10k last night and 5K this morning; American College of Sports Medicine HR Guidelines

Did a 10 K on the treadmill last night and a 5 K this morning around the park.

Had some issues with shoulder pain last night on treadmill as well as the balls of my feet hurt but other than that, it was ok.

:) :) :) :)

Have a heart rate 02 sat monitor that I use I had found (bought it several years ago on Amazon or EBay).  Interesting to see how high my heart rate gets at times 160's.   See pic above for pulse oximter...

The American College of Sports Medicine Guidelines for heart rate are cut and paste below

"How Much Exercise is Enough?

The most consistent benefits appear to occur when exercise training is performed at least three times a week for 12 or more week’s duration. Exercising more frequently may elicit even greater improvements; however, if the program is discontinued, the benefits are lost within weeks (I hate that part!). The duration of aerobic exercise training sessions should include a minimum of 30 continuous or accumulated minutes (e.g., three- 10 minute exercise bouts) at an intensity approximating 70 to 85 percent of an individual’s measured maximal heart rate. Nevertheless, the prescribed heart rate for exercise training should be 10 or more beats per minute below the intensity that evokes abnormal signs or symptoms. Your doctor should approve the level or intensity of exercise that is considered safe and appropriate for you. "

Got it from their website: http://www.acsm.org/docs/current-comments/exercise-for-persons-with-cardiovascular-disease.pdf

According to the ACSM guidelines article the American Heart Association has this to say...

"A recent American Heart Association consensus statement on preventing heart attack and death in patients with coronary disease suggested a minimum of 30 to 60 minutes of moderate-intensity activity 3 or 4.....5 to 6 hours a week was suggested for maximum benefits. Increasing physical activity in daily living can be helpful in this regard "  

You ACSM maximum age predicted heart rate is 220-(your age). 


"Pick a Number

For endurance training and general aerobic conditioning, calculate 50 to 65 percent of your maximum heart rate if you’re a beginner; 60 to 75 percent for intermediate level exercisers; and 70 to 85 percent for established aerobic exercisers. ....."

For example:

My age is 50.  220-50=170.

Endurance training:                    Beginner:   85 to 111 bpm
                                                   Intermed: 102 to 128
                                                   Advanced: 119 to 145 bpm

 Well my heart rate is 160's most of the time during exercise.... so I like to go by the ACSM guideline above where it says "10 beats a minutes below the intensity that provokes abnormal signs and symptoms."


Hope you all have a day free of arthritis pain!!! Thanks for reading :)

                                               

Happy Valentine's Day - Run - Nike Running App Rocks ! Video of Aquaduct Run.

Happy Valentine's Day :) :)

 

Made a cake for the hubby, nothing fancy but gets the message of the day across. :)

 

Then spent several hours with my Mom having lunch, then ice cream.

 

 

 

After that, the hubby and I went for a 4 mile run by the Aqua Duct in the desert - see video below.  ( I accidentally had forgot to take phone/camera out of the sports holder before starting vid.  Despite my filming technique having a lot to improve upon, I hope you notice the beauty of the desert.

 

I tried out the NIKE Running APP it worked fantastic after I figured it out (took me a 1.4 miles to figure I had it set for indoor run :o )

I highly recommend it the Nike Running App.  You can use it for inside or out.  I didn't have to buy an entire sports watch GPS, just strapped the phone to my arm and it was very accurate to my hubby's expensive sports watch GPS.

 

 

Unfortunately, I have hip pain right now about 6/10 pain scale, but the run was still worth it.  Other than that and eating too many sweets, I feel great.

 

 

Hope you all had fun today, thanks for reading!!

Difficult to get back on treadmill after being sick.... but I did it

Lost 6 pounds due to the stomach flu and continued to have symptoms for 5 days :(

BUT good news is I made it back to the treadmill today and did 4 miles, ran 3.1 miles and walked the rest.

My heart rate was too high.  Think I was still too dehydrated from being sick. :(  Thought I drank enough water but didn't.

Stomach flu and RA flare at the same time :(

Stomach flu and RA flare at the same time in the last two days  :(

Maybe I've run myself down, but I have been sick with the stomach flu and have a rheumatoid flare-up at the same time. All I can say is mizzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzsserable!

Not out of the woods yet but, a little better today and fever is down to a slight temp.

I did have a flu shot. Guess it missed this one. :o

Color Me Rad 5k RUN was fun!

                                     Thousands of AV people attended

                                        ABOVE: Before Color Spray

                                       ABOVE:  My friend Al

                                     ABOVE:  After color spray





Color Me Rad 5k RUN was fun!  Dressed up in a all white outfit that included a tu tu.  Was with my friends/co-workers and did a 5 K.  Then they pelted us and sprayed us with colors.   It was real fun!