Expert: Todd Bublitz, RCEP - 3/2/2003

Question
Hi Todd,

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 push on 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
Usuff,

First of all you are working too hard!

When you first begin an exercise program your body is not used to the exertion so it has to work hard to keep up.  This means that your heart rate and blood pressure may go up quickly even though you may not think that you are pushing very much.  If you push too much, it could be dangerous.

To start your exercise program in a safer manner, jog a little slower so your heart rate does not go up so high.  For a person your age, your exercise heart rate range would be about 112-150 beats per minute.  Also, try to exercise at a level that makes you feel as though you are challenging yourself, but not becoming exhausted or causing your heart rate to go sky high.  How you feel is much more important than your heart rate.  However, if you feel as though you are not working very hard but your heart rate is in the 160-170s, you should see your doctor for a complete check-up.  Better to be safe than sorry.

You are better off to exercise at a slower pace for more time.  This will give you better cardiovascular benefits.  You are jogging at about 5.5 mph for 13 minutes.  Maybe you could try a fast walk of 3.5-4 mph and walk your 1.2 miles in 20-30 minutes.  Gradually increase the time to 30-60 minutes (or as long as your schedule allows, but the more minutes the better).   Increase the time to the desired length before you increase the speed.  Also, spend the first few minutes of your walk or jog at a slower pace to give your heart an muscles time to warm up.

I hope this helps and feel free to ask any further questions!

Todd