Lanvin a écrit:le probleme avec la corde à sauter c'est que je ne suis pas sure que l'on puisse atteindre 90% de son VO2max alors la progression cardio vasculaire est limité.
Lanvin a écrit:d'apres les théories, je devrais courir à - de 90% de ma fc maxi mais en realité, 90% ca me donne 181bpm et à ce rythme là je me fais chier.
Donc la zone cardio conseillé, au chiotte.
Aerobic activity has very positive effects on cardiovascular health, but excessive activity can overstress your system, and your heart rate is a clear indicator. To check this, you can monitor your pulse rate and blood pressure at the same time each day, preferably first thing in the morning. If your pulse is elevated (increased by 8-10 beats per minute) above your normal rate, or your systolic blood pressure (the higher number) is elevated 10mm Hg or more over your normal reading, you should reduce your training load.
Date: Wed, 14 Feb 1996 10:19:06 -0400
From: mleberte@sas.upenn.edu (Michelle Leberte)
Subject: target heart rate
I know the usual formula for finding your target heart rate (220-age...) but I read somewhere that this is not very accurate as it does not take into account your physical shape. The formula I saw had you take your resting heart rate (first thing in the morning before you move AT ALL) and do something with it... I can't remember!
Does anyone know about this?
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Date: Thu, 15 Feb 1996 18:14:23 -0600
From: jlreik@students.wisc.edu (Jonathan Reik)
Subject: re: heart rate equation
Michelle,
The equation my coach gave me was as follows.
[ (220 - age - resting heart rate) x percent desired] + resting heart rate
The equation more commonly seen is
[ (220 - age) x percent desired]
My numbers, with a resting rate of 50, an age of 19 (about 20) at 85% of max would be as follow for each equation:
(220-20) x .85 = 170 for the common equation
and
[ (220 - 20 - 50) x .85 ] + 50 = 178
My coach told me that this formula assumes that because you are a trained athlete, your heart is conditioned to have a higher maximum rate, so you have to take it to a highed level to stress it than normal untrained individuals would. Hope that this helps.
Jonathan Reik
University of Wisconsin
jlreik@students.wisc.edu
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Date: Fri, 16 Feb 1996 19:54:02 -0500 (EST)
From: psnider@nr.infi.net (PSnider)
Subject: Re: Heart rate
The formula for predicting the target heart rate range you posted is correct. It is called the Karvonen formula. However, it is not used to determine your maximum heart rate. Exercise has no effect on your maximum heart rate. That is an age related variable.
The beauty of this formula is that it lets you factor in how LOW your heart rate gets when you are at rest. The better shape you're in, the lower your resting heart rate and the bigger the number for your target heart rate range.
Phillip Snider, MS,RD
"Standing still is a waste of oxygen"
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Date: Fri, 16 Feb 1996 08:09:46 -0800
From: pippin@primenet.com
Subject: Resting Pulse Rate & Maximum Heart Rate Questions
The resting pulse rate, measured when first waking up in the morning can be a good indicator of the overall level of stress in the body - at least this works well for me. I have found that my pulse level can be elevated by BOTH mental & physical stress which I thought was most interesting. Like any "tool" this became more meaningful after learning to use it and interpret the results correctly, i.e. Too much sodium will also elevate my at rest pulse rate.
My training cycle of aerobic exercise is hard-easy; if the hard workout is really a hard one I will then go with a really easy day followed by an off day. The level of my at rest pulse the following morning tells me how hard my hard day really was and therefore indirectly "suggests" the level of workout intensity for the day after the hard day. With experimentation an individual can determine a "non stressed" resting heart rate and move on from there to developing a correlation between an elevated pulse rate and how hard a workout should be for that particular "pulse rate day."
For maximum heart rate I too wondered about the 220-"your age" formula. To resolve this question I took a treadmill test to determine maximum heart rate, VO2 Max (The 2 is a subscript), and my anaerobic threshold. At the time of the test my calculated maximum heart rate using the above formula would have been about 172 (this test was performed some time ago). My actual maximum heart rate determined by the testing was 179. (And believe it when it is said that I WAS maxed out, i.e. there was absolutely NOTHING left to give !!)
The individuals performing the test advised that an individuals anaerobic threshold is the best indicator of the level of fitness and training. This statement may only apply to the level of fitness for aerobic conditioning/exercise and may not be applicable to anaerobic conditioning; or does it ?? - can anyone comment on this ??? The anaerobic threshold is that point where an individuals metabolism switches from aerobic to anaerobic metabolism. The occurrence of this transition is determined by measuring the level of lactic acid of the blood by a finger prick blood test taken at 3 minute intervals while running on the treadmill at ever increasing levels of exertion. If I remember correctly (It really has been a long time) the transition point is when the lactic acid level reaches 4 MM/Liter. At any rate, my test indicated that I could exercise up to 84% of my VO2 Max and still be in an aerobic state. Upon completion of my tests the individuals conducting the tests advised that these numbers indicated a very high level of fitness and conditioning; whatever that means.
After completing these tests I "bit the bullet" and spent the bucks for a heartbeat monitor. With the test information AND the heartbeat monitor it was possible to EXACTLY dial in my workout intensity and even more important; get some amount of control over the level of overtraining I was subjecting myself to. This combination really works well for developing ones awareness of what bio-feedback is all about. This experience generated a component of "mental confidence" or, perhaps it was a level of control that did not exist before the testing; to my training program that did not exist before this information was known. This was a very positive experience for me and my training program.
Hope this information is of some benefit.
Keith Pippin
pippin@primenet.com
Paul Bertaux a écrit:Ce n’est qu’un guide simple mais imprécis (il n’est donc pas faux). => l’équation manque de paramètres pour être intéressante individuellement.
2) Approche Karnoven (Age=37 ans et FC Repos = 55)
« (220-Age-FC Repos)*% désiré) +FC Repos »
J’obtiens pour 70-85% = 145-165
Paul Bertaux a écrit:Lanvin : tu dis que les 220 – age ne valent rien car 95% de la population sont entre 166 et 214.
Ce n’est pas un argument, il n’y a rien d’anormal à cela car tte population se « disperse » autour de sa moyenne., sinon tt le monde aurait la même valeur = à la moyenne.
Ton dernier post ne dit pas comment déterminer sa FC max mais explique seulement la relation VO2max et FC de travail.
Comment as-tu déterminé la tienne pour pouvoir ensuite utiliser ta relation VO2 max et Fréq. de travail ??
si un individu de 30 à une FC max théorique de 220 - 30 = 190, alors FC max sera en réalité comprise dans 68% des cas entre 178 et 202 bpm, et dans 95% des cas entre 166 et 214 bpm. On voit tout de suite les marges d'erreur qui pourraient être introduites si l'on prenait uniquement en compte la FC max théorique pour choisir les intensités d'entraînement d'un sujet. Il est donc impératif de réaliser un exercice exhaustif et maximal sur le terrain pour déterminer qu'elle est la FC max réelle de l'individu donné.
Lanvin a écrit:La théorie (220-age) peut etre un repert pour quelqu'un qui n'est pas sportif et qui veux se faire une idée mais en aucun cas pour un sportif qui veut s'entrainer de facon efficace.
Tu n'as pas du bien comprendre l'histoire des 95%, et comme je n'ai pas du bien l'expliquer, je vais citer Pascal Prevost:
Pour la trouver c'est pas compliqué, tu vas faire un footing avec un cardio-frequence-metre et tu acceleres progressivement jusqu'a courir tres vite.
Si tu as une bonne endurance et que tu t'appuye sur (220-age) (ce que j'ai fais au debut) tu vas vite te rendre compte que ce ne va pas, que tu te fais chier et que tu pourrais courir beaucoup plus vite, c'est pourquoi je dis qu'il vaux mieux travailler au feeling si tu ne connais pas ta vrai fc maxi.
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