Weight Loss/to Date -post your weght loss for the week/total

[Steelhead]

[snip]
I don't row to break any speed records but follow the method of Dr. Philip Maffetone--monitoring my heart rate and keeping it below the anaerobic threshold.

I look forward to see your progress.

Again, good luck,

Here's a link to Dr. Philip Maffetone's method (Want Speed? Slow Down): http://www.rrca.org/publicat/slowdown.html

Here's his 180 formula:

The 180 Formula
To find your maximum aerobic heart rate:

1. Subtract your age from 180 (180 - age).
2. Modify this number by selecting one of the following categories:
* If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.
* If you have not exercised before, you have exercised but have been injured or are regressing in your running, or you often get colds or flu or have allergies, subtract 5.
* If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
* If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 - 30 = 150, and 150 - 5 = 145. This is your maximum aerobic heart rate. For efficient base building, you should train at or below this level throughout your base period.

Interesting.

[Bob S.]

Here's a link to Dr. Philip Maffetone's method (Want Speed? Slow Down): http://www.rrca.org/publicat/slowdown.html
Here's his 180 formula:
The 180 Formula
To find your maximum aerobic heart rate:
1. Subtract your age from 180 (180 - age).
2. Modify this number by selecting one of the following categories:
* If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.
* If you have not exercised before, you have exercised but have been injured or are regressing in your running, or you often get colds or flu or have allergies, subtract 5.
* If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
* If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 - 30 = 150, and 150 - 5 = 145. This is your maximum aerobic heart rate. For efficient base building, you should train at or below this level throughout your base period.
Interesting.

Sheesh! That gives me 180 - 81 (almost 82) - 10 (open heart surgery 7/31/03) - 5 (allergies) + 5 (making progress) = 88 to 89. What the heck am I doing trying to put in at least 30 minutes each day at 112 and up and doing the harder pieces in the 140s and 150s? Of course, I was supposed to pick only one category, not three, but two of them cancel each other out. I haven't checked out the site yet, but I have the feeling that Maffetone's formula doesn't apply very well to ages much above thirty. I much prefer the one that is something like 205 - one half your age. That puts it at over 160 which gives me a little leeway.

Bob S.

[nteeman]

Here's a link to Dr. Philip Maffetone's method (Want Speed? Slow Down): http://www.rrca.org/publicat/slowdown.html
Here's his 180 formula:
The 180 Formula
To find your maximum aerobic heart rate:
1. Subtract your age from 180 (180 - age).
2. Modify this number by selecting one of the following categories:
* If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.
* If you have not exercised before, you have exercised but have been injured or are regressing in your running, or you often get colds or flu or have allergies, subtract 5.
* If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
* If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 - 30 = 150, and 150 - 5 = 145. This is your maximum aerobic heart rate. For efficient base building, you should train at or below this level throughout your base period.
Interesting.

Sheesh! That gives me 180 - 81 (almost 82) - 10 (open heart surgery 7/31/03) - 5 (allergies) + 5 (making progress) = 88 to 89. What the heck am I doing trying to put in at least 30 minutes each day at 112 and up and doing the harder pieces in the 140s and 150s? Of course, I was supposed to pick only one category, not three, but two of them cancel each other out. I haven't checked out the site yet, but I have the feeling that Maffetone's formula doesn't apply very well to ages much above thirty. I much prefer the one that is something like 205 - one half your age. That puts it at over 160 which gives me a little leeway.

Bob S.

Yes, the formula needs adjustment for ages under 20 and over 70. He covers this in his book. But for those within those ages it works better than the other formulas. If you are doing 112bpm and up you should have some idea as to what your top HR is before you go into the anaroebic range. If not another test is that you can still hold a conversation while at the rate you are keeping. If you are unable to converse you may want to lower your rate. That is if your goal is to keep in the aerobic range.

[nteeman]

WIOTW--155.0lbs. 16.6% bodyfat.

[nteeman]

WIOTW--156.0lbs. 16.9% bodyfat.

[nteeman]

WIOTW--155.4lbs. 17.2% bodyfat.

[bostonwnb]

Sunday Aug 20

163 lbs - 18.6% bodyfat reading on the Tanita scale, for what it is worth.

Average daily calories eaten last week (Fitday): 1999 per day. fat 30%; sat fat 7%; carb 48%; protein 18%.

54, 5' 10" (178 cm).

Total miles run: 31
Total meters erg: 40365

[nteeman]

WIOTW--157.4lbs. 18.1% bodyfat. post vacation

[bostonwnb]

Sunday Aug 27

162 lbs – approx. 18.2% bodyfat (Tanita)

Average daily calorie intake last week: approx 1700; fat 20%; sat. fat 5%; carbs 59%; protein 17%.

54, 5' 10" (178 cm).

Past week miles run: 22
Past week meters erg: 22290