Heart rate workout zone question

[Maistre Gracey]

Hi all!
I'm wondering if there are any workout (cardio) gurus here to answer my questions.

Anyway, I live 1/2 my life in hotels and the other 1/2 at home. I have a cross-country skier at home which I use about 6 times/week. While in the hotel I hit the treadmill as often as I can, usually 4-5 times/week.
I work out for about an hour total, generally a combination of running and walking fast. The last 15-20 minutes I do intervals.
I have been doing this routine faithfully for the past 7 months.

I always worked as hard as I could, but I think I'm going too hard. My heart rate is about 90% MHR, and I think that's too much.
I have recently cut down to about 85%, and trying to hit 80%. It is very hard to do, as it just seems too darn slow.

Can anyone here offer some advice? Should I force myself to go slow or should I push and do 90%? Am I getting any cardiac conditioning at 90%, or does that only happen at 70%-85%?
I read that I'm working out in the anerobic zone?? Whatever that is...

My goal is to have the best cardiac workout possible. Weight loss is not an issue at this time.

One thing I have definitely noticed is the ability to stay on the equipment longer. I don't feel nearly as winded at the slower speeds, and I can now "carry on a normal conversation". It really makes working out easier!

Thanx for any advice!

MG

 

[chimera]

Anerobic zone is where your muscles start building up lactic acid. You won't be able to sustain that pace for very long...it's more of the sprinter's pace. The aerobic zone is your endurance or distance pace. Your muscles use oxygen more effeciently and you'll be able to sustain that longer. There are methods of training that help you to increase your anerobic threshold...the point at which your muscles crossover from aerobic to anerobic.

I'm still new to running so I've just looked into this stuff briefly, but if you want to come over to the weekly walking/running club threads, there's a couple guys who do use this method. Check out this post for an outline of one program:
http://www.disboards.com/showthread.php?t=1291014&page=2&pp=15

Please feel free to join us! You don't have to be training for an event to be part of the team!

 

[ohMom]

I had a VO2 max heartrate test done at my fitness center -- sounds like i know what i'm saying huh? fooled ya! seriously, i understand a bit of it -- for me, my age, gender, weight, etc was used to calculate my personal anaerobic threshold where I cross over, for me that is HR of 170. Now keep in mind I can hold that for a few minutes, so it could be likely you are too high. I was told to just hit that threshold by way of one-minute intervals, and then back down to the 155ish range for 3-4 mins. the routine worked up for me is intervals of just that -- one minute high (either incline or speed on a TM) and then 3-4 mins of what i call lower which is still moving or on a slight incline. The point is to force your heart to recover from the interval while still working. For my longer workouts, 60 mins, there is one 4-5 min 'recover' interval mid-way through which is a bit slower yet or no incline to really catch me breath and then jump back into the interval sets.

i'll see if i can find my papers and if they list my HR percentage as well.

sounds like you've built up your endurance -- that's feels great doesn't it!

 

[Maistre Gracey]

Thanx to both of you for the help! I may try to get that test done at my local fitness center. That would give me a definitive answer.
I may also browse over to that walk/run club thread. That sounds like it would be useful!

Thanx again...

MG