It is the 4th of July in the US, and i cannot let today go by without wishing all of my friends there a happy celebration. If you are seeking a good read once the fireworks end I'll suggest this book by Margaret Lake.
From seven years ago. Getting fit in my sixties.
If you are a woman who exercises, get ready to do some math.
Last week, researchers at Northwestern Medicine in Chicago announced a new formula for calculating a woman’s maximum heart rate, a measure commonly used by athletes to pace themselves and monitor their progress. In a study of nearly 5,500 healthy women, scientists discovered that a decades-old formula for calculating heart rate is largely inaccurate for women, resulting in a number that is too high.
The news may be a vindication to many women who have struggled to keep up with lofty target heart rates espoused by personal trainers and programmed into treadmill displays.
The commonly used formula subtracts a person’s age from 220. But based on the data collected in the Chicago study, the right formula for calculating a woman’s maximum heart rate is a little more complicated: 206 minus 88 percent of a woman’s age.
Using the old formula of 220 minus age, at 64 years, my average maximum heart rate is 156 beats per minute. That means my pulse should stay around 132 beats per minute during my workout to achieve a target heart rate of 85 percent. I always aimed for 130; try not to exceed this due to my heart valve issues. Hence, my calorie burn is far lower according to my Pulsar heart rate monitor watch than younger people doing the same exercise are.But based on the new calculation, my average maximum heart rate is 149 beats per minute, meaning my desired target heart rate at 85% is just 125.8 (let’s say 126) beats per minute, 6 beats a minute slower than under the old formula. Although the gap seems small on paper, it can be the difference between an exhilarating workout or a frustrating one that ends in exhaustion, out of breath and not performing all the exercise repetitions, because I am striving beyond the capability of my heart and lungs to work efficiently. This is how I instinctively taught myself how to run 5 kilometres, I stopped thinking of running a race and broke into an easy sustainable movement, I did not strive for speed, just the action, and distance. “There’s nothing wrong with achieving a higher heart rate with exercise, and if you can maintain that, it’s fine,” said Dr. Martha Gulati, a cardiologist, and assistant professor of medicine and preventive medicine at Northwestern, who led the study. “But it might be that some women are getting tired and need to stop or slow down because they’re not able to maintain their heart rate at the higher level. But they’ve been using the wrong numbers.”
I feel comfortable not being concerned if my watch does not show me as being as active as a younger person, in my workouts, I am working well within MY maximum healthy training zone for my age and female sex.
You can read the full report, here:-Formula to asses, maximum heart rate for women.
Getting fit today, in my seventies.
I read in my diary today that seven years ago I'd completed my first ever walking plank exercise. I laughed at that and jokingly said to my husband, "Oh, how the mighty have fallen."
I still make every bit as much of an effort today. The achievements are different. This year I'm succeeding in pruning my roses. That's a big achievement as last year they were not prune an all.
This year I'm making an effort to paint more that write, as it is a mare physically active creative activity, and I need to ensure I keep moving.
"If you don't use it you lose it."
So, I'm using it—my painting talent, and my desire to have an artist's garden again to have flowers to paint as my green gym to get myself fitter for my seventies. I've been shopping for light-weight, old gal's garden tools. I found myself a hoe I can use—and used it. Exhilarating being able to garden again. Of course, that necessitated the purchase of patio roses. My friends will understand that logic. Such logic does befuddle sensible husbands.
Oops! Big mistake. I also discovered I could wash dishes while seated on the stool that came with my new drawing desk. I made an even bigger mistake in telling Reg that I now can wash dishes again while seated. I am achieving a good comeback for my age.
Tonight, I painted the quick acrylic painting you can see above this heading. it's on cheap paper, so of no archival value, completed purely for the fun exercise to celebrate more roses in my garden, and to 'warm up' my artist's eye ready to paint real roses, not just pictures of roses, next Spring.
This rose is Just Joey, a beautiful colour rose that I purchased today as a short standard. The other roses I've ordered are Freesia, Baby Face and Blue moon.
That's 'it.' I promise no more. All spots filled. Looking forward bowls of roses to paint and finding it easier to more about to paint and garden.
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