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Getting Sweaty! Exercise & Fitness

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I am using the formula from MM's book for VO2Max (VO2 MAX = 15.3 x HR max/HR rest) and using the following formula for Heart Rate Max also from his book (HR Max = 205.8-(0.685*Age))

In the book there is a chart for ideal VO2 Max ranges by age. I am currently sitting in the average range - aiming for Good which is between 41-44 for my age.

The ideal Pulse for an Adult from what I can seem to find is between 60 - 100 I am currently averaging around 74 so I just want to see that reduce slightly.
I'm actually doing super high intensity training exercise, but because of the unfortunate acronym that makes I want to join the HIT/HIIT crowd! :grin:

I'm 5 Tabata workouts (20 seconds up, 10 seconds down, 8 intervals standard, though I'm working to raise the 8 to 16 over the next 16 weeks or so) into a 48 workout, 16 week program to see how it affects my weight loss (I have about 8-10 pounds to drop to get to the finish line) and my overall health.

Doing this on a stationary bike at a gym at work, but will probably buy a bike for at-home workouts (or I'll do equipment-free versions at home in a pinch).
TBrewerton wrote: I am using the formula from MM's book for VO2Max (VO2 MAX = 15.3 x HR max/HR rest) and using the following formula for Heart Rate Max also from his book (HR Max = 205.8-(0.685*Age))

In the book there is a chart for ideal VO2 Max ranges by age. I am currently sitting in the average range - aiming for Good which is between 41-44 for my age.

The ideal Pulse for an Adult from what I can seem to find is between 60 - 100 I am currently averaging around 74 so I just want to see that reduce slightly.



Thanks for that.
BruceE wrote: I'm actually doing super high intensity training exercise, but because of the unfortunate acronym that makes I want to join the HIT/HIIT crowd! :grin:

I'm 5 Tabata workouts (20 seconds up, 10 seconds down, 8 intervals standard, though I'm working to raise the 8 to 16 over the next 16 weeks or so) into a 48 workout, 16 week program to see how it affects my weight loss (I have about 8-10 pounds to drop to get to the finish line) and my overall health.

Doing this on a stationary bike at a gym at work, but will probably buy a bike for at-home workouts (or I'll do equipment-free versions at home in a pinch).


so much to learn about this exercise/workout stuf.. e.g. Tabata workouts.

you sound like you really have a plan. well done

you are member number 14 @BruceE
TBrewerton wrote: I am using the formula from MM's book for VO2Max (VO2 MAX = 15.3 x HR max/HR rest) and using the following formula for Heart Rate Max also from his book (HR Max = 205.8-(0.685*Age))

In the book there is a chart for ideal VO2 Max ranges by age. I am currently sitting in the average range - aiming for Good which is between 41-44 for my age.

The ideal Pulse for an Adult from what I can seem to find is between 60 - 100 I am currently averaging around 74 so I just want to see that reduce slightly.


That's a good idea -- basically measure your resting heart rate periodically and watch it go down as HIT improves your VO2max, right?

I've been running a lot over the past year and a half or so, so my resting HR is in the weeds. By the formula you give it looks like my VO2max is about 49-54 range, though I should relax for a few minutes and get a solid measurement. Is this a lying-down resting heart rate first thing in the morning, or more of a sitting down on the couch sort of measurement?
Has he ever prepped/made/jarred/lidded/stored/transported/sold jars of chutney?
He hasn't.
I'm obviously in my own Fast club, then.
I'd like to join. HIIT is just part of the program I set up for myself. I'm also doing weights and traditional running (hill runs, long runs) to train for a half-marathon. I'm doing HIIT twice a week (8s/12s for 20mins plus warm up/cool down, I.e. based on the Boutcher study). My goals are to lower body fat %, increase muscle, improve my general fitness, and improve my 10k and half-marathon times.
Yea I am pretty sure it was a first thing in the morning Heart Rate. I have taken 3 measurements and taken the average to give my starting measurements.

(just realised I looked at the wrong chart... I am not a woman hahahaha my actual VO2 is in the "fair" range which is below average :-()
PennyForthem wrote: Has he ever prepped/made/jarred/lidded/stored/transported/sold jars of chutney?
He hasn't.
I'm obviously in my own Fast club, then.


Incidental exercise is the best.
PennyForthem wrote: Has he ever prepped/made/jarred/lidded/stored/transported/sold jars of chutney?
He hasn't.
I'm obviously in my own Fast club, then.


This is NEAT exercise - I forget what it stands for sorry lol.

In the book Michael touches on this briefly on the importance of being active throughout the day rather than just having a regimented fitness time table.

NEAT is all about being more aware of your activity throughout the day and making an effort to improve it with simple things like standing up and pacing when on the phone instead of sitting down etc.
Hi there,
I'm joining in. Last swing at work I planned out an exercise regime to do in my room as the gym is so scungy, using a resistance band and body weight. I am going to get up before work on my fast days and use the stationary bike to do HIT.
Non fast days I shall be doing strength exercises. If I commit publicly, I deserve to be battered with a wet fish if I don't stick to it!!!
I definitely want to join the club, so sign me up!

And I will check with my physio whether I am ok to start now, 3 months after ACL knee reconstruction.

Will add in my goals once I have spoken with him :)
Oh can I join too? Very interested, starting out with breaking into sprints when out with the dog, even when people look at me! I don't know what all this v2omax is though. I will probably buy the book at some point, but the irony of buying yet another book about exercise, when I should be doing it puts me off a little. Also taking more of an interest in the weights zone in the gym. I like the idea of regular NEAT reminders, how about sporadic posts encouraging us to get up and walk about instead of lounging around reading up on HIIT?! :wink:
I'm reading the book so will think about joining when I've finished. I failed miserably in the Christmas club so not sure if I'm a good club member :frown:
Hi me again. Just read through this thread and I guess I was doing my version of HIT before having a break from exercise for a few months. Not as intensive but helps me think I might be able to do this. :smile:
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