Running (Heart Rate BPM?!)

[Dan Vesma]

Hi,

I'm trying to improve my fitness and strength to improve my game and drop some weight. I went for a run a couple of evenings ago for the first time in years and my heart rate was mostly over 190, peaking at 215. Using the maximum heart rate calculation of 220 - age, this gives me 184. Googling suggests that the ideal exercise range is 50-70% of maximum heart rate, so for me that would be between 93 and 130. Obviously I'm well above that and don't want to do myself any damage. My heart generally runs in the 90s (I'm an anxious chap).

Now, because I'm being careful of my knees, I didn't go far, just a couple of miles, and I'm a fairly hefty guy, 5'10 and around 210lb. 

You guys think I'm OK to crack on?

Thanks,

Dan

[saevel25]

If your resting heart rate is that high, I would take it easy. I am not a doctor, but it might be advisable to see a doctor to make sure that level of resting heart rate is OK.

 

[iacas]

I was always pretty high too. Some people "run hotter" than others, and their heart rates are higher. 220-Age is a general rule.

But seeing a doctor is never bad advice.

[chspeed]

3 minutes ago, saevel25 said:

I am not a doctor, but it might be advisable to see a doctor to make sure that level of resting heart rate is OK.

 

2 minutes ago, iacas said:

But seeing a doctor is never bad advice.

+1 and +1.

If you are changing a fitness regimen, and you have some health risks or concerns (e.g. smoke, overweight, high-blood pressure, etc.), it's always advisable to see a doctor to discuss the changes.

[DeadMan]

If your heart rate went up to 215 and you were not pushing yourself to the absolute limit, I would definitely see a doctor. That's pretty high, especially if you're only doing moderate exercise.

I wouldn't worry too much about your resting heart rate, though. I'm in fairly good shape - I can run 8:00/miles without much problem, and my resting heart rate is in the high 70s whenever I measure it.

Edited September 7, 2017 by DeadMan

[iacas]

6 minutes ago, DeadMan said:

If your heart rate went up to 215 and you were not pushing yourself to the absolute limit, I would definitely see a doctor. That's pretty high, especially if you're only doing moderate exercise.

It's more common than you think.

I think.

I'd still visit a doctor to get the OK. The last thing you want to do is die while you're trying to improve your health.

IANAD.

[Mr. Desmond]

38 minutes ago, Dan Vesma said:

Hi,

I'm trying to improve my fitness and strength to improve my game and drop some weight. I went for a run a couple of evenings ago for the first time in years and my heart rate was mostly over 190, peaking at 215. Using the maximum heart rate calculation of 220 - age, this gives me 184. Googling suggests that the ideal exercise range is 50-70% of maximum heart rate, so for me that would be between 93 and 130. Obviously I'm well above that and don't want to do myself any damage. My heart generally runs in the 90s (I'm an anxious chap).

Now, because I'm being careful of my knees, I didn't go far, just a couple of miles, and I'm a fairly hefty guy, 5'10 and around 210lb. 

You guys think I'm OK to crack on?

Thanks,

Dan

I think you're on crack to crack on ... lol. But not kidding, especially with the knees. Better take 2 asprin with you when you run, and when the chest starts burning, crack that aspirin between your teeth and put it under your tongue. Cardiac savior. Saved me at least 4X when I refused to believe I was having a cardiac episode. Knowing your age may help us here.

Let's get started: Visit your doc and get a blood test for cholesterol and anything else. That will tell you something. Talk with the doc about your running or exercise program - he may advise a stress test.

Why see a doc and get a blood test? It's a lot less expensive then an eventual quad bypass. I've had friends who died in their early 50's because they didn't know they had heart issues - small price to pay for peace of mind.

Shoes for knees - Try HOKA running shoes - only shoes where I can run a couple of miles without my knees feeling it - they are designed differently - lots of cushion and light.

You do want to lose weight because it will be easier on your knees and your heart if you eat right.

Try this - walk at a semi-fast, comfortable pace, then do 20-30 seconds of easy running after about 3 minutes, then walk again for 2 minutes, and do the 20-30 seconds of running, but not too fast. Repeat. Watch your heart rate so it stays at 50-60%. Don't wear yourself out. Do it for 30 minutes. Take water - you're not going to be running much. Progress slowly.

I don't like to run much because of the knees - I have a Concept 2 rower and an Air Assault Exercise bike for conditioning - easier on the knees, too.

Diet - what you put in your body and quantity  is more important than exercise in terms of losing weight and unclogging your blood vessels.

Hope this helps.

Edited September 7, 2017 by Mr. Desmond

[NCGolfer]

40 minutes ago, iacas said:

I'd still visit a doctor to get the OK. The last thing you want to do is die while you're trying to improve your health.

This.  If you are making a significant change to your lifestyle and health, it is best to consult with a doctor to make sure you aren't at risk.  Best thing to do is start slow.  Don't push yourself crazy at first because a couple things can happen:

1. You will injure yourself
2. You will hate, hate, hate it

I don't run much any more (I really need to get back into it) but when I did I started very slowly at first.  Running a mile or two a couple times a week to get my legs into moderate shape.  I'd also do some exercises (squats, lunges) on off-days as well.  You will know when you can ramp your length of runs up a bit but take it easy for the first few weeks.  If you stay with it, you will be able to get up to a 5k pretty easily...just watch your breathing and heart rate.

I have a very low resting heart rate so I didn't monitor it closely.  I let my lack of breath/wind tell me when I was pushing myself too far.

Good luck and stay safe!

[iacas]

8 minutes ago, NCGolfer said:

I don't run much any more (I really need to get back into it) but when I did I started very slowly at first.

Ditto. I recommend Couch to 5K, or whatever it's called these days.

[JCrane]

On 9/7/2017 at 8:16 AM, Dan Vesma said:

Hi,

I'm trying to improve my fitness and strength to improve my game and drop some weight. I went for a run a couple of evenings ago for the first time in years and my heart rate was mostly over 190, peaking at 215. Using the maximum heart rate calculation of 220 - age, this gives me 184. Googling suggests that the ideal exercise range is 50-70% of maximum heart rate, so for me that would be between 93 and 130. Obviously I'm well above that and don't want to do myself any damage. My heart generally runs in the 90s (I'm an anxious chap).

Now, because I'm being careful of my knees, I didn't go far, just a couple of miles, and I'm a fairly hefty guy, 5'10 and around 210lb. 

You guys think I'm OK to crack on?

Thanks,

Dan

Let me offer a couple of suggestions that may not make sense at first. I do not think it is a good idea for heavier people to run. One it is hard on the body.

You are pounding down on the knees and joints. Believe it or not you can increase your resting heart rate by deep breathing. Mine is between 38 and 43. I do Yoga and practice Deep breathing.

Now I have been doing this for many years, but I suggest going to youtube and find a video on deep breathing  and start a practice. If you want to drop some weight change your diet. Eat more salads and plant based foods. Hope this helps