new workout program without DOMS

reflectx · 07-02-2006, 09:33 PM

I started last summer with a program suggested by Excompetitor. In the fall of 2005, I was getting results with that program and then got an arm injury blocking a kick in martial arts and had to ease off the weights. His program spared me a lot of shoulder problems by not working them everyday through other exercises

Summer 2005 program

================
Day 1
================
Chest
Incline Presses, Dips

Back
Pullovers, Chins

Delts
Militarie presses

================
Day 2
================
Quads
Squats and Lying Leg Curls

Tri Ceps
French Press

Biceps
and BarBell Curls

================
Day 3 - REST
================

================
Day 4
================

Chest
DumBell benches and Incline Flyes

Back
Barbell Rows and Deadlifts

Delts
Lateral Raises

================
Day 5
================

Quads
Leg Presses and Standing Leg Curls

Tri Ceps
Pushdowns

Bi Ceps
Scott Curls

================
Weekend Off
================

I talked to a trainer at my gym and he changed some things in the program to see if it can work better.

Modified Program
Summer 2006

================
Day 1
================
Chest
DB Incline Presses, DB Bench

Tri Ceps
U Bar - French Press

Delts
Militarie presses, Rotator Cuff

Cardio and ABs

================
Day 2
================
Quads
Squats, Lunges

Back
Chins and (I could add pullovers like the first program)

Biceps
EZ Bar Curls, Alt Dumbell Curls

================
Day 3 - REST
================

Cardio and ABs

================
Day 4
================

Chest
Pushups, DB Chest Flyes

Tri Ceps
Pushdowns

Delts
Lateral Raises, Shrugs

================
Day 5
================

Quads
Leg Presses

Bi Ceps
Scott Curls, Reverse Curls

Back
Lat Pulldown, Barbell Rows and Stiff Legged DB Deadlifts

Cardio and ABs

================
Weekend Off
================

I do stiff legged deadlifts now and smith machine squats to spare lower back pain. I dont do leg ext or leg curls because it made my walk clumsy. I quit doing dips to prevent shoulder problems. I do dumbell chest flyes instead of machine to prevent shoulder noises. I am using U Bar to do tri cep extensions because it keeps my elbows closer together. I sit on a stability ball for mil press to keep a straight back.

I can run and do deadlift now without getting DOMS.

Goals
------
#1 Strength
#2 Cardiorespiratory Endurance
#3 lose fat

Body Comp
-----------
Age
38
Height
73.5
Weight
205
Neck
15
Abdomen
37

Body Compostion
http://www.linear-software.com/online.html

Bodyfat %
21
Lean weight
160
Fat Weight
44

BMR and BMI
http://www.linear-software.com/bmr_bmi.html

BMI
26 - overweight
BMR
2023
Activity Factor
3135 per day

reflectx · 07-03-2006, 07:21 PM

DB Incline Press
55s x10, 65s x10, 70s x8, 75s x4 + 2spots

U Bar
70 x10, 80 x8, 90 x2

Cardio
3 miles in 32 minutes

Abdomen
20 minute

DB Bench
65 x10, 70 x8, 75 x7, 80 x4

Mil Press
35s x10, 40s x6, 45s x4

Rotator Cuff
#5 x10, #6 x5, #7 x4
Reverse
#3 x10, #4 x7, #5 x3

I skipped lunch to try losing weight. I was down to 201.5 from 205. My cardio sessions must be starting to work. I am going to try for 3 times a week cardio.

reflectx · 07-05-2006, 11:21 PM

weight before cardio
202 pds

Cardio
3 miles in 28 min and 40 seconds.

weight after cardio
201 pds

I just received my BodyTracker CD and MyoTape in the mail today. I placed my photo into the program with my stomach relaxed and I can clearly see the 37 inches of abdomen.

It calculated a goal 10% bodyfat would be to lose 25 pounds from a weight of 202 down to 176 pounds.

I could go for 15% bodyfat which would be to lose 15 pounds from 202 pds down to 186 pds.

reflectx · 07-07-2006, 09:28 PM

7-6-06 Thur
------------

Pushups
23, 13, 14, 18

DB Chest Flyes
40s x18, 45s x14, 55s x12, 60s x8

Lat Raise
15s x16, 20s x13, 25s x8, 30s x6

Shrugs
65s x10, 70s x10, 75s x10, 80s x8

Pushdowns
#7 x10, #8 x8, #9 x8, #9 x7, #10 x4

20 min ABs

7-7-06 Fri
----------

30 minute spin class and 15 min ABs

Preacher Curls
60 x12, 70 x9, 80 x6

Reverse Curls
50 x10, 60 x9, 70 x4, 75 x3 + 2 spots

Deadlift - stiff leg DB
65s x6, 70s x6, 80s x7, 85s x6

Barbell Rows
155 x6, 165 x8, 175 x7

Lat Pulldowns
#9 x14, #10 x10, #11 x8, #12 x7

I skipped lunch today, didnt eat for 10 hours, and after cardio weighed myself and I had gained a 1/2 pound of fat. I had good energy tho. I will plan to make 4-5 meals a day again, so my body doesnt store fat from not eating regular. I spent the last 2 years packing loads of carbs with extra heaps of rice and just realized I had gained 25 pounds of fat and not muscle. I am thinking skipping the rice and eating vegetables only. I had a bean salad for dinner, to cut the wheat. All the years of force feeding loads of carbs was probably too much pressure on my system and it was a relief to skip lunch for a few days.

weight
202.5 pds

reflectx · 07-15-2006, 11:26 PM

7-11-06 Tues
--------------

EZ Curls
60 x10, 70 x9, 80 x4, 90 x3 + 2 spots

Alt Dumbell
30s x12, 35s x7, 40s x6, 45s x3 + 1 cheat

Pullups
25pds x4, 20pds x5, front 0 x6, backhand 0 x3

Lunges
15s x10, 20s x10, 25s x10

Squats
135 x6, 155 x6, 165 x4, 175 x4

7-12-06 Wed
--------------

2.7 mile in 30 minutes 400 calories

break for a few minutes

2.7 mile in 30 minutes 386 calories

total

5.4 miles in 1 hour 786 calories consumed

20 min Abs

7-13-06 Thurs
---------------

Pushups
26, 14, 12, 17

DB Chest Flyes
40s x16, 45s x12, 50s x8, 55s x7

Lat Raise
15s x16, 20s x10, 25s x8, 30s x6

Shrugs
60s x10, 70s x12, 75s x10, 80s x8

Pushdowns
#7 x12, #8 x8, #9 x4, #10 x2

Ab Pulldowns
#9 x10, #10 x7

15 min Abs

7-14-06 Fri
------------

45 minutes spin class
15 minutes Abs
10 minutes on stairstepper
(weight 202pds - set on Fat Burner level 10, for 10 minutes, consumed 1350 calories)

I felt pretty sick for 20 mins after burning 1350 calories according to the Stairstepper. At first I was stronger, then lost it, and quit early 3 exercises out 6

Lat Pulldown
#9 x10, #10 x10, #11 x9, #12 x10

Preacher Curls
60s x10, 70s x7, 70s x4

Reverse Curls
50 x10, 60 x8, 75 x5, 75 x5 + 1 spots

Leg Press
270 x5

Bodyweight 202 pds

jaguarr · 07-16-2006, 05:50 PM

I like the new, modified workout, man. Keep at it!

jag

reflectx · 07-18-2006, 09:04 PM

DB Incline Press
60s x10, 65s x8, 70s x6 + 2 spots, 75s x5 + 2 spots

DB Bench
60s x14, 70s x10, 80 x6, 85 x2

Tri Cep Ext U Bar - keeping lower back down
60 x12, 70 x8, 80 x4

Mil Press on stab ball
40s x7, 45s x3

Rotator Cuff rev
#3 x10, #4 x8, #5 x6

Rotator front
#5 x10, #6 x8, #7 x5

Rope Pulldown
#8 x16, #10 x10, #11 x8

Spin class + Abs

weight 200 pds

i have lost 5 pounds of fat now, from 205 down to 200 pds

reflectx · 07-18-2006, 09:09 PM

Quote:

Originally Posted by jaguarr

I like the new, modified workout, man. Keep at it!

jag

Thanks Jag,

Its a great relief to be over the DOMS.

reflectx · 07-21-2006, 10:10 PM

7-19-06 Wed
-------------

Cardio
5.3 miles in 1 hour
823 calories

bodyweight 198 pds

7-20-06 Thurs
--------------

Pushups
17, 10, 14, 17

DB Chest Flys
40s x16, 45s x15, 50s x12, 55s x9

Lat Raise
15s x16, 20s x12, 30s x6

Shrugs
70s x10, 75s x8, 80s x8, 85s x5

Pushdowns - rope
#6 x20, #7 x16, #8 x10, #9 x5

7-21-06 Fri
-----------

Preacher Curls
60 x12, 70 x9, 80 x3, 80 x4 + 1 spots

switched to high rep and low weight for the burn

Preacher Curls
50 x16 + 2 spots, 60 x8, 55 x8 + 3 spots, 50 x9 + 3 spots

Lat Pulldown
#7 x20, #8 x15, #9 x9, #10 x5

Barbell Rows
115 x16, 125 x8, 115 x10

Reverse Curls
40 x14, 45 x10, 45 x7 + 2 spots, 45 x6 + 2 spots

Leg Press
270 x20, 360 x12, 410 x9

Cardio
3 miles in 28.50 minutes
455 calories expended

bodyweight 200 pds

15 min Abs

Years ago, I tried to lift weights in a way to avoid the pain of a burn. Now I have plateaued for years and probably lose extra reps as soon as it hurts. This is going to be like starting lifting weights all over again and I need to lose 20 pounds of fat. The first set of high reps, I didnt feel much. The last 4 sets, I was getting into some burns and pain. I am going to have to try retraining myself, to lift those higher reps. I am going to try a week or two of training in the 12-15 rep range. Then a week of starting out in higher reps and try to maintain my 4 rep range maxes. I am not seeming to get the progress I want from continually working from 10 reps, to 8 reps, 6 reps, and then 4 reps. Soon as my muscles give out from 2-4 rep ranges, it doesn't feel like a got a workout, I just fail. I could try doing 2-3 sets of my 2-4 rep range.

reflectx · 07-25-2006, 10:32 PM

I am back down to 198 pounds bodyweight. I am trying to lose fat until I am about 190 pounds.

7-25-06 Tues
-------------

EZ Curl Bar
50 x20, 60 x14, 65 x9, 65 x7 + 1 cheat

Dumbell Curls
20s x22, 25s x9, 20s x14, 25s x10

Pullups - machine assist
#8 x12, #9 x10, backhand #12 x9, parallel grip #9 x9

Lunge Steps
15s x20, 20s x18, 25 x14

Squats
75 x12

IdahoViking · 07-26-2006, 08:43 AM

I have finally worked myself up to the point where my bench press has caused DOMS. It was wierd though, normally when I experience it - it is when I first wake up, but yesterday I woke up feeling great; but by about 2:00 PM my pecs started hurting whenever I used them.

But, it hurt so good!

reflectx · 07-27-2006, 09:27 PM

I think the pain is allright if there is still full range of motion. I know for its too far, if I cant walk the next day. I just had some problems with leg pain after doing walking lunges and then running the next day. It was only leg pain and luckily not with back pain that used to cause me some serious DOMS. I should probably just stretch at home. I usually only exercise at gym.

I skipped working out today because of lack of sleep. I couldnt sleep last night because of heat or too much energy for about the 5th time in a month. I didnt expect to lower my carb intake with smaller foor portions and have increased energy.

7-26-06 Wed
-------------

Cardio

3 miles in 29 minutes
455 calories expended
bodyweight 199 pds

15 min Abs

ss2handyman · 07-28-2006, 04:14 AM

I have had many injuries over 20 years of training some bad, the best thing I did was stop all training for 2 months or until I had recovered, you cant go on training with injuries,you cant really train round them so, stop training and recover, I trained round injuries when I was younger, I did strongman, being young you think you can go on, but I still suffer now, you cant do shoulders if you have a bad shoulder.
SIMLPE, REST

Quote:

Originally Posted by reflectx

I started last summer with a program suggested by Excompetitor. In the fall of 2005, I was getting results with that program and then got an arm injury blocking a kick in martial arts and had to ease off the weights. His program spared me a lot of shoulder problems by not working them everyday through other exercises

Summer 2005 program

================
Day 1
================
Chest
Incline Presses, Dips

Back
Pullovers, Chins

Delts
Militarie presses

================
Day 2
================
Quads
Squats and Lying Leg Curls

Tri Ceps
French Press

Biceps
and BarBell Curls

================
Day 3 - REST
================

================
Day 4
================

Chest
DumBell benches and Incline Flyes

Back
Barbell Rows and Deadlifts

Delts
Lateral Raises

================
Day 5
================

Quads
Leg Presses and Standing Leg Curls

Tri Ceps
Pushdowns

Bi Ceps
Scott Curls

================
Weekend Off
================

I talked to a trainer at my gym and he changed some things in the program to see if it can work better.

Modified Program
Summer 2006

================
Day 1
================
Chest
DB Incline Presses, DB Bench

Tri Ceps
U Bar - French Press

Delts
Militarie presses, Rotator Cuff

Cardio and ABs

================
Day 2
================
Quads
Squats, Lunges

Back
Chins and (I could add pullovers like the first program)

Biceps
EZ Bar Curls, Alt Dumbell Curls

================
Day 3 - REST
================

Cardio and ABs

================
Day 4
================

Chest
Pushups, DB Chest Flyes

Tri Ceps
Pushdowns

Delts
Lateral Raises, Shrugs

================
Day 5
================

Quads
Leg Presses

Bi Ceps
Scott Curls, Reverse Curls

Back
Lat Pulldown, Barbell Rows and Stiff Legged DB Deadlifts

Cardio and ABs

================
Weekend Off
================

I do stiff legged deadlifts now and smith machine squats to spare lower back pain. I dont do leg ext or leg curls because it made my walk clumsy. I quit doing dips to prevent shoulder problems. I do dumbell chest flyes instead of machine to prevent shoulder noises. I am using U Bar to do tri cep extensions because it keeps my elbows closer together. I sit on a stability ball for mil press to keep a straight back.

I can run and do deadlift now without getting DOMS.

Goals
------
#1 Strength
#2 Cardiorespiratory Endurance
#3 lose fat

Body Comp
-----------
Age
38
Height
73.5
Weight
205
Neck
15
Abdomen
37

Body Compostion
http://www.linear-software.com/online.html

Bodyfat %
21
Lean weight
160
Fat Weight
44

BMR and BMI
http://www.linear-software.com/bmr_bmi.html

BMI
26 - overweight
BMR
2023
Activity Factor
3135 per day

reflectx · 07-30-2006, 07:15 PM

That sounds like good advice. I plan to be active and exercise for the rest of my life, so I dont want to risk anything. I ended up taking thurs and fri off.

powerman2000 · 07-31-2006, 06:06 AM

You're a better man than I am for also running for exercise.

reflectx · 08-01-2006, 09:34 PM

Endurance exercise is always a challenge for me. Lately my health has improved, and I am seeming to get more energy from doing cardio plus abs. I am eating less too.

7-31-06 Mon
-------------

DB Incline Press
55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots

Mil Press - stab ball
20s x15, 25s x8, 20s x9, 15s x14 + 3spots

Tri Cep Ext - U Bar
50 x16, 60 x14, 70 x6, 60 x10

DB Bench
50s x14, 50s x8, 40s x12, 40s x10 + 3 spots

Rotator Cuff - cable
#3 x16, #4 x8, #3 x11, #3 x10

reverse
#1 x20, #2 x10, #3 x5, #2 x14

Cardio
3 miles in 29 minutes
455 calories expended

weight today
197 pounds

8-1-06 Tues
------------

Alt Dumbell
15s x40, 20s x20, 25s x15, 30s x6 + 3 spots

Db walking Lunges
15s x16, 20s x14, 25s x12

Pullups
#10 x17, #9 x10, backhand #13 x16, backhand #13 x12

EZ Curl
50 x13, 40 x17, 40 x10

Squats
95 x14, 95 x12

reflectx · 08-02-2006, 07:37 PM

weight before running
198 pds

Cardio
5.13 miles in 1 hour
678 calories expended

reflectx · 08-03-2006, 08:04 PM

Pushups
30, 20, 16, 10, 20

Fly machine - I found bending my arms prevents my shoulders from cracking
132 x20, 132 x18, 132 x15, 132 x17

Lat Raise
15s x20, 20s x15, 20s x15, 25s x8

Shrugs
35s x20, 50s x20, 65s x16, 65s x20

Tricep Pushdown rope
#7 x16, #8 x12, #8 x10, #8 x15

15 min Abs
rest 5-10 seconds

I ate larger meals the last 2 nights and my weight is now 199 pds. I found out today my greatest obstacle to progress is my depression. The more depressed I let myself get, the more tired I think I am, and the more time I waste resting and get even more tired. I got off the couch at gym today and realized, I had more energy then I thought I did. I am going to have to get way more psyched to burn more calories than I eat. I could do 15 mins Abs everyday.

reflectx · 08-04-2006, 08:57 PM

I really tried to be intense tonight with high reps. I can see now that my biggest problem is depression. I am trying to have high spirits, motivation and effort.

pre workout weight
199 pds

Cardio
Stairmaster
10 mins at level 10
134 calories expended

20 min spin class
10 min abs

Preacher Curls
40 x35, 50 x18, 55 x10, 50 x14

Leg Press
270 x20, 320 x20, 360 x18, 410 x10

Lat Pulldown
#7 x25, #8 x17, #9 x18, #10 x10

Barbell Rows
115 x18, 115 x17, 125 x10, 125 x7

Deadlift - stiff leg DB
60s x14, 60s x14, 60s x10

Reverse Curls
40 x18

Cardio
2 mile run in 21 minutes
300 calories expended

post workout weight
198 pds

reflectx · 08-07-2006, 07:00 PM

Decline Bench
135 x19, 145 x15, 145 x10

DB Incline Press
55s x10, 45s x20, 50s x12

Reverse Rotator Cuff
#3 x15, #4 x11, #3 x11, #2 x16

Sideways Cable Arm Tricep Extension
#4 x20, #5 x20, #6 x11, #5 x13

Cable Cross - leaning
#8 x20, #10 x26, #11 x14, #8 x24

Rotator Cuff
#3 x25, #4 x17, #5 x10

DB Bench Press
50s x9, 45s x12, 40s x10

Cardio
3 miles in 29.50
445 calories expended

15 min Abs

weight 196 pds

reflectx · 08-13-2006, 11:25 PM

8-8-06 Tues
------------

Alt Dumbell Curl
20s x20, 25s x20, 35s x6, 30s x10

Seated Rows
#6 x25, #8 x20, #9 x17

Barbell Rows
115 x20, 125 x16, 125 x14

Leg Press
270 x20, 360 x16, 360 x16

8-9-06 Wed
------------

Cardio
60 min spin class
10 min Abs

weight
195.5

8-10-06 Thurs
--------------

Peck Deck
132 x26, 144 x16, 156 x17, 168 x14

Front Cable Raise
#3 x15, #4 x14, #4 x13, #5 x10, #5 x9

Shrugs
135 x20, 155 x16, 155 x14, 155 x14

Lat Raise
15s x17, 20s x14, 20s x11

Tri Cep Pushdown
#7 x18, #8 x14, #8 x14, #8 x14

weight
196.5

8-11-06 Fri
-----------

Lat Pulldown
#8 x25, #9 x15, #9 x16, #10 x10

Lunges
15s x16, 20s x16, 25s x14, 30s x14

Deadlift - stiff DB
60s x15, 60s x15, 65s x15

Preacher Curls
50 x20, 55 x11, 55 x10, 50 x12

Reverse Curls
40 x20, 50 x12, 45 x11, 40x 6 +3 spots

Cardio
3 miles in 34 mins
460 calories expended

15 min Abs

weight
196 pds

reflectx · 08-15-2006, 06:42 PM

DB Incline Press
50s x19, 55s x13, 55s x 11, 45s x8

Tri Cep Cable Isolation
#5 x15, #5 x15, #5 x14, #5 x11

Decline Bench
135 x14, 135 x12, 135 x10

Front Leaning Cable Cross
#9 x30, #11 x16, #11 x15, #11 x14

U Bar Ext
60 x14, 60 x13, 60 x10, 60 x7

Rotator Cuff
#4 x20, #5 x14, #5 x10, #3 x18

Cardio
3 miles in 29.30
450 calories

20 min Abs

weight
195.5 pds

reflectx · 08-18-2006, 09:16 PM

8-16-06 Wed
-------------

20 min interval run
distance 2.2 miles
5-9mph in 4 cycles
325 calories expended

15 min Abs

8-17-06 Thur
-------------

Peck Deck
132 x29, 144 x20, 156 x15, 156 x14
intensity 9, 10, 10, 10

Front Cable Raise
#3 x20, #4 x15, #4 x13, #4 x12
intensity 8, 10, 10, 10

Shrugs
135 x23, 155 x16, 155 x15, 155 x10
intensity 8, 9, 8, 9

Lat Raise and Squats
15s x15, 20s x13, 20s x12, 20s x15
intensity 8, 9, 9, 8

DB Bench Press
50s x20, 55s x9, 50s x12, 50s x7
intensity 9, 9, 10, 9

Overhead DB Extension
30 x20, 35 x20, 40 x15, 40 x14
intensity 6, 9, 9, 10

Cardio

1 hour aerobics
1 hour outdoor exercise like stairsteps, jumping, spin class, abs

My first time in Aerobics and Outdoor Exercsie. I didnt realize how many calories that would expend. I ate about 500-1000 less calories than I expended. I spent about 7 hours exercising Thurs. Then the next day, my system must have went into food conservation because I gained 1 pound of fat, instead of losing 1. I have this charted out on a program called Diet Power, and I see now, to lose weight, I need to eat at least 2500 and stay under 3100.

8-18-06 Fri
-----------

Alt Dumbells
25s x18, 25s 15, 30s x7, 25s x13
intensity 8, 8, 7, 8

Seated Rows
#7 x30, #9 x26, #10 x18, #11 x12 + 2 spots
intensity 5, 7, 8, 9

DB Pullover
45s x25, 50s x20, 55s x16
intensity 7, 8, 8

Pullups
#10 x18, #10 x15, #10 x10, #10 x12
intensity 8, 7, 7, 7

I quit early today, to go home and make sure I eat enough to sustain exercise and lose weight. Right now I am at about 2500 calories and 130 protein. I could get up to close to 3000 calories tonight.

The second time I rated intensity, I lowered it, to say a 10 is the maximum intensity in good form that made an extra rep.

weight
197 pds

reflectx · 08-26-2006, 03:19 PM

My gym was closed this week.

reflectx · 09-02-2006, 04:55 PM

Cardio
3 miles in 29.40 min
450 calories

15 min Abs

reflectx · 09-02-2006, 05:01 PM

1/2 mile warmup run
80 calories

Alt DB
25s 22, 30s x13, 25s x19, 30s x7
intensity 6, 7, 8, 8

Seated Row
#10 x20, #11 x15, #11 x13, #11 x7 + 4 spots
intensity 6, 7, 8, 9

Leg Press
360 x14, 360 x16, 360 x14
intensity 6, 7, 8

EZ Curl Bar
50 x13, 50 x10, 50 x8, 50 x6
intensity 7, 8, 8, 7

1 mile run
138 calories

15 min Abs

bodyweight
196 pds

UCANDOIT · 09-04-2006, 03:06 AM

Hi Reflectx, some good advice I received about reducing BF has really helped me reduce from 20 to 15.7% and still going (I also increased mass from 83kg to 87kgs).

Previously I was doing cardio on all the machines and taking note of all the calories burnt. The harder I was working the more calories I burned the more BF I should lose???? Not so....

You body and HR works in zones, it is generally accepted that between 65%-75% Max heart rate will give best fat burning zones. 75 - 85 best cardio, if you want to inprove your fitness this is where you need to be.

I have recently bought a Polar HRM and it works very well to keep me in the fat burning zones, supprisingly enough it requires a lot less effort to do 30 mins cardio in this zones than I was doing before...

Keep the journal going and good luck with your injuries

reflectx · 09-04-2006, 10:32 AM

I am not sure what you mean? It is more important to track heart rate than calories burned?

I have a MIO watch and the treadmills at gym also have heart rate sensors.

UCANDOIT · 09-05-2006, 02:10 AM

Yep, you are correct. I have copied and pasted this from another web site so I can not claim to be clever enough to come up with this myself. You will see that all exercise burns cal, it all depends where you heart rate is as to where and what they do when burning calories??

http://www.thewalkingsite.com/thr.html

TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

The percents sometimes changes but I stick between 65 to 75%.

Good luck and please feel free to ask any more questions, I hope this helps.

reflectx · 09-10-2006, 03:28 PM

Those are good formulas. I am trying to memorize them. I just started school and havent tried checking heart rates yet. I will bring my Pulse watch to the treadmills this week.

I am fairly certain about losing weight now. I started in early July at 205 pds and now in early September at 195 pds.

(220) - (age) = Max Heart Rate

(Max HR) - (resting heart rate) = HRR

(HHR) x (60% to 80%) = training range %

(Training range %) + (Resting heart rate ) = Target training zone

220 - 38 = 182

182 - 72 = 110 bpm

110 x 60% = 66
110 x 80% = 88

66 + 72 = 138
88 + 72 = 160

training range = 138 bpm to 160 bpm