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, [...]

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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 [...]

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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

Aug 18 – I love this workout

Posted by Clif in Clif, Training Reports
Comments Off 18 Aug 2009

SFP 2.0, what more is there to say?

Was able to do 8 minutes with the 24 kg (only 5 reps per), once I do all 10 min next week, I will start adding more reps. 

Then did my version of the 30 minute run.  4 minutes on the eliptical, 1 minute of all out jump rope X 6 times. 

Finally 5 min of swings with the 24 kg.

Aug 17 – Medium +

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

Today was medium day, and although I hate to admit it, I also forgot to read the schedule and did 1 less circuit than prescribed.

I did crack it up a little though, so I’m not completely wimpy…

Burpees, KB Rows, Lunges w/kb, dips, and bicycles.  Each circuit lasted just under 4 minutes and instead of resting for 2 minutes in between, I jumped on the eliptical and kept moving.  Total workout time was just under 16 min/20 min if you count my 4 min warmup.

I’m calliing this the “+” workout anytime I add in the “active” rest of the eliptical.  It keeps the heart rate up and adds that little bit of extra work.

Aug 13 – Hard Day

Posted by Clif in Clif, Training Reports
Comments Off 13 Aug 2009

6 exercises X 4 rounds – 20 minutes of pain.

Went harder today than I have on any of the other circuits.  Did more reps and at a faster pace. 

Get ups, crush pushups, weighted step ups, pullups, alternating swings, and russian twist.

Fun stuff!

On another note, I also went today and ordered my 32kg kettlebell and my Z-health dvd.

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