New Physical Protocol has me stumped/not working.

[Parf]

An 8 week block of Long Slow Distance training would probably lower your resting heart rate enough. Using MAF's formula subtract your age from 180. That number and that number -10 gives you a general 10 bpm range you want to walk, jog, bike, row, etc for 3 sessions of 45 minutes each per week.

For example, I'm 45, so 180-45=135bpm. My range is 135-125 bpm.

This is the range that fills your heart with blood completely, and with time will cause it to grow larger, and have a higher stroke volume. Like going from a V6 to a V8. More displacement. The sprints listed above will train your heart to contract harder, but won't increase it's size and give you a much lower resting heart rate. You need a heart rate monitor, or a piece of cardio equipment that monitors heart rate. Polar straps that pair with your phone are really good.

Just a thought.

Sent from my SM-N950U using Tapatalk

[NFATrustGuy]

I hope Fitz doesn’t mind me piggybacking on his post. I think we’re probably looking for the same thing, so I think it’s relevant.

So what *should* a guy be doing to increase aerobic stamina? Based on my age (50), my maximum heart rate would be 220-50=170. I trained every other day on an elliptical at 80% of this (136 bpm) maintained for a solid hour each session and saw virtually no improvement in my stamina when I went snow skiing this season.

I also notice that when I exert myself carrying or lifting heavy stuff, I tend to sweat like a pig. I can be working alongside someone shoveling rock or hanging drywall or whatever and I sweat more than they do by a long shot.

My resting heart rate is always in the low 50’s when I get an EKG each year for my Class I pilot physical. My blood pressure is always on the high end of the spectrum, but I don’t take any meds for it. I’m short for my weight, so my BMI usually hovers around 30. I’d have to lose around 35 pounds to be in the “normal” BMI range.

I’d love to try the treadmill test Fitz is being subjected to, but I don’t have access to a treadmill right now. Maybe I can try it on a hotel treadmill sometime soon. I have one of those spiffy Polar heart rate monitor straps and watches.

Should I be doing interval training instead of just sustaining 80% for an hour at a time?

[Great-Kazoo]

The only thing Valium does make you lazy and depressed



Park approximately 15 min from your house, lock your keys in the car. The eat a fast acting laxative. Do it every day till you surpass the 8% goal.


.

[Grant H.]

So what *should* a guy be doing to increase aerobic stamina? Based on my age (50), my maximum heart rate would be 220-50=170. I trained every other day on an elliptical at 80% of this (136 bpm) maintained for a solid hour each session and saw virtually no improvement in my stamina when I went snow skiing this season.

I run into this every year. Snowboarding and wakeboarding use two different sets of muscles in your body.

Using an elliptical will help with basic cardio, but it doesn't mean that your stamina will be the same for a different set of muscles in a different activity.

I also notice that when I exert myself carrying or lifting heavy stuff, I tend to sweat like a pig. I can be working alongside someone shoveling rock or hanging drywall or whatever and I sweat more than they do by a long shot.

I don't want to "poo-poo" your concerns/thoughts, but different people sweat differently. I am in the same boat as you, I sweat noticeably more than most people I know. I always have. Even when I was in high school playing football at 195lbs, lifting 4 days a week, and running 10k's.

Interval training is never a bad idea.

[Irving]

For what it's worth I started sweating just reading NFAtrustguy's post.

[NFATrustGuy]

For what it's worth I started sweating just reading NFAtrustguy's post.

Now that’s funny, right thare.

FWIW, I’m back to my slacker status of virtually no dedicated exercise. When exercising hard didn’t produce specific results for the intended activity, I pretty much quit. I tend to be very practical on this stuff. I don’t do much of anything “just because.” It’s gotta make a tangible difference, or I don’t do it.

[Erni]

I think you would get more bang for the buck if you started to lift "heavy". Provided you don't have any structursl issues. Cardio is for young bucks.

[Mtneer]

So what *should* a guy be doing to increase aerobic stamina? Based on my age (50), my maximum heart rate would be 220-50=170.

I’m short for my weight, so my BMI usually hovers around 30. I’d have to lose around 35 pounds to be in the “normal” BMI range.

Both of these are absolute BS. Never use them for determining fitness or training programs. There is no science to back them up for individuals.

In general, interval training is better than steady state. But there are many types and anyone who suggests one is the best or throws out words like Tabatas has no idea what they're talking about. Don't overcomplicate things. Go as hard as you can for a while, back off for a while, repeat often (fartleks). It takes months for cardio conditioning to really have an effect. If you had to pick one machine, make it a rower but spinning bikes and swimming are good too; treadmills and ellipticals the least effective but better than nothing. Agree that lifting heavy is good, with proper form, but it won't do much for cardio. Stay the hell away from CrossFit unless you enjoy recovering from injuries.

[fitz19d]

This morning I've done an hour non stop jog/run/sprint/fast walk trying to keep bpm 170-180 with resting down to 150 during fast walk stretches. Mixed it in with some pushups which didnt seem to keep heart rate up much, ended with a few intervals up 2 flights of stairs in my house. Can feel my legs starting to get tired of this already so really think I might hit the rec center for the rower/bike/swimming.

Any input on diet in meantime. I was already calorie deficit lately just to lose weight. I'm not sure during this more intense workout push whether I should continue trying to calorie deficit or because my 100% immediate urgent emergency is getting this incline walk heart rate down, whether it's better to be going full protein crazy and hitting 1800-2000 calories to make sure stuffs fed to grow or whatever.....

[Erni]

For diet check wht your macro breakdowns are. Its nice to calorie restrict but my limited research leads me to believe cutting calories works because you cut the carbs too. Dont go full keto but limit carbs to cut weight. Add lean meats and green veggies.
Cutting too many calories will throw you into overtraining. This will limit your training ability.
How about a goal of 70 to 90 grams of carbs, and stop the coffee?