How Out Of Puff Should A 46 Year Old Male Push Himself To While Doing 30 Mins A Day Of Cycling For Fitness?
February 21st, 2010
Currently I am doing 10 miles a day of cycling for fitness which takes between 32 and 34 minutes depending on traffic. The route is a mixture of straights, moderate and steep hills and I average just over 18 mph. Was wondering how out of puff I should try to get for maximum fitness? Thanks in advance.
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Tags: 3 Responses to “How Out Of Puff Should A 46 Year Old Male Push Himself To While Doing 30 Mins A Day Of Cycling For Fitness?”
A good rule of thumb is to work out at 80 percent of your max heart rate. An estimate of max heart rate is 220 minus your age. So in your case, max heart rate is 174 and 80% of that is about 140. So if you keep you HR at 140 you should be OK. To really know your max heart rate, get a heart rate monitor. Then on a steep hill go up as fast and as hard as you can until you feel like you can’t go anymore and that should be your max HR. But DO NOT do that if you have any underlining health conditions.
The simple routine check for cardio vascular exercise, is are you out of breath sufficiently, to make speaking difficult ?, that is all it takes no more than that three or at most four times a week, for at least half an hour can help you maintain a ffitnesslevel of 90% of your maximum at any age ….any more would only be done under supervision of a trainer, and keeping a diary with nutrition and intake levels assessed, as well as heart monitoring and other medical measuring, such as blood pressure monitoring, you seem to have picked about the right amount, but do not forget to do some cross training ( i.e. other forms of exercise such as a couple of miles jogging twice a week and a good half hour swimming once a week, or even twice if you get the time, and you may like to include yoga on a daily basis , and do not forget to include a full day of rest, to recover,
But maximum fitness levels are not something to aim for in the short term, but at your age if you have not done any major training in years remember that you should seek to achioeve 90% at first, and maintain it at that level for at least six months or more, before gently increasing the levels of speed and then the length of time, leaving you breathless for at least 2 to 3 minutes after dismounting ….
Walking is a very low-impact exercise that can elevate you to a higher level of fitness and health without making you tired. The more you walk, the more your body will accustom to activity.
This article gives very good overview of benefits of walking. I have learned that even if you walk regularly, you can keep yourself fit:http://www.knowabouthealth.com/health-be…