How do I regulate my exercise?

June 24, 2007 7:26 PM

I'm working on improving my exercise habits, and I need some help on regulating them. How do I maintain useful aerobic exercise without going too light or too heavy? My body and my mind are fighting against me.

A bit on my exercise/health history: I have mild asthma, balance problems, and had childhood depression. I hated exercise until I tried out martial arts, which improved my strength and confidence, but not really my cardio. I don't know how to exercise aerobically, and try to use burst-strength to overcome any physical obstacle. Various exercise plans have failed over the last 10 years because of this. I would inevitably start out enthusiastic, but then overwork myself and either get discouraged or injured.

Most recently, I've been trying a combination of outdoor biking and inside cardio-kickboxing, which I enjoy. This was working well last year until I got overconfident and went on a strenuous, 2 hour bike ride. I came back feeling like I was going to die, and didn't exercise for a week, killing my routine. I tried again this year. Two weeks ago and last week, I was able to keep a consistent aerobic pace during my biking, and came back feeling tired but healthy. Then, just a few hours ago, I went out for a ride. Something distracted me, and I dropped out of my pace in to slow, heavy pedaling. Before I noticed it, I had gotten out of breath and wasn't able to regain any sort of regular pace. I came back slightly dizzy and completely exhausted, and collapsed on the couch. I feel like crap now, and don't really want to do it again.

Anyone have any tips for how to find, and keep, a aerobic, moderate pace while exercising? My body and mind keep trying to shift to anaerobic, burst-driven exercise, and it takes constant focus to keep from doing that. If I DO lose control and start to over-exert myself, I can never get back. If I keep going and try to get back under control, I can never seem to regain my focus. If I stop for a bit to catch my breath, my body goes in to post-exercise crash and I can't get started again. If anyone has had difficulties with this kind of thing, I appreciate any advice you might have. I'm not really asking about specific exercises, and I'm not really looking for advice from people for which this comes naturally, although it may still be helpful.

posted by JZig to health & fitness (19 comments total)

Try a heart rate monitor. They're affordable, and on the nicer ones you can set your zones. It'll sound an alarm if you get out of your target zone (either too high or too low).
posted by spikeleemajortomdickandharryconnickjrmints at 7:28 PM on June 24, 2007

Have you tried getting a heart rate monitor and making sure heart rate stays within prescribed limits ? Few years ago when I tried to start running regularly, I always pushed myself trying to run at a speed I thought was good. When I started using an HRM, I realized I was way above the "aerobic" limits; keeping it low made a huge difference in the long term.
posted by anonetal at 7:30 PM on June 24, 2007

Wow. Thirding the heart rate monitor.
posted by filmgeek at 7:50 PM on June 24, 2007

So far, a heart rate monitor sounds good :) I don't know anything about them, any suggestions on brands, etc?
posted by JZig at 7:53 PM on June 24, 2007

Polar is a good brand for heart rate monitors. I don't think the brand matters too much, but make sure you get one that measures with a band strapped around your chest (some cheaper ones claim to measure at the wrist, which is wildly inaccurate). Anything above the very barebones models should sound an alarm when you are out of your target zone, and the nicer models will record your sessions and tell you how much time you spent above, below, and in your target zone.
posted by ssg at 7:58 PM on June 24, 2007

The heart rate monitor sounds like the direct solution to your question. Were I to buy a new one I would get a model that performs the calibration functions based on your resting heartbeat automatically (the cheaper ones don't).

You might also try increasing your spinning cadence while bicycling. Basically you want to use the easiest gear you can while still maintaining smooth form. If you are not already using toeclips or clipless pedals, get some. As your form improves you should be able to increase your cadence, and use even easier gears.

A final tip is that you might explore other possible causes for your discomfort, perhaps try an energy drink before and during the ride, or perhaps get a physical to rule out some other condition. To have such a debilitating reaction to anaerobic exercise strikes me as very unusual and possibly pointing to some other cause.
posted by Manjusri at 8:23 PM on June 24, 2007

Heart rate monitor. I have a very basic Polar monitor, which works just fine. Bear in mind that heart rate charts are fairly generic, but using one in combo with perceived exertion scales should give you a good idea where your rates need to be.
posted by konolia at 8:28 PM on June 24, 2007

Keep in mind, excerise is never "easy" and you will very often feel like crap afterwards. The isn't a sure fire sign your doing it right, but its also not a sure fire sign your doing it wrong either.
posted by crewshell at 8:36 PM on June 24, 2007

When I got a heart rate monitor (acumen), I was totally amazed at how s l o w I could run and still be in an aerobic zone. That being said, I'm learning that that intermittent bursts of anaerobic activity produce faster results and are healthier for your heart than traditional cardio workouts. Check out Ross Enamait's work for more info. I highly recommend his book, Never Gymless.
posted by keith0718 at 9:02 PM on June 24, 2007

You didn't mention if you treat your asthma with medication. If not, you should. I'm completely useless on the bike unless I've taken a puff from my inhaler.
posted by randomstriker at 10:49 PM on June 24, 2007

My asthma is exercise-induced, and only pops up when I overexert myself heavily. If I stick to aerobic or even somewhat tough stuff, I don't really have a problem. It's just if I go to far. I may indeed go back to get it reevaluated and get some medication.

Anyway, thanks everyone for the advice. I'm going to try out the heart rate monitor and see if that gives me the control I need.
posted by JZig at 12:52 AM on June 25, 2007

Doh, I missed the asthma reference. Definitely get the inhaler. My asthma has nearly disappeared with age, but it still kicks in occasionally with all-out exertion and/or exposure to cold or smoke. An inhaler clears it right up and it doesn't impact my training.

To elaborate on the spinning thing, once you learn to maintain a specific cadence you can maintain the same level of exertion no matter how steep the terrain. The only things that change are the gear you are using and the speed you are travelling. A cyclometer that tracks cadence can help with this, and there are several models that also track heart rate.
posted by Manjusri at 1:27 AM on June 25, 2007

Stay hydrated, as you'll see with the heart rate monitor, your heart works ~10% harder when you are dehydrated.
posted by BrotherCaine at 1:30 AM on June 25, 2007

This might be off-base for you, but when I started running I noticed a significant difference between running on days when I'd eaten properly and running on days I'd slacked or not eaten enough. Running on an empty stomach or without food that fuels was so so so so torturous compared to the times I sailed along after having eaten properly.
posted by loiseau at 2:58 AM on June 25, 2007

"Hadd's approach to distance running" is a very nice introduction to using an HRM -- very detailed, scientific, a treat to a geek like me :).. it discusses aerobic/anaerobic thresholds, lactate levels etc... Word document . The principles should apply to biking as well.
posted by anonetal at 4:13 AM on June 25, 2007

Heart rate monitors and focusing on cadence are both really good advice. I would add, if you have a lot of money and a strong desire to monitor your effort, that you can get a power meter to measure the actual wattage that you are producing on the bike. These will cost at least $1000 and are built in to the rear hub, bottom bracket or chainrings.

Also, on a 2hr ride, you should be taking in calories (not just water). If you were not, that feeling of impending death is known as "bonking."
posted by probablysteve at 5:15 AM on June 25, 2007

that feeling of impending death is known as "bonking."

12 different ways of being tired might help you sort out the different sensations of tiredness you might be feeling, each due to a different set of causes.
posted by flug at 9:32 AM on June 25, 2007 [1 favorite has favorites]

So far, it's great advice, but one thing I've noticed is that no matter the athlete, there are just some days when you don't have it in you.

I've found that after bad days, I may not feel like working out the rest of that week, but once I get out and moving, it usually works out fine.
posted by advicepig at 12:51 PM on June 25, 2007

My asthma is exercise-induced, and only pops up when I overexert myself heavily. If I stick to aerobic or even somewhat tough stuff, I don't really have a problem. It's just if I go to far. I may indeed go back to get it reevaluated and get some medication.

Excercised-induced-asthma is still asthma. It will affect you the same way regardless of whether it's caused by allergies, mental stress or physical stress. You need to get medication.

Here's the thing -- a healthy person without asthma should be able to go into the "red zone" for short periods and then come back down to a moderate level without ending up completely knackered. If you want to excercise at your fullest potential, you have to be able to breathe properly.
posted by randomstriker at 6:00 PM on June 25, 2007