I'm just over 66 and get my HR up to 150 doing the peak 8 it's great and only takes 20 minutes
Peak 8, for Even Greater Benefits
You can perform Peak Fitness with any type of exercise you choose. While having access to a gym or exercise equipment will provide you with a larger variety of options, you don't require either. You can just as easily perform this by walking or running on flat ground.
You’ll want to start slow and work your way up, but ultimately you want to exercise vigorously enough so you reach your anaerobic threshold, because this is where the growth hormone release is triggered.
Since Peak 8 exercises are an even more intense version of interval cardio, it requires even less time.
The actual sprinting totals only 4 minutes!
Here's what a typical peak fitness routine might look like using a recumbent bike:
Warm up for three minutes
Push yourself as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
Recover for 90 seconds
Repeat the high intensity exercise and recovery 7 more times
As you see, whereas my guidelines call for a 60 second power walk followed by a 30 second jog, finished with a 15 second sprint (increasing your output by increments), Peak 8 goes right into a 30 second exercise at maximum capacity.
With Peak 8, by the end of your 30 second exercise period you’ll want to reach these markers:
It will be relatively hard to breathe and talk because you are in oxygen debt
You will start to sweat profusely. Typically this is occurs in the second or third repetition unless you have a potential thyroid issue and don't sweat much normally.
Your body temperature will rise
Lactic acid increases and you will feel a muscle "burn"
Since this is a bit more extreme, do be mindful of your current fitness level and don't overdo it when you first start out.
If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight. You may even need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running - and your arms would be pumping hard and fast.
I have a good deal of experience with heart rate training: As an endurance athlete myself I initially based my own training on HR monitoring.
There is a huge misconception about the heart rate. Your maximum is just the highest rate your heart is WILLING to go. You will in fact reach oxygen debt faster than your actual max heart rate. The figures varies widely among individuals and also depends on the type of exercise. I have seen values of up to 240 on cyclists.
There is no cardiac risk involved in hitting your max (as long as you don't have a heart disease), it just means that you have reached the peak effort your body and mind are willing to do and they will not go beyond it. If you train more what happens is not that you will go further but just exactly the opposite: Your body adapts to the level of effort and your heart rate will drop at the same level of excercise.
I imagine that your concern is because of the 190 bpm instead of the 185... but this value of 185 is just sort of a theoretical average a normal person should have. The formulas based on age are not valid except as a way to give a fast and dirty estimation in case you don't have time for a real test. There is nothing wrong going beyond this value, it just means that the standard formulas do not apply to you.
If you are interested in a more serious approach I recommend to use the heart rate reserve instead of just the guesstimated heart rate max.
The reserve is the difference between your actual or estimated max HR and your actual minimum. your minimum will actually be the real tell-tale sign of your fitness level: The lower the minimum the fitter you are. Endurance athletes use to have a minimum of in the 40ish range. Your minimum will change with training. Measuring it accurately is easy; just put on your HR strap before standing up from bed, rest a few minutes and check your HR meter, write down the lowest value and that's it, far easier than getting your max!
Your max depends on your genetics and also on the exercise. I have measured a max of 185 on the track and 175 on the elliptical (doing these darn Tabatas, hate them!).
I can highly recommend this book:
Despite it's somewhat insulting title it's an excellent introduction to heart rate training. It concentrates more on running but the concept is perfectly applicable to any other discipline of sports.
Enjoy your training!
I use the Karvonen formula to figure my heart rate.
My resting HR is 60 and my max. is 180. I don't run anymore because I had
both knees replaced. I do interval weight training and the last thing is the bike.
Thanks for the post!