The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
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Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
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Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
Jump in the discussion.
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Regular cardio exercise (at pretty high heart rates, not just the fat burning zone) should do the trick. At least 3x30m per week.
If you have trauma or other anxieties in your subconscious/body, dealing with that will improve your rhr and heart rate variability for sure. It did for me. I used to have a pretty pressurizing, fast rhr and now I'm much calmer. A more dynamic heart rate that can quickly and often switch gears according to situations is actually healthier, somewhat counterintuitively. A heart rate that's stuck in one gear most of the time is a sign of poor cardiovascular health and/or chronic stress.
Can you give more details about the second part? I'm a pretty fit endurance athlete, but my resting heart rate has been elevated above baseline for at least the last 3 months. It could be sickness, but I think there's a big element of anxiety there too.
Sure, but in order to speak on the subject in any real actionable detail, I'd have to ask you some questions that could feel personal. Might wanna take it to PM.
Or I could just write briefly and in more generalized form here.
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High heart rates being 150s/160s? I can do that in easy intervals (6x60run/120walk, for example). Was trying to do the couch to 5k before but stopped due to shin splints and worries about aggravating previous tachycardia.
Now trying again but a lower amount and slower rate of growth.
Sadly this isn’t me. My heart will go from 160 to 120s in a minute or so, but will be above 100 for three hours at least after a run.
This depends what your max heart rate is. Max heart rate is mostly set by genetics and age, it doesn't change much over any short period of time. If your max HR is 180, then 160s is high. If your max HR is 200, 160s is not that high - I'll spend a half marathon above that the entire time.
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High intensity interval training is supposed to be the most effective way to do cardio, but that assumes you've already got a good base fitness.
You estimate your personal max hr by subtracting your age from 220. Then multiply by desired percentage.
60-80% of personal max is a good level to be at for 30+ minutes.
Hm. That's a very long recovery!
Do you get enough water? Eat healthy? Enough (good quality) sleep? Low or no amounts of caffeine?
If you can answer yes to all of those, and still have very long recovery periods, I suggest sticking to non-interval training for a few weeks or months. Build your base fitness.
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