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momoftwins
05-04-2006, 01:29 PM
I was just wondering for those who monitor your HR during SS cardio, how high are you usually training at? Does it really matter as long as your working at a good pace?

Erik
05-04-2006, 01:30 PM
Originally posted by momoftwins@May 4 2006, 09:29 AM
I was just wondering for those who monitor your HR during SS cardio, how high are you usually training at? Does it really matter as long as your working at a good pace?
I don't monitor it actually. Well, I monitor it when I first started to introduce some SS cardio into my plan just to get an idea of what perceived effort equated to a heart rate of about 140bpm.

You don't want SS cardio to be too intense since you want to avoid endurance adaptations.

3sweeties
05-04-2006, 01:33 PM
You don't want SS cardio to be too intense since you want to avoid endurance adaptations. So is fast paced walking okay? I'm not a runner and I alternate between walking and stationary bike.

momoftwins
05-04-2006, 01:34 PM
Well, I am 34 and I usually keep it at about 150-155, I've been doing cardio for years so keeping it at this pace is a bit effortless. Is it OK to keep it in this range for 45 mins. even though its a bit high?

Erik
05-04-2006, 01:35 PM
Originally posted by 3sweeties@May 4 2006, 09:33 AM
So is fast paced walking okay? I'm not a runner and I alternate between walking and stationary bike.
Oh yeah, I doubt you're going to get your heart rate up very high with fast walking. Well, I know I can't. Mind you, if it's on a treadmill and I add an incline that's a different story.

Erik
05-04-2006, 01:36 PM
Originally posted by momoftwins@May 4 2006, 09:34 AM
Well, I am 34 and I usually keep it at about 150-155, I've been doing cardio for years so keeping it at this pace is a bit effortless. Is it OK to keep it in this range for 45 mins. even though its a bit high?
Hmm, but if you're highly conditioned then for a given exercise effort your heart rate would be lower, since it's 'easier'. The more aerobically conditioned you become, the less expenditure and effort that goes along with a given work load.

Basic efficiency principle.

momoftwins
05-04-2006, 01:38 PM
Hmmm, not sure then, I usually do my SS cardio on the eliptical and use a polar HR monitor so I know its accurate, it just seems fairly easy to me as opposed to doing the stepmill when I do my HIIT and intervals.

Erik
05-04-2006, 01:39 PM
Originally posted by momoftwins@May 4 2006, 09:38 AM
Hmmm, not sure then, I usually do my SS cardio on the eliptical and use a polar HR monitor so I know its accurate, it just seems fairly easy to me as opposed to doing the stepmill when I do my HIIT and intervals.
Umm, well yeah. :lol:

Intervals and HIIT are going to be far harder, so on a relative scale any SS cardio is going to feel easier.

momoftwins
05-04-2006, 01:44 PM
Well, even when I do my SS cardio on the stepmill, my HR is around 150-155 and it doesn't feel all that challenging either.

Erik
05-04-2006, 01:46 PM
Originally posted by momoftwins@May 4 2006, 09:44 AM
Well, even when I do my SS cardio on the stepmill, my HR is around 150-155 and it doesn't feel all that challenging either.
Like I said, SS is never going to feel hard when compared to HIIT or intervals.

momoftwins
05-04-2006, 01:49 PM
I was under the impression the higher the HR the more difficult the cardio might feel? Which is why I keep it a little higher than some would during SS cardio, which is what lead to my question of is it OK to keep it in this range for this long.

Dane
05-04-2006, 01:50 PM
I've heard so much conflicting info on the accuracy of heart rate monitors, that I think just going by the old "Perceived Exertion" scale is best. For effective steady state, you want to feel like you're working, but not dying. (The dying part is for HIIT, ;) )

PowerManDL
05-04-2006, 01:55 PM
I generally shoot for 150-160bpm.

Strive2Define
05-04-2006, 02:07 PM
If one is going to waste uhm I mean spend time doing SS cardio vs HIIT, and the tresdmill is the machine of their choice, is it better to walk at a flat level or incline?And generally speaking, is it better to run or walk.

PowerManDL
05-04-2006, 02:17 PM
SS cardio isn't always a waste. There's lots of valid reasons to do it, even if it's not optimal for fat loss.

Anyways....just do whatever's within your ability to handle, within target HR reqs.

ladybug
05-04-2006, 02:37 PM
is an HR monitor a must have for keeping SS in the desired range? what about perceived effort? and how inaccurate are the sensors on the machines (the ones you hold on to)??

Erik
05-04-2006, 02:38 PM
Originally posted by ladybug@May 4 2006, 10:37 AM
is an HR monitor a must have for keeping SS in the desired range? what about perceived effort? and how inaccurate are the sensors on the machines (the ones you hold on to)??
Perceived effort is good enough.

I think the use of HR monitors is overrated for most of our purposes.

ladybug
05-04-2006, 02:42 PM
so for perceived effort, how do I know when the effort is becoming more endurance training vs. SS?

Strive2Define
05-04-2006, 02:50 PM
Originally posted by PowerManDL@May 4 2006, 10:17 AM
SS cardio isn't always a waste. There's lots of valid reasons to do it, even if it's not optimal for fat loss.

Anyways....just do whatever's within your ability to handle, within target HR reqs.
That is part of the problem w me though, I have become such a ss junkie that I have been trying to break away from it and do more HIIT but I am finding that the more I do HIIT(which currently right now is no more than 2xs per week) the more problems I have with general knee problems and shin splints...funny how I can get on a treadie and run for 60-90 minutes and it never bother me but add speed into the equation and I am a mess. I have been trying to switch it up w/ the elliptical and bikes but in all honesty,I find them both as exciting as watching paint dry....actually I have gotten to where I HATE cardio period when I used to live for it to get my endorphin rush.Thanks for the info..I will just "suck it up"

PowerManDL
05-04-2006, 02:58 PM
Joint issues and injuries are one reason to not emphasize HIIT so much.

Just because it's effective for fat loss doesn't mean you have to run yourself into the ground doing it.

lynne12
05-04-2006, 03:24 PM
I find all cardio to be exceptionally easy these days. Must be b/c of HIIT. I usually keep my hr in the 140 - 145 range. When I go higher, I bring down the intensity a tad. No matter what though - I find cardio these days not only boring but it feels way to easy. :blink:

GraceGirl
05-04-2006, 03:27 PM
Originally posted by Thunder@May 4 2006, 08:46 AM
Like I said, SS is never going to feel hard when compared to HIIT or intervals.
True 'dat! Whenever I delve into the wonderful world of SS cardio, it's simply a breeze compared to my usual HIIT. That's why I will argue any day with someone who says HIIT does nothing for aerobic capacity and endurance.

collegegirl
05-04-2006, 03:30 PM
I hate cardio so I don't think I could do 45 min. of SS cardio so I just do intervals and HIIT so the cardio is shorter (and harder of course)

PowerManDL
05-04-2006, 03:30 PM
It trains the hell out of VO2 max and lactate clearance.

racerunner
05-04-2006, 03:39 PM
Originally posted by momoftwins@May 4 2006, 08:29 AM
I was just wondering for those who monitor your HR during SS cardio, how high are you usually training at? Does it really matter as long as your working at a good pace?
Sweat= good pace :happy:

collegegirl
05-04-2006, 04:04 PM
Is training the hell out of Vo2 max good or bad and are you talking about SS or intervals? I assume intervals, but I am dumb.

PowerManDL
05-04-2006, 04:10 PM
Originally posted by collegegirl@May 4 2006, 12:04 PM
Is training the hell out of Vo2 max good or bad and are you talking about SS or intervals? I assume intervals, but I am dumb.
Intervals.

And yes VO2 max is good to improve.

It's why SS cardio feels easier.

3sweeties
05-04-2006, 07:38 PM
Perceived effort is good enough.
On a scale of 1-10 with 10 being HIIT, where should SS cardio be?

jrb1980
05-04-2006, 09:53 PM
my guess: I think SS should be about a 5 - if walking is 1 and HIIT is 10 then 5, maybe 6.

Anyway, for me to hit 150s I am moving pretty quickly - that is going to take me running at less than 9 minute miles, which isn't really low intensity. But 45 min of it doesn't effect in terms of my percieved feelings of exertion in the way 25 min or so of HIIT does.

musclema
05-05-2006, 02:15 AM
Originally posted by momoftwins@May 4 2006, 08:49 AM
I was under the impression the higher the HR the more difficult the cardio might feel? Which is why I keep it a little higher than some would during SS cardio, which is what lead to my question of is it OK to keep it in this range for this long.
Hi Michelle!!!