what heart rate - The HuntingPA.com Outdoor Community
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post #1 of 4 (permalink) Old 01-04-2017, 01:05 PM Thread Starter
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what heart rate

I know there is a "spot" that one is to try to sustain, something like over 100bpm for 20 min or something like that when exercising. Since the docs have told me not to lift, and the knees dont do calisthenics well, I invested in a decent treadmill. In the summer I can just walk, but in the winter rain?? Nope. I have found that about 3.1mph at a 3% grade will hold the bpm at 104-110 for 30 min and doesnt seem to mess with the knees. I tried to take the incline up, but I am feeling it in the left knee today.

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post #2 of 4 (permalink) Old 01-04-2017, 01:10 PM
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post #3 of 4 (permalink) Old 01-19-2017, 04:26 PM
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Recumbent Biking and swimming are great low impact activities. Depending on your age and goals, I think you will want to elevate your HR more than you are currently doing. If you can tolerate the treadmill but you can't go much faster or more incline due to your knees, you can add weighted gloves or carry small dumbbells and swing your arms or, if you really want to raise your HR, punch while you walk. Your HR will rise quickly, esp. doing quick jabs or crosses.

Definitely want to stay below you max. HR recommendation though. I know when I reach mine when exercising, I tend to get light headed and "fainty" and that isn't a good thing. You can damage your heart sustaining that for too long.

The site holedigger posted is pretty good. 220-age is what I always used as my "max" HR.

I'm starting to get back into working out again. Injuries have sidelined me for the past 6 months and I tried to jump right into doing Insanity over my holiday break and put out my back doing a burpee. Now, I am doing a less intense workout on CD with my wife to get me warmed up.

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post #4 of 4 (permalink) Old 01-20-2017, 02:26 PM
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You also can try walking on the treadmill in sweats. I'm not at the time of year where I'm doing heavy cardio yet.

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