Re: Intensity - Cardio Continued

[Guest guest]

Dan,

One other thing that can help define your level 10 intensity is a heart

rate monitor. Lots of different ways to identify your workout zone, but

I consider 90% of my maximal heart rate (220 less your age) to be the

level 10 intensity.

In my case, I am 45 years old. I would take 220 less 45 for 175. Take

80% to 90% of 175. In my case that's approximately 149 +/- 7 on the

heart rate monitor, I know I am very close or have my 10.

Of course, you can also have your heart attack or stroke, so be sure to

consider all of these exercises needing an okay from your doctor to

perform. Watch your blood pressure. Whether you're starting out by

curling 3 pound dumbbells or when you start pushing to 90% of maximal

heart rate, you really want to be safe, rather than sorry.

...Especially if you are over 40.

BTW, even when performing my moderate cardio (following my weight

training), I will try to get my heart rate up to 75% or 80% of my

maximal heart rate.

If I am not mistaken, for cardio exercises to be notably beneficial, I

somehow remember a value of greater than 60% , so again, in my case 175

* 60% is 105, therefore, exercises that keep my heart rate over 105 (but

under the 90% of maximal) are all good for my cardio vascular system.

Hoping this helps you get a jump start.

drychean256 wrote:

> I'm new to this group. So first of i'd just like to say " HI " .

>

> I've never officially entered the BFL Challenge, but i'm thinking

> about entering soon. I think the one thing that has held me back

> from getting the results that I want is the intensity on both weights

> and cardio. Does anyone have a really good definition of what they

> call their 10 intensity level? I'm sure i've hit it a few times, but

> not as often as i know i need to. any advice is appreciated!

>

> Thanks

>

> Dan

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

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E-mailto:gholowko@...

http://www.edppros.com

Telephone:

Facsimile:

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[Guest guest]

,

Thanks for the info! That gives me a really good idea of what i

should be looking for when i need to hit my 10s. I know i've done it

before, i've just never consistently hit my 10 point and i'm positive

that's why i'm not where i want to be (especially with the cardio).

I'm starting up again on Monday and this time its going to be serious!

Thanks again!

Dan

>

> > I'm new to this group. So first of i'd just like to say " HI " .

> >

> > I've never officially entered the BFL Challenge, but i'm thinking

> > about entering soon. I think the one thing that has held me back

> > from getting the results that I want is the intensity on both

weights

> > and cardio. Does anyone have a really good definition of what

they

> > call their 10 intensity level? I'm sure i've hit it a few times,

but

> > not as often as i know i need to. any advice is appreciated!

> >

> > Thanks

> >

> > Dan

>

>

> --

> Holowko, CPA, CCP

> PO Box 444

> Lafayette Hill, PA 19444-0444

> --

> E-mailto:gholowko@e...

> http://www.edppros.com

> Telephone:

> Facsimile:

> --

> Featuring Magic Software -- Developer tools for wise business

solutions!

> --

[Guest guest]

Dan,

One last follow-up...

I certainly don't hit my 10's for every exercise for every muscle group

for each day. It is something that I experience for the first week or

two after changing the weights or exercise type. For cardio, I do try

for the 10's as defined.

I also consider a " + " rating. So, if the burnout set of 12 and 12 are

not quite a 10, I call it a 9+. When I work the exercise and feel it

finally gets to a 9, with good form, and feel I can do another rep, I'll

increase the weight. The 9+ to me means I may not be able to do another

rep, but, I didn't use everything I previously mentioned to get there.

Of course the " + " , may not be an official BFL designation, but it helps

me keep track of my own growth in a way that makes sense to me.

drychean256 wrote:

> ,

>

> Thanks for the info! That gives me a really good idea of what i

> should be looking for when i need to hit my 10s. I know i've done it

> before, i've just never consistently hit my 10 point and i'm positive

> that's why i'm not where i want to be (especially with the cardio).

> I'm starting up again on Monday and this time its going to be serious!

>

> Thanks again!

>

> Dan

>

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

http://www.edppros.com

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

[Guest guest]

Hey ,

I've actually done something similar to your 9+ in the past. i think

i just need to be more honest with myself when i'm actually giving

everything i have, like your description of a real 10. Thanks again

for the advice!

Also, congrats on the progress you posted!

Dan

>

> > ,

> >

> > Thanks for the info! That gives me a really good idea of what i

> > should be looking for when i need to hit my 10s. I know i've

done it

> > before, i've just never consistently hit my 10 point and i'm

positive

> > that's why i'm not where i want to be (especially with the

cardio).

> > I'm starting up again on Monday and this time its going to be

serious!

> >

> > Thanks again!

> >

> > Dan

> >

> --

> Holowko, CPA, CCP

> PO Box 444

> Lafayette Hill, PA 19444-0444

> --

> E-mailto:gholowko@e...

> http://www.edppros.com

> Telephone:

> Facsimile:

> --

> Featuring Magic Software -- Developer tools for wise business

solutions!

> --

[Guest guest]

Hey ,

I've actually done something similar to your 9+ in the past. i think

i just need to be more honest with myself when i'm actually giving

everything i have, like your description of a real 10. Thanks again

for the advice!

Also, congrats on the progress you posted!

Dan

>

> > ,

> >

> > Thanks for the info! That gives me a really good idea of what i

> > should be looking for when i need to hit my 10s. I know i've

done it

> > before, i've just never consistently hit my 10 point and i'm

positive

> > that's why i'm not where i want to be (especially with the

cardio).

> > I'm starting up again on Monday and this time its going to be

serious!

> >

> > Thanks again!

> >

> > Dan

> >

> --

> Holowko, CPA, CCP

> PO Box 444

> Lafayette Hill, PA 19444-0444

> --

> E-mailto:gholowko@e...

> http://www.edppros.com

> Telephone:

> Facsimile:

> --

> Featuring Magic Software -- Developer tools for wise business

solutions!

> --