How do I lower heart rate?

[shizako]

Besides doing plyometrics, how exactly can I lower my resting heart rate? Do I really have to do INTENSE CARDIO? I'm worried about over pushing my heart.

Here are my stats:

153 lbs; 8 % body fat; my current resting heart rate is 78 - 84 bpm(and I thought I had good cardio lol)

In addition, my mom who has never exercised in her life has a resting heart rate of 61 bpm. So does that mean she has better cardio than me?

Also, does gaining muscle mass increase resting heart rate? My situation is that I gained 27 lbs of weight (not all at once but fairly gradually), so I guess I am also kind of concerned if that is why my heart rate is 78 - 84 bpm.

[Lord Strongo]

Besides doing plyometrics, how exactly can I lower my resting heart rate? Do I really have to do INTENSE CARDIO? I'm worried about over pushing my heart.

Here are my stats:

153 lbs; 8 % body fat; my current resting heart rate is 78 - 84 bpm(and I thought I had good cardio lol)

In addition, my mom who has never exercised in her life has a resting heart rate of 61 bpm. So does that mean she has better cardio than me?

Also, does gaining muscle mass increase resting heart rate? My situation is that I gained 27 lbs of weight (not all at once but fairly gradually), so I guess I am also kind of concerned if that is why my heart rate is 78 - 84 bpm.



The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they're overtrained. The heart rate adapts to changes in the body's need for oxygen, such as during exercise or sleep.

[DOC_JJ]

The best way to lower your heart rate is to do something called interval training.

It is basically a medium to low intensity cardiovascular training that is followed by very high intensity cardiovascular training, both done together in repeating intervals.

Lets use running as an example.

You can do this on a treadmill if you don't like to run on the street or on a track. However, I find it is easier when running to train intervals on the road/track.

Stretch and warmup with a quarter mile jog.

Then, start your interval training.

Sprint 30 seconds.

Jog 1 minute.

Sprint 30 seconds.

Jog 1 minute.

Sprint 30 seconds.

Jog 1 minute.

Start off with 10 intervals. Each interval being 30 second sprints, followed by a 1 minute jog x10. It is a very intense 15 minute workout. Build up from there.

You can also do interval training with pretty much any cardio machine. The bicycle machine, Elliptical machines, rowing machine, climbing machine, etc.

[Skinnyboy]

The best way to lower your heart rate is to do something called interval training.

It is basically a medium to low intensity cardiovascular training that is followed by very high intensity cardiovascular training, both done together in repeating intervals.

Lets use running as an example.

You can do this on a treadmill if you don't like to run on the street or on a track. However, I find it is easier when running to train intervals on the road/track.

Stretch and warmup with a quarter mile jog.

Then, start your interval training.

Sprint 30 seconds.

Jog 1 minute.

Sprint 30 seconds.

Jog 1 minute.

Sprint 30 seconds.

Jog 1 minute.

Start off with 10 intervals. Each interval being 30 second sprints, followed by a 1 minute jog x10. It is a very intense 15 minute workout. Build up from there.

You can also do interval training with pretty much any cardio machine. The bicycle machine, Elliptical machines, rowing machine, climbing machine, etc.


Interval training is great. When I start tapering for a race I try to do one interval workout, once a week, 2 weeks prior to the race.

My intervals are usually 6 - 1 min. faster than race pace runs followed by a slower, recovery jog that takes about 1 1/2 mins.

I do this work-out on my supper break, in a park close to work.

[shizako]

Thanks guys.

Any heart rate ranges for the interval training? I usually do my cardio around 149 bpm for 30 min.

[DOC_JJ]

Thanks guys.

Any heart rate ranges for the interval training? I usually do my cardio around 149 bpm for 30 min.

Your heart rate should be hitting 175+ immediately following the sprint on around your 5th or 6th interval, depending on your conditioning.

A good way to see what your heart is doing, is to try interval training on an elliptical machine. You can hold the heart rate monitor grips while sprinting on the elliptical machine and not screw with your stride.

[twoleftfeet]

To lower your heart rate you can try this.
First, intervals are great but there are different kinds of intervals. You should do this.
First calculate your AT (anerobic threshold). This is the only way to determine how to really focus your workouts. An easy way is to do the following:
After a good warmup do a 5 minute interval on the eliptical where you can just get through it. I mean, you should find it almost untolerable. ( maintain a constant speed throughout the 5 minutes). Take your HR and Multiply it by .95. This is approx your AT.

You should do 60 % of your training at .85-.90 of your AT
then 30 % just below your AT - AT*95
Then 10% just above your AT AT*1.05

For your 10% you can do short 1 - 3 minute intervals on a steep hill
Then rest until your HR comes back down to AT*.7
Then do the next interval. Do 5-10 max one time per week.

For slower intervals 30 % of your training should be AT*.95. This is where you can do long 20 minute intervals where you hr creeps up to AT*.95 at the end.
then for the remaining 60% do long distance low hr.

if you do too many intervals your conditioning will get worse not better. if your trying to get a low heart rate then you have to do this.

ask any professional cyclist or runner. Read any book on heart rate training (that is any good).

Also, on the days after your interval training you must recover. Nothing above AT*.8 and low impact no sprinting just easy workout. This way you can actively recover.

Too many people hear do interval work and they do that everyday thinking that they are going to get in better shape. You aerobic capacity will be reduced if you do that.
One or two times per week at max intensity or youll get worse.

[twoleftfeet]

This should have been
You should do 60 % of your training at .85-.90 of your AT
then 30 % just below your AT - AT*.95 <----
Then 10% just above your AT AT*1.05

[MMA_WhiteBelt]

Well **** i must be ready to die. My resting heart rate is 100-115 (bpm) I have great cardio though thats crazy.