Eating Intuitively

I’ve been exercising on the recumbent bike for some time now.  I originally set it to reach my target heart rate, and I currently have it set at 138 bpm.  However, I am now starting to question if it is correct, and whether or not I am able to increase it.

It’s time for me to increase the intensity of my exercise.  I want to burn more calories.  I want to continue to lose weight.  I don’t want to have to worry if I consume a few extra calories.  So, I am going to go through the process of determining my target heart rate right here, right now.

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Target Heart Rate Calculation

1. Determine maximum heart rate.  One method is to take 220 (for a male, 226 for a female) minus your age.  In my case, that is 183 bpm.
2. How hard do you want to train?  The American Heart Association suggests starting an exercising program at 50% of your target heart rate.  You can work up to 75%.  After six months, you can train up to 85%.
3. As an alternative, you can use the “conversational pace” method.  (see the AHA website for more info)

At 138 bpm, I have been exercising at 75% of my maximum heart rate.  I am ready to take it higher, and, by my calculation, I can go as high as 155.5.

I am going to start inching up my target heart rate from 138 to 155 or 156 (I’ll wait until I get to 155 to determine this).  I can do it gradually.  I should notice that I am going a further distance on the bike, because my recumbent bike has to increase the intensity for me to attain the higher heart rate.

Other Methods and Calculations

I plugged my information into this Target Heart Rate Calculator, and I was given a range of 110 to 146.  I selected the “Average Fitness – Moderate Exercise” option.  When I click the “Higher Than Average Fitness – Vigorous Exercise” option, I get a range of 128 to 165.  I know 165 would be quite intense.

Another method is the Karvonen Formula, and it is based on your resting heart rate.  Sport Fitness Advisor has a really good explanation of this formula.  Since it requires knowing your resting heart rate, and that is best achieved first thing in the morning before getting out of bed, I don’t know it.

No Perfect Number

Everybody is different.  There is not one perfect number simply based on your age.  A big factor is your body’s response to the heart rate you target.  Personally, I want to be able to complete 30 minutes on the bike, and I want to feel that I have accomplished a good workout.

What’s your number?  I’m pushing my number up from 138 to see what happens?  Have you tried the conversational method?  How has that worked for you?

Breakfast:  Homestyle Pancakes; Egg Whites; Banana; Bread, oatmeal; Morning Coffee

Morning Snack:  Crabmeat; Raisins

Lunch:  Chicken Fajita Melt; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  Golden Pound Cake

Dinner:  Ravioli Formaggio; Pineapple, fresh; Oil, canola, olive, peanut, safflower; Rice, brown, cooked; Fennel Bulb

Dessert:  Blueberry Parfait

Drinks:  Crystal Light

Exercise:  none

Pedometer:  ?