Training heart rates,

Hi, I am a 6ft 6" 17stone 39 year old male,  No illness, no pains - just unfit.

Until a 3/4 years ago I ran about 20 miles a week and didn't struggle - no problems but due to a change in my work / being lazy for the past 3/4 years I have not ran at all no sport. Subsequently I have put on loads of weight and lack in energy. I really want to get back into shape (without going to a gym) I have just got a heart rate monitor (Suunto T3) at rest my heart rate is about 55 bpm raising up to about 200 bpm with some gentle jogging, dropping down again over about 10 min max, Can you tell me what my max heart rate should be ? is this okay ? as I would like to push myself and get back to the level of fitness I was once in.  Many thanks in anticipation of your answer, Rich

[erijon]

Your target heart rate is 220 minus your age or in my case it would be 220-49 = 171. You want to exercise ate 50-85 % of your target heart range, starting on the low end of the scale and working your way up. You won't get much more benefit by working out at 95% of your target heart rate, just work up to a healthy rate. I started working out on a treadmill over a year ago and have progressed to about 80% of my target heart rate for 45 minutes. You want see you heart rate drop by 12 beats in the first minute after peak exercise, that is the proper response doctors look for.

Go for it!

Good Luck,

Jon