your way up the HR scale. If you're as unfit as you suggest, even once or twice a week of consistently going until you're reasonably out of puff will see you a great net benefit.
>>5358 You are very unfit. But you seem to have a low resting heart rate, so there is the possibility of you becoming quite fit indeed if you can be bothered to start exercising and stick with it. The fact you sweat so much is connected. Once you exercise a bit more, get fitter, you'll feel the benefits and sweat less.
Your exercise program doesn't have to be fancy, either. Do an hours walk every day for five days a week - and record all your meals (MyFitnessPal is very good for this - worth paying for too).
>>5374 220 minus your age is not accurate at all. At the age of 30 I once hit 203bpm in a test - there are many like me. It’s a good first estimate but you need a proper test to find out.
Agreed, I didn't mean to imply it was a hard rule, more like a general "rule of thumb". In the same way BMI can be wildly inaccurate for an individual, it's useful to apply across populations.
I'm mainly trying to get the OP to do some light cardio without hurting himself, though, to be honest with you.
>>5378 >I'm mainly trying to get the OP to do some light cardio without hurting himself, though, to be honest with you.
100% with you. He needs to do hour long walks every day, all in Zone 1 - no higher than 140 bpm ever, and it should really be nearer 100 - 120. It's the easiest zone to work in, and builds confidence at the start that you can actually follow an exercise program.
HRM-based fitness training is the best thing I ever learnt.
I decided to sort myself out about a week ago, and have been doing at least 20 mins exercise every day since. 20km cycle Sat, 40km Sun, 40km Mon, mostly walking a lot otherwise. Wanted to do some running yesterday but my achilles has fucked itself because I've gone from 0 to quite a lot practically overnight.
Anyway I'm in a good place, I hope my heart improves when under stress.
>>5384 >Wanted to do some running yesterday but my achilles has fucked itself because I've gone from 0 to quite a lot practically overnight.
Running is an absolute bastard for injuries. Repeated impact on concrete is hell for your joints. Good job with the cycling, though. Would be interested to hear if you're still getting HR spikes or if you level out over time.
Just an aside, I get quite rapid spikes in my HR if I don't sleep very well or am a bit stressed/sick/inflamed. It's obvious, but something to keep in mind as well.
>>5384 >but my achilles has fucked itself because I've gone from 0 to quite a lot
Good work, but do not run, and those cycle rides are far far too long to be beginning with. Forget the miles, and just do the time. Walk. You need to get into the habit of simply exercising for about an hour at a time; you don't have to go hard right now, at all, because you're just going to hurt yourself and that's quickly going to put you off continuing.
>>5390 I am slightly addicted to exercise now and not being able to do it properly is really frustrating me. I didn't go out with the intention of doing such distances, I just felt prepared to carry on doing them, so I did.
Been walking a lot, haven't used my car for a week now.
>>5398 >I didn't go out with the intention of doing such distances, I just felt prepared to carry on doing them, so I did.
And that's totally a mistake that lots of people make, you're normal; lots of people go out too hard, injure themselves and then quickly give up on the whole idea as it hurts. I walk quite quickly, and live in a very hilly party of the country - an hours walk is about 500 - 600 calories burned for me - if I run or cycle, might get an extra 200 added onto that. By spending the first month walking, you'll still build up tons of fitness, but it will feel really easy and you're much more likely to stick to it.
I've lost a lot of weight over the past couple of years - walking a lot, not too much running, and super watching the diet. I did many weeks of the 800 calorie diet, and mostly prefer a 2:5 approach now (that's the reverse of 5:2 - ie 5 days fasting at 800 calories and 2 days eating what the fuck I like, including pizza + Chinese). I've a history of diabetes in the family, and can easily be one of those thin chubby people if I overeat/drink.
Down from 89kg to just above 83kg, been going to the gym average 5x a week and cycling average about 4h a week and doing a lot more walking. Average calorie intake for the last three weeks has been 1400kcal. Recently been orienting my diet towards proteiny stuff like fish and chicken. Started with a routine I've modified slightly to add more bodyweight stuff before the aftual workout, dynamic stuff like kettlebell swings. I dont feel like I'm getting stronger but I'm not eating right yet so I'm with it at the moment.
Heart rate spikes seem less severe now, maybe I've just started to get used to actually doing some exercise again. Resting heart rate hovering around 58 still.
Intending to start eating a lot more when I reacj my target weight or plateau weightwise for two weeks, whichever comes first.
So that's where I've got "quiches lorraine" from. It's weird the stuff that sticks in your brain.
A couple of months back I was in the store room with a colleague and when she couldn't get past the boxes I was moving I went "Oh, you can never leave..." and it actually blew my mind so much when she recognised the reference (which I had forgotten was even a reference) that I was rendered unable to make an inappropriate sexual advance on her.
Dieting makes my heart rate drop, says the smartwatch (and it's probably true). Started mid-June, averaging about 1500kcal/day
It's probably one of the reasons dieting sucks donkey balls, huh? Should I trouble the GP, or is this normal stuff? Internet's unhelpful. Exercise brings it back up fine, and I'm not feeling wobbly, and probably not even much more tired than before, just perpetually fucking hungry and grumpy.
I've got a fair amount of weight to shift, not for any particular reason, it just feels like time.
>been going to the gym average 5x a week and cycling average about 4h a week and doing a lot more walking. Average
>Average calorie intake for the last three weeks has been 1400kcal.
>I dont feel like I'm getting stronger
You're on quite an aggressive deficit lad, and a resting heart rate of 40bpm is unusually low if you're not an athlete. Might be worth talking to a doctor if it stays down there.
>>6168 That's two posters you're combining there. I'm still grinding along, 21kg down so far, another 23kg to go says BMI of middle-of-ok, but that seems unlikely.
Not dead yet, so that's nice. Heart rate still kind of low.
Don't want to talk about this boring toss to real people, so you two are getting it. Sorry.
