My resting HR was always around 52-55, but it is more like 65 now, for the past few weeks. I also am reaching my 85% HR target much quicker in my workouts. Some bizarre dizzy/lightheaded spells lately too, which may or mat not even be related.
My workouts are as follow: 2x/week heavy lifting. I take 1 week off every 12 weeks.
3x/week cardio on treadmill/bike/eliptical for 45-60 min in an aerobic zone (HR 155ish)
I'm 38 so a HR of 155 is nearing anaerobic, in theory, but I can easily hold a conversation at 155. I don't start feeling "winded" til my HR gets to at least 163.
So if I have overtrained how long should I rest and is it the weightlifting or running that did it? Also if it was just the weightlifting that cause it, can I still run while I take a break from weights?
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The link is below
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
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