Another Polar heart rate test.
Alternated one song of DDR on Expert (Konami songs only) and 20 40kg (88#) swings.
Here are some observations.
* Workout Time: 52:05
* Calories burned: about 630
* Peak heart rate (about 163) right after about the 12th set of swings
* Heart rate during DDR: Generally between 135 and 154 depending on the song
* According to the HR monitor, the calorie burns on DDR was overestimated (not surprised, I am getting more efficient)
* HR dropped from 154 to 94 pretty quickly (about 5 minutes) and it is still dropping. In the time it took to type the last sentence, it dropped to 90.
* Not that I give to sheets about these numbers, but my:
- Max Heart rate is 179
- Fat Burning Zone is between 116 and 134
- Cardio Vascular Condition (Max VO2 Zone) is between 143 and 152
* I did not stop the test early enough, but my average HR was 133
* The watch says I spent 51 minutes in the "Fitness" zone on 15.5 in the "Fat Burn" Zone, most of that at the end resting (or after burn).
Next Test: Max VO2 - stay tuned!
Sunday, May 29, 2011
Polar Heart Rate Monitor
Yesterday I bought a Polar Heart Rate monitor. Yesterday was a rest day, so I decided to wear it just to get some insight on daily activities. Here are some quick ones:
* While sitting down watching TV or reading, my heart rate was about 62-65.
* While lying down, my heart rate was between 55 and 58. By definition this is my Resting Heart Rate (i.e., lying down, but awake).
* While driving, my heart rate was about 63-66. Not much difference than sitting.
* They talk about the thermodynmic effect of food. I don't see it on the heart rate monitor. Heart rate about 62-65 while eating a big meal, same as sitting.
* Walking around the the heart responded pretty quickly to how fast I was walking. It was between 80 and 100. It also lowered when walking downstairs.
* The chest strap is not too uncomfortable. However, I am a small guy at about 175lb. There was only 2.5" of slack in the strap. What does Polar do for normal sized athletes.
* Looking to try this with DDR (weighted, vest, snorkel, HoC) and kettlebells and just walking around.
* I have never been a real HR monitor guys, because most anything I need to see related to heart rate I can observe through other means, like breathing, bar/bell speed, performance, or degree of sweating.
* While sitting down watching TV or reading, my heart rate was about 62-65.
* While lying down, my heart rate was between 55 and 58. By definition this is my Resting Heart Rate (i.e., lying down, but awake).
* While driving, my heart rate was about 63-66. Not much difference than sitting.
* They talk about the thermodynmic effect of food. I don't see it on the heart rate monitor. Heart rate about 62-65 while eating a big meal, same as sitting.
* Walking around the the heart responded pretty quickly to how fast I was walking. It was between 80 and 100. It also lowered when walking downstairs.
* The chest strap is not too uncomfortable. However, I am a small guy at about 175lb. There was only 2.5" of slack in the strap. What does Polar do for normal sized athletes.
* Looking to try this with DDR (weighted, vest, snorkel, HoC) and kettlebells and just walking around.
* I have never been a real HR monitor guys, because most anything I need to see related to heart rate I can observe through other means, like breathing, bar/bell speed, performance, or degree of sweating.
Tuesday, May 24, 2011
Recent DDR Revelation....
I often use implements to enhance DDR's fitness effectiveness. Here are some of the things that I use:
* A snorkel - the decrease availability of oxygen really accelerates fat burn
* Weighted vest - I use about 20lbs
* Kettlebells - I alternate DDR and kettlebells in a way similar to High Octane Cardio.
I posted the following question about calorie burn: Who, all things being equal, will burn more calories.
* A 195lb man playing DDR, or
* A 175lb man playing DDR with a 20lb weighted vest.
The people who have ever used a vest for anything said "weighted vest". The people who never used a weight vest said "the work is the same". Of course the weighted vest is going to burn way more calories. The reason is simple, it is A LOT harder for a 175lb person to support 20lbs of extra weight than it is for a 195lb person to support himself. Don't believe me, find a 175lb and 195lb person in similar condition. Give the 175lb person a weighted vest, and have both walk about a mile at the same speed. There is no question at all of who is going to have a harder time with this.
There are two major reasons for the differential:
* External Work: The difference between external work. The 175lb person is doing a lot more external/mechanical work than the 195lb person because that person is lifting something.
* Relative Intensity: People who psuedo-understand physical seem to think that they efficiency of a machine, human or otherwise, is independent of the intensity. Nothing could be farther from the truth. Look at a car. You fuel efficiency goes waaaaaaaaaay down at higher revs. Very much the same with the human body. This is why we have things like Tabata and interval training. Tabata is very intense, and the heart rates goes up much faster than the the relative power output. Intensity matters. The 175lb is working with A LOT more intensity.
Now there will be a point where if you add too much weight, the person would not be able to play or even move. When adding weight, you want to think "weighted bat" (i.e., you can move almost as fast, but it is harder) and not "Prowler" (where you are moving much slower then running).
* A snorkel - the decrease availability of oxygen really accelerates fat burn
* Weighted vest - I use about 20lbs
* Kettlebells - I alternate DDR and kettlebells in a way similar to High Octane Cardio.
I posted the following question about calorie burn: Who, all things being equal, will burn more calories.
* A 195lb man playing DDR, or
* A 175lb man playing DDR with a 20lb weighted vest.
The people who have ever used a vest for anything said "weighted vest". The people who never used a weight vest said "the work is the same". Of course the weighted vest is going to burn way more calories. The reason is simple, it is A LOT harder for a 175lb person to support 20lbs of extra weight than it is for a 195lb person to support himself. Don't believe me, find a 175lb and 195lb person in similar condition. Give the 175lb person a weighted vest, and have both walk about a mile at the same speed. There is no question at all of who is going to have a harder time with this.
There are two major reasons for the differential:
* External Work: The difference between external work. The 175lb person is doing a lot more external/mechanical work than the 195lb person because that person is lifting something.
* Relative Intensity: People who psuedo-understand physical seem to think that they efficiency of a machine, human or otherwise, is independent of the intensity. Nothing could be farther from the truth. Look at a car. You fuel efficiency goes waaaaaaaaaay down at higher revs. Very much the same with the human body. This is why we have things like Tabata and interval training. Tabata is very intense, and the heart rates goes up much faster than the the relative power output. Intensity matters. The 175lb is working with A LOT more intensity.
Now there will be a point where if you add too much weight, the person would not be able to play or even move. When adding weight, you want to think "weighted bat" (i.e., you can move almost as fast, but it is harder) and not "Prowler" (where you are moving much slower then running).
Tuesday, May 17, 2011
DDR Tip: Fast Taps and Gallops...
Here are a couple of fitness tips related to DDR
* If you are having trouble executing Triple Taps (3 quick notes on the same arrow) or gallops (successive double taps), there is a good chance your CNS is fried. If you ever feel like "you can't get your body to do what your brain sees, there is a good chance you are burnt out and need a break.
* If you feel you are too slow in certain fast parts of songs, you have to learn to relax. As soon as you tense up, you create tension (duh!) and you move slower, not faster. To cure: happy face and relaxed jaw! Also, breathe.
* If you are having trouble executing Triple Taps (3 quick notes on the same arrow) or gallops (successive double taps), there is a good chance your CNS is fried. If you ever feel like "you can't get your body to do what your brain sees, there is a good chance you are burnt out and need a break.
* If you feel you are too slow in certain fast parts of songs, you have to learn to relax. As soon as you tense up, you create tension (duh!) and you move slower, not faster. To cure: happy face and relaxed jaw! Also, breathe.
I just wanted to introduce myself....
My name is Faizal Enu, and I am a strength coach and kettlebell instructor in Tampa, FL. I already have fitness-related blog, but I am creating this one to introduce people to the concept of exergaming (or in other words, using video games for exercise).
My story is simple, I was alread an ISSA- and DragonDoor RKC certified fitness trainer and I found Dance Dance Revolution by accident. My fitness results, especially fat loss, exploded when I introduced DDR into my fitness program. You can read the entire story here.
A lot more people are getting on board, and the benefits are very easy to understand:
1) You can train at home.
2) Cheap, especially compared with the recurring gym membership costs for expensive home gym equipment.
3) Effective
4) Safe and Functional
My story is simple, I was alread an ISSA- and DragonDoor RKC certified fitness trainer and I found Dance Dance Revolution by accident. My fitness results, especially fat loss, exploded when I introduced DDR into my fitness program. You can read the entire story here.
A lot more people are getting on board, and the benefits are very easy to understand:
1) You can train at home.
2) Cheap, especially compared with the recurring gym membership costs for expensive home gym equipment.
3) Effective
4) Safe and Functional
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