Expert: Todd Bublitz, RCEP - 6/24/2005

Question
Hi Todd,

I am 51, 5 foot 10, 165 pounds. I work out 3-4 times per week
on either a stationary bike or elliptical trainer. But I never know
if I am going fast enough for a good cardio workout. Is there an
RPM number I should be trying to attain?

Thanks,

Jeff


Answer
Jeff,

I'm sorry if my answer was not clear enough for you.  

Many times there are no real answers to people's questions, so I try to offer advice or information that will help people make the best decisions.

You asked, "Is there an RPM number I should be trying to attain?"

I thought I made it clear that the correct speed of the bike (or treadmill or any piece of equipment) cannot be known for any specific person.

I said, "There is no speed that works for every person, no matter what their age, fitness level or any thing else they may have in common. The workout effort is ALWAYS specific for the individual person."

I then went on to tell you what you should do instead of focusing on speed.
"First, you should listen to your body. It will tell you when you are working hard enough."

"Secondly, you can use your heart rate to give you an idea."

Then the final summary; "You should always listen to your body and by how you FEEL. Heart rates and speeds are always secondary."


There is no simple or easy answer to your question.  Here is a complete answer:
There may be a good RPM for you in the short term, Jeff, but it cannot be determined unless you have a fitness test to determine your resting and exercise heart rates.  During this test, you would be asked about your perceived exertion (scale of 1-10) several times and your heart rates would be measured continually.  When your exertion level reached 3-4 and your heart rate was around 125-160 bpm, then the RPMs would be documented and this would be your RPM goal for the short term.  Over time, your perceived exertion and heart rates will go down if you stayed at the same RPM, because you would be getting more physically fit.  Therefore, you will have to increase the RPMs to keep getting fitness gains.  However, your perceived exertion (3-4 out of 10) and heart rate range will pretty much stay the same.

You should always listen to your body and by how you FEEL. Heart rates and speeds are always secondary.

Best wishes.

Todd