Expert: Todd Bublitz, RCEP - 3/4/2003

Question
Hi Todd,

I asked about my sky high HB a few days ago.  Your advice was especially helpful.  By dropping my speed from 5.5 mph to 5.2mph my HB is a little lower at 160, still high for a 48 year old but the jog feels far less strenuous.   I might have been jogging faster for ego reasons, people watching me in the park.  I'll aim to increase my time by decreasing speed, then gradually increasing speed later.  

What would be a safe time frame to reach 30-60 minutes for someone out of shape?   Is 8 months too long?   I'm just about managing 13 minutes right, only a minor improvement from 11 minutes after 2 months jogging at 3 times/week.

My goal is to prevent or clear up any CHD.  A stress test I took when I was 33 hinted I might have some (something to do with the S curve, said "SOB" on the chart, but the doctor present thought it didn't mean ischemia as it promptly resolved itself and I felt no symptoms).  But I got the hint loud and clear.  Thanks!

Regards,
Usuff  

Answer
Usuff,

You need to slow WAY DOWN!  Go at about half your current speed.  Go as slow as you need to go to be able to walk or slowly jog for 20-30 minutes without wearing yourself out.  If you have to walk, then walk!  You are correct that you should work on increasing your time now and possibly increase your speed in the future (to keep it challenging).  For now...SLOWER, SLOWER, SLOWER!

If you had any abnormalities on your treadmill test 15 years ago, they did not mean anything.  "SOB" means "short of breath".  If you work hard on your treadmill test, then you either stop because your legs get too tired or you stop because you are short of breath (SOB).  If any person works hard enough on a treadmill test, there will be EKG changes.  If these changes occur at the end of maximal exercise and resolve quickly, then they are normal.  Don't worry about your treadmill test 15 years ago.  If it truly showed something wrong, you would have ended up in the hospital within a year or two with a heart attack or shown up at your doctors office with significant chest discomforts.

Exercise today for health tomorrow!  Relax, it will happen.

Best regards,

Todd