Expert: Linda Erwin, M.S. - 8/17/2007

Question
Hi Linda,
Over the last few weeks, I've begun cardio workouts on a stationary bike, as
it's easy to fit into my schedule. I've been chopping and changing depending
on time, between a lower and high intensity workout. The lower intensity
workout, which I do for about an hour to 1.5 hours, takes me from my resting
heart rate of 90 beats to 130-140 beats p/min. My high intensity workouts,
which I do for a half hour, can take my heart rate up to 150-170 beats. Is my
high intensity workout better for weight loss and general fitness, or is the
lower intensity one healthier to do? Also, for a good aerobic exercise, what
would be my goal exercising heart rate? I'm 21 @ 132lbs, but hoping to lower
my resting heart rate - any ideas what a healthy lower heart rate would be?

Thankyou muchly for your time!

Answer
Hi Debbie,
Are you sure your resting heart rate is 90 bpm?  The best time to take your resting heart rate is as you are waking up in the morning without an alarm clock.  90 bpm is kind of high for a resting pulse.  Do you know what your blood pressure is?  You might want to get it checked.

The best workouts combine low and high intensity aerobic exercise.  When I teach my spinning classes I take my classes through high intensity sprints and hill climbs to the flats where people can stay aerobic at around 80% of their max heart rate.  Do that for just an hour 4-5 times a week and add some weight training and you will lose weight and tone.  Give yourself 6 weeks to notice a difference.  Make sure you cool down properly and stretch to avoid injury.  Also watch your nutritional diet and drink a lot of water.  Sleep is also important and studies show that unless you are getting an adequate amount of sleep, you won't lose weight.
Good luck,
Linda