why not train at ) 80% Max Heart Rate?

BHE said:

Someone told me its unhealthy to train at > 80% of my max
heart rate for long periods of time (not interval
training). I usually train for 40 minutes, 20 minutes in
the 60%-80% zone, and 20 minutes > 80%. My friend says it
better to do 40 (or longer) at 70%, and that what I'm
doing is unhealthy for my heart.

My resting heart rate is 60, so I don't think I'm over
training.

How does one get a lower pulse and blood pressure? Is it
due to longer periods (45-60 minutes) of lower intensity
(60%)? What about 40 minutes at 70-85%, if one doesnt have
60 minutes?

First off, make sure you are basing your limitation on the
correct max HR. If you are using the silly 220-age formula
or some derivation thereof... Well, I'd be at 100+% most of
my runs. Once you know what your true _individual_ max HR is
(and this, really, can only be known by measurement), then
80% for non-interval/speed sessions is probably a good rule
to go by. Note, however, that most of my easy-to-tempo runs
take me above 160 (measured max HR=200; resting HR=45),
especially in hot weather, so treat this is as a guideline
more than a hard-set rule.

--
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,-
,ø¤º eNo "If you can't go fast, go long." ø¤º°`°º¤ø,,,,ø¤º°-
`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º

In article said:

Someone told me its unhealthy to train at > 80% of my max
heart rate for long periods of time (not interval
training). I usually train for 40 minutes, 20 minutes in
the 60%-80% zone, and 20 minutes > 80%. My friend says it
better to do 40 (or longer) at 70%, and that what I'm
doing is unhealthy for my heart.

My resting heart rate is 60, so I don't think I'm over
training.

How does one get a lower pulse and blood pressure? Is it
due to longer periods (45-60 minutes) of lower intensity
(60%)? What about 40 minutes at 70-85%, if one doesnt have
60 minutes?

It is not unhealthy for your heart. Training too hard may
lead to overtraining. Low resting pulse rate does not mean
that you're not overtraining. Generally, you need to run
very slowly (or even walk) to stay at 60% MHR. You should
be able to run at a comfortable pace and stay in the 75-
85% range.

Heart rate can go up during a run for a number of reasons.
I'd recommend using training pace based on race performances
(E/L pace according to this for example:
panix.comvdot.htmlOpen ↗).

Making your runs shorter and faster doesn't necessarily
provide the same benefits as a longer slower run. However,
as a general rule, 40 minutes is plenty of time for a single
run. Adding a single long run (90 minutes or so) a week may
also help.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

BHE my data maxHR=202 restHR=40 70%=153 i do not think is
it unhealthy running at 70% give the heart a rest ( like
lifting every other day) called active resting i do train

Quoted message said:

80% every other day tempos / interval / speed days but go

back to 70% on long days and medium distance hope this
helps plodzilla

BHE said:

Someone told me its unhealthy to train at > 80% of my max
heart rate for long periods of time (not interval
training). I usually train for 40 minutes, 20 minutes in
the 60%-80% zone, and 20 minutes > 80%. My friend says it
better to do 40 (or longer) at 70%, and that what I'm
doing is unhealthy for my heart.

My resting heart rate is 60, so I don't think I'm over
training.

How does one get a lower pulse and blood pressure? Is it
due to longer periods (45-60 minutes) of lower intensity
(60%)? What about 40 minutes at 70-85%, if one doesnt have
60 minutes?

I always ask people to give me the reason why it is bad and
then asking for supporting evidence. That generally shuts
people up.

"BHE" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Someone told me its unhealthy to train at > 80% of my max
heart rate for long periods of time (not interval
training). I usually train for 40 minutes, 20 minutes in
the 60%-80% zone, and 20 minutes > 80%. My friend says it
better to do 40 (or longer) at 70%, and that what I'm
doing is unhealthy for my heart.

My resting heart rate is 60, so I don't think I'm over
training.

How does one get a lower pulse and blood pressure? Is it
due to longer periods (45-60 minutes) of lower intensity
(60%)? What about 40 minutes at 70-85%, if one doesnt have
60 minutes?

did not get into panix.com it was a websiet for UK . Is that
the right one... i would like to visited training pace
race!! plodzilla

Donovan Rebbechi said:

In article
<[email hidden]>,

BHE said:

Someone told me its unhealthy to train at > 80% of my
max heart rate for long periods of time (not interval
training). I usually train for 40 minutes, 20 minutes in
the 60%-80% zone, and 20 minutes > 80%. My friend says
it better to do 40 (or longer) at 70%, and that what I'm
doing is unhealthy for my heart.

My resting heart rate is 60, so I don't think I'm over
training.

How does one get a lower pulse and blood pressure? Is it
due to longer periods (45-60 minutes) of lower intensity
(60%)? What about 40 minutes at 70-85%, if one doesnt
have 60 minutes?

It is not unhealthy for your heart. Training too hard may
lead to overtraining. Low resting pulse rate does not mean
that you're not overtraining. Generally, you need to run
very slowly (or even walk) to stay at 60% MHR. You should
be able to run at a comfortable pace and stay in the 75-
85% range.

Heart rate can go up during a run for a number of reasons.
I'd recommend using training pace based on race
performances (E/L pace according to this for example:
panix.comvdot.htmlOpen ↗).

Making your runs shorter and faster doesn't necessarily
provide the same benefits as a longer slower run. However,
as a general rule, 40 minutes is plenty of time for a
single run. Adding a single long run (90 minutes or so) a
week may also help.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Hi,

Donovan Rebbechi said:

Heart rate can go up during a run for a number of reasons.
I'd recommend using training pace based on race
performances (E/L pace according to this for example:
panix.comvdot.htmlOpen ↗).

Do you mind explaining the output (and input) of this page
a bit more?

What is it I'm suppose to enter? My PR, a typical run or a
SlowLong run?

The output, I suspect the R pace is min/mile - right? What
is 200s, 400s, etc? Is that the recomended training?

Martin

"Sam" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I always ask people to give me the reason why it is bad
and then asking for supporting evidence. That generally
shuts people up.

You know only an idiot would post this, because only an
idiot would need "supporting evidence".

In article 1082662279.354001@sj-nntpcache-5 said:

Hi,

Donovan Rebbechi said:

Heart rate can go up during a run for a number of
reasons. I'd recommend using training pace based on race
performances (E/L pace according to this for example:
panix.comvdot.htmlOpen ↗).

Do you mind explaining the output (and input) of this page
a bit more?

What is it I'm suppose to enter? My PR, a typical run or a
SlowLong run?

Your PR, assuming that it's fairly recent. The time you
punch in should reflect the best performance you are
capable of now.

A typical run should be at E/L pace, which will be slower
than whatever pace you type in.

Quoted message said:

The output, I suspect the R pace is min/mile - right?

Yes.

Quoted message said:

What is 200s, 400s, etc? Is that the recomended training?

For R pace runs, yes. For I pace runs, longer intervals (3-
4min) are recommended. For T pace runs, either continuous
efforts (20-30 minutes) or long repeats (1 mile and up). E/L
pace is for continuous easy running.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Hi,

Donovan Rebbechi said:

Quoted message said:

What is it I'm suppose to enter? My PR, a typical run or a
SlowLong run?

Your PR, assuming that it's fairly recent. The time you
punch in should reflect the best performance you are
capable of now.

Thanks.

Quoted message said:

Quoted message said:

What is 200s, 400s, etc? Is that the recomended training?

For R pace runs, yes. For I pace runs, longer intervals
(3-4min) are recommended. For T pace runs, either
continuous efforts (20-30 minutes) or long repeats (1 mile
and up). E/L pace is for continuous easy running.

Sorry, but I do still not quite get it. So for R pace it's
suggested to do intervals of 200 seconds and/or 400 seconds,
with a speed of "R pace"? For I pace you suggest to do
longer intervals, but 200 seconds and 400 seconds are
already 3 to 6 minutes. For the T and E/L pace what does the
*s numbers indicate?

Martin

In article 1083023918.267666@sj-nntpcache-3 said:

Sorry, but I do still not quite get it. So for R pace it's
suggested to do intervals of 200 seconds and/or 400
seconds, with a speed of "R pace"?

No, 200m reps to 400m reps. I can see how you'd interpret it
that way though -- I've updated the page to remove this and
other ambiguities. You may want to take another look at the
"fixed" version and see if it's more clear now.

Quoted message said:

and 400 seconds are already 3 to 6 minutes. For the T and
E/L pace what does the *s numbers indicate?

For E/L pace, it doesn't make sense to do reps, because this
is a pace that can easily be held over a long distance --
it's used for general training runs, but it's too slow to
perform reps at.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Hi,

Donovan Rebbechi said:

No, 200m reps to 400m reps. I can see how you'd interpret
it that way though -- I've updated the page to remove this
and other ambiguities. You may want to take another look
at the "fixed" version and see if it's more clear now.

Ahh .. got it :-)

Thanks, Martin