Day 2
There is not a day that goes by that I don’t think “man, am I getting old!” It always has a negative spin when I think it, which isn’t really a good thing. I am trying to send myself better messages – things like, “but you’re fit for your age” or “50 is the new 30.” That kind of thing. But most of the time things sneak up on me and I just can’t believe that I have been around this long.
It happened today. I was on the elliptical machine, trying to get in some cardio. I do 40 to 60 minutes about 4 times a week. I was figuring out what my heart rate should be, using the Karvonen formula. This mathematical formula helps you to determine how intensely you should be exercising in order to get the maximum benefit. Here is mine:
220 – 50 (my age) = 170
170 – 69 (my resting heart rate) = 101
101 x .65 (low end of heart rate zone) or .85 (high end) = 66 or 86
66 + 69 = 135
86 + 69 = 155
My target heart rate zone is between 135 and 155 beats per minute.
I remember doing spin class when my heart rate would be 180, according to my heart rate monitor. I also remember thinking that if I wasn’t at least at 160, the cardio was probably useless. Now, I’m NOT supposed to be going past 155! And the reality is, I can’t go much more than that these days, even when I’m trying my hardest.
I have done a few things recently that have helped, though. I found out last year that my thyroid was low, and that some of my female hormones were out of balance. The doctor helped me get them regulated, and I really do have much more energy. Now I can push through a workout and keep the intensity up for 1 to 1 ½ hours, which is much better.
I know there will be things I can’t do as well as I used to. But I’m not ready to give up just yet. It would be easy to use my age as an excuse, and believe me, I have done that on occasion. But if I can fight it, I will. I had to be my own advocate with my doctor and let him know that I wasn’t satisfied with decline and being status quo. And finally, he listened.
I guess I won’t be too upset about my target heart rate numbers. In fact, I guess this little formula actually gives me permission to work at a more reasonable pace. On occasion the idea of slowing down a bit is appealing….or maybe that’s nature talking.
Until next time,
Cheers
Tags: Aging and fitness, anti-aging, cardio, healthy aging, target heart rate
