Peak HR?

[WendiG]

Ok! I'm def far ftom fit right now it takes me 13-15 min to run....JOG a mile. Im jogging 30 min 3xweek. Fitbit has me as being in peak zone for 85%  of that. I dont feel particularly stressed or anything, but the recommendation is to stay mostly in cardio with intervals in oeak. If I slow down to cardio I might as well walk! Im 55 y/o female and the HR in peak is usually 145-150.  Do  I really need to slow down?

[Dominique · Accepted solution]

If you’ve been sedentary for a while and are out of shape, it’s expected even a mild effort (like jogging at low speed) will send your HR relatively high. After a few weeks/months, your HR during effort should significantly decrease for the same effort. In other words, some adaptation takes place, as with any type of training.

I noticed the same when I started to run again 3.5 years ago (I was 52 at the time, i.e. about the same age as you). Jogging at low speed on flat terrain would send my HR to about 150 (I was using a third-party HR monitor at the time, as no Fitbit was HR-enaled back then). Now the same speed would send my HR to about 120-125 and I would need to run a lot faster (or uphill) in order to reach 150.

Keep exercising, as long as you’re not overdoing it. The fact you’re able to jog at all shows you’re not that out of shape.

[shipo]

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@WendiG wrote:

Ok! I'm def far ftom fit right now it takes me 13-15 min to run....JOG a mile. Im jogging 30 min 3xweek. Fitbit has me as being in peak zone for 85%  of that. I dont feel particularly stressed or anything, but the recommendation is to stay mostly in cardio with intervals in oeak. If I slow down to cardio I might as well walk! Im 55 y/o female and the HR in peak is usually 145-150.  Do  I really need to slow down?

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 Do you really need to slow down?  Yes and no.

The thing about the heart rate zones is they are based on a hugely flawed statistical model which says 220-Age should be your maximum heart rate.  To that I say B.S.!  I run (and help coach) with two running clubs and not even one of my fellow runners fits within that statistical model.  Said another way, I rather doubt you do as well.  If you are running along and breathing at a rate where you can carry on a conversation in short sentences and your heart rate is in the "Peak" zone, then I would recommend you edit your profile and bump your "Max Heart Rate" setting up ten or so beats per minute.

As to the slowing down part, yes, I would recommend you slow down for a while?  Why?  Especially for beginners, slowing down is the best way to get faster.  By that I mean, miles, miles, and more miles is how you train your body to adapt to the rigors of running, and for most beginners, slowing down is the best/fastest way to add miles to your regular workouts.  The cool thing about this training method, called LSD (Long Slow Distance), is as your mileage increases over a period of months, not only will your natural pace return to your baseline, it will get faster.

Based upon your post you sound like you would greatly benefit from a C25K program (as in Couch to 5K); search the internet for one which sounds comfortable for you (there are lots to choose from), and have at it.

Keep us posted on your progress.

[WendiG]

Thanks! Thats what I was thinking..... think ill just give my cardiac system a chance to get used to the new demands then ill consider my speed.  

[WendiG]

Thanks for the input! Ive done couch to 5K before and at this point I feel like it would be taking me backwards. Think ill just slow diwn a bit and give my cardiac system a chance to adapt to the new demands, then start working on speed😊.