Resting HeartRate – Overall Fitness Indicator?

Resting HeartRate – Overall Fitness Indicator?

I’ve been doing some research lately on resting heart rates and how that relates to overall fitness.  What I’ve found is that just like most things out there, the camp is divided.  Some believe that it is a very good, maybe even the best indicator of overall fitness.  Some believe that while it is useful, [...]

Read More »

When is it time to get a bigger kettlebell?

When is it time to get a bigger kettlebell?

This is a question that is often asked on the Dragon Door forums. Lots of people will weigh in with their suggestions, mainly revolving around already being able to hit certain goals with the KBs already in one’s possession. The impetus for moving to a bigger kettlebell is to give the muscles more work to [...]

Read More »

Light Day

Posted by Clif in Clif, Training Reports
Comments Off 21 Sep 2009

C&P 2 X 1; 3 X 1,2 w/24kg

Pullups 2 X 1; 3 X 1,2

Snatches 5 min w/24kg – decided on light day, I would do an abbreviated VO2 Max workout.  The 15:15 protocal, but only do 4 per instead of the 6 I can currently do – roughly 67%, so in-line with the ROP guidance.

Hard Day

Posted by Clif in Clif, Training Reports
Comments Off 19 Sep 2009

C&P 2 X 1,2,3 and 3 X 1,2,3,4 w/24kg

Pullpus 2 X 1,2,3 and 3 X 1,2,3,4

Swings – 4 min w/32kg

Variety Day

Posted by Clif in Clif, Training Reports
Comments Off 17 Sep 2009

Decided to work on some basic fitness today:

3 X 1 TGU each side w/24kg

3 X 3 cleans w/32kg

3 X 20 Russian twist w/24kg

Medium Day

Posted by Clif in Clif, Training Reports
Comments Off 16 Sep 2009

Good workout, felt strong throughout:

C&P 5 X 1,2 w/24kg

Pullups 5 X 1,2

Swings 8 min, medium effort w/32kg

Resting HeartRate – Overall Fitness Indicator?

Posted by Clif in Articles, Clif
Comments Off 16 Sep 2009

I’ve been doing some research lately on resting heart rates and how that relates to overall fitness.  What I’ve found is that just like most things out there, the camp is divided.  Some believe that it is a very good, maybe even the best indicator of overall fitness.  Some believe that while it is useful, it does not present the entire story.
 
I can see both sides and actually agree (albeit slightly) with the second statement. 
 
My current resting HeartRate is about 55-57.  That puts me at the excellent group (yes I’m 35…), but I’m not where I want to be in terms of Strength or overall Conditioning (haven’t completed the ROP yet).  I’m just in better shape that most people.  It is a great measure of where I am in my training, and I’ve been checking it every morning for about a month now.  What I’ve found is that on days where I worked out harder or didn’t get enough rest, my HR was higher than on days I didn’t work out as hard or got a good nights sleep.
 
A low resting HR would be common for a marathoner or professional cyclist, Lance Armstrong is rumored to be around 32-34.  But what about a KB’er?  I know mine has decreased this summer as I’ve concentrated on snatches and presses, and expect it to come down to low 50′s by the completion of ROP, but it still doesn’t answer my first statement.  Is this the only indicator?
 
I believe that resting HR, functional strength (kettlebells), mobility (Z-Health) and a 10K run time would be a measure of overall fitness.
 
Below is the current chart on Resting Heartrates to compare.
 
MEN
AGE 18 -25 26 -35 36 -45 46 – 55 56 -65 65+
ATHLETE 49-55 49-54 50-56 50-57 51-56 50-55
EXCEL’T 56-61 55-61 57-62 58-63 57-61 56-61
GOOD 62-65 62-65 63-66 64-67 62-67 62-65
ABOVE AV 66-69 66-70 67-70 68-71 68-71 66-69
AVERAGE 70-73 71-74 71-75 72-76 72-75 70-73
BELOW AVG 74-81 75-81 76-82 77-83 76-81 74-79
POOR 82+ 82+ 83+ 84+ 82+ 80+
WOMEN
AGE 18 -25 26 -35 36 -45 46 – 55 56 -65 65+
ATHLETE 54-60 54-59 54-59 54-60 54-59 54-59
EXCEL’T 61-65 60-64 60-64 61-65 60-64 60-64
GOOD 66-69 65-68 65-69 66-69 65-68 65-68
ABOVE AVG 70-73 69-72 70-73 70-73 69-73 69-72
AVERAGE 74-78 73-76 74-78 74-77 74-77 73-76
BELOW AVG 79-84 77-82 79-84 78-83 78-83 77-84
POOR 85+ 83+ 85+ 84+ 84+ 84+

Variety Day

Posted by Clif in Clif, Training Reports
Comments Off 15 Sep 2009

Decided to stay very light today:

3 X 1 min jump rope, 5 crush curls, 5 pushups

ROP Day 1

Posted by Clif in Clif, Training Reports
Comments Off 14 Sep 2009

Back from a week of vacation in New Orleans, no workouts, but plenty of food… will pay for that over the next few weeks.

Today was Day 1 of ROP.

5 X 1 with 24kg kettlebell

8 minutes of easy snatches – am focusing on my form, have realized my drop is not very good and its both slowing me down and eating my hands up

September 12 – First ROP Hard Day

Posted by Matt in Matt, Training Reports
Comments Off 12 Sep 2009

Hard day, per ROP, today.

I did two sets of 1-2-3 with the 24kg kettlebell, and one set of 1×1. Followed by swings at a hard intensity. Couldn’t get that third set as my form was starting to go. I really need this C&P work, as I’m not doing that great with it so far.

September 11 – Good, short workout

Posted by Matt in Matt, Quick Workouts, Training Reports
Comments Off 11 Sep 2009

Today is technically a variety day, so I did this workout I read about somewhere.

Sets of two-handed swings alternating with Hindu squats. Start with 50 swings, then 10 squats. Take a one-minute break.

Then do 40 swings, and 20 squats

Then 30 swings, 30 squats

See the pattern? 20 swings, 40 squats

Finally, 10 swings and 50 squats.

It takes 12-15 minutes, but it’s a smoker!

September 10

Posted by Matt in Matt, Training Reports
Comments Off 10 Sep 2009

Monday I did the “easy” ROP day, which was three sets of 1×1 C&P with the 24kg kettlebell. It started rough in the first set and I began to question my strength. As I got a little warmed up, I pressed better. Much of this, I believe, is using correct form.

Tuesday I did a variety day which included real basics: a set of two-handed swings followed by a set of TGUs, 1×1. I did that three times. Not too taxing.

Wednesday was off, and today was Medium day. I was shooting for five circuits of 1×1, 2×2. I got to three and felt my form was starting to suffer too much. Did medium effort swings for 7 minutes.

« Older Entries

Archives

Other Resources

Recent Comments

Meta