Expert: Daphne E Brown MS CPRP - 3/2/2003

Question
Hi Daphne,

Thanks for volunteering to answer questions.  I've been jogging for two months now (did a lot of jogging in the early eighties but stopped since).  I'm finding it strenuous, I can only do 1.2 miles in 13 minutes before stopping. I do this 3 or 4 times per week.  I read my heart beat today at the end of the jog - it was 174 (taken over 10 seconds just after stopping).  This figure could thus be even higher during the jog.  This HB is higher than my predicted maximum for my age of 48.  

It seems my heart is working to the max during my short jog.  It was already 160 - 170  two minutes after starting, taken over six seconds.

I think I'm having a hard time of it because I'm overweight (178lbs at 5"'10", medium build, male) and have a spare tire - 103cm at the widest.  

My low aerobic capacity and slight obesity makes me at higher risk for CHD.  I plan to keep jogging at this level and to begin restricting my diet to gradually bring my weight down.  The very high HB is a concern, but as I have no symptoms such as chest pain, and have been doing it for 8 weeks, I plan to push on.

I thought I'd get an independent view here in case I'm doing anything dangerous, which I think I am.  Any advice most welcomed.

Regards,
Usuff

Answer
****Suggestions offered here may or may not help you in your unique situation.  Always consult with your physician when changing or adding a new exercise/nutritional regimen****

Hi Usuff.
I understand that you have begun a jogging routine for the past two months, 3-4 times a week.  I also understand that you can only do 1.2 miles in 13 minutes before you must stop.  I understand that you are a 48 yr-old man with a low aerobic capacity and in your own opinion, you are slightly obese.

If you jogged regularly in the eighties, that was over 20 years ago.  Most people's bodies change considerably over a twenty year time span.  What we could do in our 20's and 30's becomes much more "challenging" for our bodies to do as we hit our 40's and 50's.  But don't despair.  It is good that you are trying to make a comeback, as far as your fitness is concerned.

I would suggest that you have an exercise tolerance test done by your local hospital as prescibed by your doctor and/or cardiologist.  This test will help to determine your true fitness level at this time.  This will also help determine if you have possible cardiovascular or pulmonary problems.  

The exercise physiologist or medical person who conducts your test will be able to "prescibe" or suggest a program that would best suit your current needs.  As you get more fit, you can always increase your exercise intensity.

Does this make sense to you?  As a clinical exercise physiologist myself, I always recommend my clients to have an exercise tolerance test done, especially if there are possible/definite medical concerns.  THEN my exercise prescription for them is more consistent with their health concerns AND is safer for them in the long run.

If you don't have insurance or have problems paying for an exercise test, many exercise physiology graduate programs require students to conduct several exercise tests as part of the degree program.  Call around to local universities and colleges to see if they offer free or low cost exercise tests.  These tests are usually conducted under the watchful eye of medical staff and or professors.

Hope this helps you!! Congratulations on your pursuit of a healthier lifestyle!!  HANG IN THERE!!!

Sincerely,  Daphne