Today I made my new record.
It's been months since after any gym session I felt my heart beats faster. FYI, I am 33 yrs now, 160 cm, and 50 kg. Given all those parameters, my heart beat calculation shall be at 130 for fat burn and 160 for aerobic, and this is the first time I hit them again.
So, what did I do? I have 3 types of running rythm which I normally follow.
The first one is I put on my iPod, warming up for 5 minutes, i.e. walk at speed of 5, and then as the song changed, increase the speed by 1. So, it will be 6, 7, 8 and then stops at 8 and go back to 7, 6 and so on.
For 30 minutes, it is not as tough as I think, so you will still be able to continue until 60 minutes. I wasn't sure of the METS for this rythm, but as far as I feel, it is the easiest.
The second one is I put the incline at 1, and then after the 5 minutes warming up, I will set the run mode in my iPod to 30 minutes run, and I will increase the speed by 0.5 every 5 minutes, so it will be 6, 6.5, 7, 7.5, 8 and 8.5. Sometimes, if I dont have enough energy intake, I won't be able to finish at 8.5, it will stop at 8. This model, I would have 4.xx METS which meets my requirement, but then again, the heartbeat won't even reach 160 bps.
The third one is I put the incline at 0, then add the speed by 0.1 every 1 minute. Sometimes, I can go up to 8.3, sometimes 8, but then, the METS measured is 5.5, which is cool. And as the cooling down, I would just run at 5.5 speed and set the incline to either 1 or 2.
For your reference, today, I run for 27 minutes, start the speed at 6.0 and as the minute increases, add 0.1, and my maximum speed was 8.5, so for the last 2 minutes, I made it 8.5 and 8.4.
If I keyed in this info to this website, http://www.exrx.net/Calculators/WalkRunMETs.html, I get below results:
As the above METS are already considered vigorous, please see this link for reference https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/, if I can maintain min. 3 times a week, hopefully I can meet the requirement of having a good and healthy heart.
It's been months since after any gym session I felt my heart beats faster. FYI, I am 33 yrs now, 160 cm, and 50 kg. Given all those parameters, my heart beat calculation shall be at 130 for fat burn and 160 for aerobic, and this is the first time I hit them again.
So, what did I do? I have 3 types of running rythm which I normally follow.
The first one is I put on my iPod, warming up for 5 minutes, i.e. walk at speed of 5, and then as the song changed, increase the speed by 1. So, it will be 6, 7, 8 and then stops at 8 and go back to 7, 6 and so on.
For 30 minutes, it is not as tough as I think, so you will still be able to continue until 60 minutes. I wasn't sure of the METS for this rythm, but as far as I feel, it is the easiest.
The second one is I put the incline at 1, and then after the 5 minutes warming up, I will set the run mode in my iPod to 30 minutes run, and I will increase the speed by 0.5 every 5 minutes, so it will be 6, 6.5, 7, 7.5, 8 and 8.5. Sometimes, if I dont have enough energy intake, I won't be able to finish at 8.5, it will stop at 8. This model, I would have 4.xx METS which meets my requirement, but then again, the heartbeat won't even reach 160 bps.
The third one is I put the incline at 0, then add the speed by 0.1 every 1 minute. Sometimes, I can go up to 8.3, sometimes 8, but then, the METS measured is 5.5, which is cool. And as the cooling down, I would just run at 5.5 speed and set the incline to either 1 or 2.
For your reference, today, I run for 27 minutes, start the speed at 6.0 and as the minute increases, add 0.1, and my maximum speed was 8.5, so for the last 2 minutes, I made it 8.5 and 8.4.
| Time | Speed |
|---|---|
| 0:01 | 6.0 |
| 0:02 | 6.1 |
| 0:03 | 6.2 |
| 0:04 | 6.3 |
| 0:05 | 6.4 |
| 0:06 | 6.5 |
| 0:07 | 6.6 |
| 0:08 | 6.7 |
| 0:09 | 6.8 |
| 0:10 | 6.9 |
| 0:11 | 7.0 |
| 0:12 | 7.1 |
| 0:13 | 7.2 |
| 0:14 | 7.3 |
| 0:15 | 7.4 |
| 0:16 | 7.5 |
| 0:17 | 7.6 |
| 0:18 | 7.7 |
| 0:19 | 7.8 |
| 0:20 | 7.9 |
| 0:21 | 8.0 |
| 0:22 | 8.1 |
| 0:23 | 8.2 |
| 0:24 | 8.3 |
| 0:25 | 8.4 |
| 0:26 | 8.5 |
| 0:27 | 8.5 |
| 0:28 | 8.4 |
| Average | 7.29 |
If I keyed in this info to this website, http://www.exrx.net/Calculators/WalkRunMETs.html, I get below results:
As the above METS are already considered vigorous, please see this link for reference https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/, if I can maintain min. 3 times a week, hopefully I can meet the requirement of having a good and healthy heart.
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