Recovery after cardio exercise

Hi, and thank you for providing this service.

I am a 53 year old male, 6’0”, basically a couch potato for the past 15 years. I decided to do something to improve my situation and just want to make sure I am on the right track

January 1st I started diligently working on weight loss and cardio exercise. When I began the endeavor I weighed in at 280 pounds. I had almost no ability to exercise , as I would become winded an feel a burning discomfort around my chin bone after about 5 minutes of  brisk walking.

Well, I am now a month into a low glycemic 1500 Calorie per day diet (NutraSystem) and have worked myself up to a  3 time per week 45 minute cardio program on a treadmill. I am working at 35 minutes in a pulse rate around 135 with a 2 minute interval in the middle of my workout at 140 pulse rate, with 5 minutes of warm up and 5 minutes of cool down.

My question revolves around my blood pressure and pulse rate recovery after these workouts. Here is my record for this morning:

One minute after completing the cool down - BP  125/73 pulse 113
Five minutes after completing the cool down - BP  124/81 pulse 81  
Ten minutes after completing the cool down - BP  111/77 pulse 92  
Fifteen minutes after completing the cool down - BP  110/75 pulse 87  

These are based on an automatic digital BP Cuff.

Do these readings appear to be normal an acceptable for typical recover after a workout?

Kurtis Kegans
817-946-5585

[sueinns]

The harder you exercise, the higher your blood pressure.  You seem to be doing great.  What is your resting heart rate?  The more quickly you recover, the more fit you are.  You appear to be on the right track.    Once you are comfortable at a 45 minute workout, increase it to one hour.  Your goal should be at least 6 days a week and also incorporate some weight training.  The hardest part is having the discipline to continue but it sounds like you are determinted to succeed.

Low glycemic is fine but make sure you are getting enough carbs (the good kind) to fuel your workouts.  Good luck.