on the execise trail is good but starting off you need to take it steady.
the normal calculation for heart rate when exercising is 220-age (48) = 172
172 is the MAXIMUM safe heart rate but you should be aiming for 60% of this initially moving up to 70% as you get fitter.
So 60% gives you 103
70% gives you 120
MMMMMM you are forcing far too hard so slow down.
Also aim for 2 to 3 sessions a week of at leat 20 minutes for best effect.
Remember you are aiming to get fit not stress your body and another simple rule that I use a lot up the mountains is the TALK TEST - you can be breathing hard but should still be able to talk - although if I'm on my own I tend to skip this as I don't want to be locked away!!
I agree. The measure of your cardiovascular fitness will be your resting heart rate. They say first thing in the morning, before get out of bed (maybe a few minutes of lying there), measure heart rate. A good resting heart rate would be between 60-85 (however, optimal would be 60-75). Up to 100 is acceptable, but indicates low cardiovascular fitness. Check out Sally Edward's book on Heart Zone Training. She says fitness improves from 70-80% of target heart rate (calculated by greendave). However, should slowly improve to this. Working out too hard can cause increase in resting heart rate. I am on 25 mg Atenolol because resting heart rate was too high. I wish I had known about this stuff two years ago, as I would have taken training more seriously. I am able to get my heartrate into proper zone during exercise and this has improved my blood pressure. May try Polar Heart rate monitor for training. Hope this helps.
Thanks for your comments, my resting heartbeat is 68. I will checkout the book you recommended.
will slow down a little, just tend to throw myself into things.