The focus of my session on 2/3/09 was building anaerobic endurance: the ability to generate muscle power for short periods of time (less than 2 to 3 minutes) over and over. It's a demanding type of training but one that really delivers substantial improvements in strength, agility, and power.
My routine for 2/3/09 was:
- 20 minutes of speed intervals
- 1 round of:
- 10 Squat Swings, 10 Pull Ups, 10 Push Ups
- 15 Squat Swings, 15 Pull Ups, 15 Push Ups
- 20 Squat Swings, 20 Pull Ups, 20 Push Ups
- 25 Squat Swings, 25 Pull Ups, 25 Push Ups
- 30 Squat Swings, 30 Pull Ups, 30 Push Ups
- 15 minutes of speed intervals
The whole routine took 62 minutes and 12 seconds (27 minutes 12 seconds for the drills).
I added something new to the routine: a heart rate monitor. Prior to this I was only using my sense of exertion but I wanted to know if I was allowing enough recovery time between drills and drill sets. I found that by using the monitor, I was waiting a little too long between drill sets. I decided to use the Karvonen Formula to calculate my target heart rate of 85% and a recovery heart rate of 65%. The formula is:
220 - AGE = Max Heart Rate
(Max HR- Resting HR) x Training %+ Resting HR= Target HR
So, for me:
I'm 52 years of age. My resting heart rate (when I first wake up in the morning) is 60 beats per minute.
Ex: 220-52 = 168 (Max HR)
((168-60) x.85) + 60 = 152 (for 85% of max)
((168-60) x.65) + 60 = 130 (for 65% of max)
The problem with formulas used to calculate training heart rates is using your age to determine your maximum. I've written about this before. The original research on maximum heart rate, which actually was not research but a compilation of other's research, was never intended to be used on the masses. But, it has become the gold standard. The formula under estimates the maximum in older people and over estimates it in younger people especially if they exercise regularly.
You can use the BORG Rating of Perceived Exertion for aerobic exercise but this doesn't work for anaerobic exercise like many of my training routines.
So, my other options are too get a medically supervised stress test or use a heart rate monitor and recognize that I may be under training a bit. The supervised test is a little overkill right now so, I decided to go with the heart rate monitor and compare the numbers with how I actually felt.
I found that at 145 to about 160 beats per minute that I was tired but I didn't feel overly stressed. When I reached 164 to 175, I was at my max for sure.
The last time I did the routine above, just the drills, it took me a little over 38 minutes. So, I cut some time off my routine partly due to resting less between drill sets (before I would usually set a timer for a minute) and partly because I'm in better physical condition.
On 2/4/09, I trained with Ryan at Sports Center. Training, at least for me, is better when done with someone else. There's a little competition or motivation, there's some conversation (when we can actually talk!), and just the vibe of being around a friend. It's a good thing. Unlike gyms, the soulless cement monstrosities you rent for an hour or so and then isolate your self with an iPod or TV, the sessions at SC or with Tim or Ross are a soul recharge. I really look forward to it.
Our session was:
- About 8 minutes of speed intervals
- Three rounds of:
- 10 Pull Ups
- 10 Lunge-Gunner-Press
- 10 Push ups
- 10 Speed Gunners
- 10 Plank Walk Ups
- 10 minutes of speed intervals.
We rested between drills and rounds until our training heart rate came down into the 65% range. The more fit you are, the faster you recover. The session took about 42 minutes (we forgot to start the timer at the beginning!).
I have a session for today (2/5/09) with Tim and the a rest day on Friday and Saturday.
DK
