Cardio Saved my Life
Posted on 4/02/2012 by dsjohndrow
It was exactly one year I go I was cruising along on the treadmill at 6 miles per hour, wondering why my stomach felt so badly. I figured it was just the 24-hour bug that was going around at work and church. More on that in a minute...
I started working out in February 2011. It was tough at 276; I was sedentary. The first few sessions with the trainer were BRTUAL and I called him Attila the Hun.
My doctor released me for cardiovascular exercise. I secretly hoped it was too late for me. I had long since given up anything that caused me to sweat. My wife called me climate control boy because I used to keep the air conditioner on "Meat Locker."
So there I was doing jumping jacks and push ups with a bunch of suburban desk dwellers. It wasn't pretty. In fact one day they were filming a promo for the YMCA, and I heard the camera man say, "This shot won't work." He headed over to the weight room. Let me translate: "This is turning my stomach!"
According to About.com: Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time.
Here is the standard effective formula for calculating your maximum safe heart rate for cardio or aerobic exercise:
Women:
226 - (your age) = your maximum heart rate (in beats per minute (BPM))
Men:
220 - (your age) = your maximum heart rate (in beats per minute (BPM))
If you are in the 60% - 85% range, you'll see the best results. If you are like me and just about threw up, you're close to the limit - no calcualtion needed.
Here's mine:
220 - 53 x .85 = 141 Upper
220 - 53 x .60 = 100 Lower
If I walk briskly at 5 MPH I am at a HR of about 130. If I run at 7 MPH I am at about 150-160 and some days I am up at 170+ doing sprints.
There is a lot of debate over how long is effective, but I just believe that 20+ minutes is the way to go. Some sites say 10 minutes, others say 15. It appears that fat burning takes a little while to kick in. The body fuels from the blood stream if it can, then it looks for reserves. Too bad it can't use alcohol? ;)
Your intensity and the condition of your aerobic system will change this calculation. Read that, if you sweat, and do it often, you will see better results.
It turned out my sotmach flu was much worse than I thought, it was the beginning of congestive heart failure.
After a good chat with the cardiologist, he told me that I was only alive because my heart was so strong. Then he told me this joke.
A 92 year-old man went to the doctor to get a physical. A few days later the doctor saw the man walking down the street with a gorgeous young lady on his arm. At his follow up visit the doctor talked to the man and said, "You're really doing great, aren't you?" The man replied, "Just doing what you said Doctor, 'Get a hot mamma and be cheerful'." The Doctor said, "I didn't say that. I said you've got a heart murmur. Be careful."
"Be careful." he said.
Have a good workout!
I appreciate your wisdom and helpful blog posts. Thanks so much. Always something good to think about. :)
206 - (0.88 * Your Age) = max heart rate