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mati after cycling (age 53)

there will be more deaths among sinkie tdf wannabe cyclists who think they can go faster than the top tdf pros' speeds on sg's roads.
https://www.bicycling.com/racing/a20037750/you-versus-a-tour-de-france-pro-cyclist/

Yeah and many of them are the 'full kit wanker' cyclists. Especially the ang mohs. But more local Sinkies are emulating them. :biggrin:

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Singaporean cyclist, 57, dies after collision with 5-tonne lorry in Chiang Mai
https://www.asiaone.com/singapore/s...dies-after-collision-5-tonne-lorry-chiang-mai

A Singaporean retiree died after he was hit by a five-tonne truck while cycling on a two-lane road with his girlfriend in the Hang Dong District at Chiang Mai, Thailand on Sunday morning (July 1).

Retired businessman Denison Seah, 57, was a competitive cyclist and had lived in Chiang Mai for the past three years.

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Heart Rate Recovery: An easy way to track your fitness – Derby City CrossFit
derbycitycf.com


HeartRateRecovery.jpg
Heart Rate Recovery: An easy way to track your fitness
Written by: Coach Slater


We know you watch our TV monitors to see how your heart rate escalates during WODs, but do you watch it as closely AFTER the workout to see how quickly it deescalates? Didn’t think so… let me tell you why you should.

The time it takes for your heart to return to a normal, resting heart rate is a strong indicator of fitness and mortality, according to the New England Journal of Medicine. The decrease in your heart rate two minutes after exercise is known as your Heart Rate Recovery (HRR). In general, people who exercise regularly, and therefore are more likely to have healthier hearts, have faster HRR times than people who do not regularly exercise. Hopefully that’s obvious.

To learn your HRR, check out the TVs in the gym to see what your heart rate is immediately after you finish a workout and write this number down. Watch the clock or grab your phone and watch for a minute to pass. At the end of a minute, write down your heart rate again. Wait another minute and write down your heart rate after two minutes have passed post-WOD.

The difference between your heart rate immediately post-WOD and two minutes later is your official HRR, but you want to see AT LEAST a 12 beats per minute reduction per minute for each of the two minutes you’re tracking. (Sorry for writing “minute” so many times there.) If your heart rate decreases less than 12 bpm each minute post-exercise, then you might have a hidden heart condition that warrants a doctor’s visit.

Here’s a scale to consider for judging your HRR:

Optimal:
You have a healthy heart if your HRR is between 53-58 bpm two minutes post-WOD.

Healthy:
You have a healthier heart if your HRR is between 59-65 bpm two minutes post-WOD, you exhibit a greater fitness level, and your physical age is moderately less than your calendar age.

Very Healthy:
You have a very healthy heart if your HRR is more than 66 bpm, you’re considered very fit, and your physical age is a lot less than your calendar age.

Here’s what you can do with this new info. If you’re someone whose heart rate takes longer to recover, it may be a good strategy to pace your workouts until your recovery rate increases. However, if you recover quickly, you should be increasing your intensity to see how high you can allow your heart rate to reach.

Happy monitoring!

References:
(1) “Heart-Rate Recovery Immediately after Exercise as a Predictor of Mortality”. Cole, Chris. N Engl J Med 1999; 341:1351-1357.
(2) “Cardiovascular System Science: Investigate Heart-Rate Recovery Time”, Scientific American.
(3) “Heart rate recovery after aerobic and anaerobic tests: is there an influence of anaerobic speed reserve?” Del Rosso, S. J Sports Sci. 2016 Mar 28:1-8.
 
So what are you trying to tell me? I am in my 80s, collecting cardboard for a living. You're saying it's not an enjoyable and a fulfilling undertaking? I beg to differ! It is good exercise for me, in addition to being a great income generator.


Bhai,

IMG_20201117_090738.jpg
 
Thanks. This is good info.
my pleasure
good health
just done my workout
158 max dropped to 114 within 2 mins from stopping workout.
too exhausted to take heart rate within 1 min from stopping ... haaaaa... So should be within range of safety margin...
 
Improve Heart Health by Knowing Your Recovery Heart Rate

Recovery Heart Rate
Cardiovascular disease is one of the most significant but preventable offenses against modern health. Enhanced Medical Care focuses on optimizing health and wellness by making suggestions to protect patients against heart disease on many fronts. Exercise, nutrition and other lifestyle interventions greatly affect how our hearts function. Our Personalized Nutritional Evaluation looks at the balance of micronutrients within your body that play a role in keeping your heart healthy. An exercise program also significantly helps to improve cardiovascular health by strengthening the heart muscle.
The less efficient your heart is, the more it has to beat per minute to get your blood where it needs to go. Regular cardiovascular exercise strengthens the heart muscle. A stronger heart muscle allows your heart to increase the volume of blood it pumps out with every beat.

A great way to measure this cardiovascular improvement is by calculating your Recovery Heart Rate, a measure of your cardiac efficiency.

Your Recovery Heart Rate, the speed at which your heart rate returns to normal after exercise, can indicate physical cardiac condition and the risk of certain diseases. For instance, according to the New England Journal of Medicine, people whose heart rate recovery time is long are at a higher risk of death than people with shorter recovery times regardless of physical condition or other risk factors.

According to the National Emergency Medicine Association, measuring heart rate recovery rates is one way to tell whether an exercise program is effective. People in better cardiovascular condition tend to have lower heart rates during peak exercise, and return to their resting heart rate more quickly after physical activity. Before embarking on a new exercise regimen, record your resting heart rate as a baseline and see how it improves over time with your new fitness efforts.

Check your fitness level by measuring your heart rate recovery time!

Use this calculator only if you are physically active on a regular basis. If you’re just starting an exercise program, contact Dr. Costa to determine a safe target heart rate.
To calculate your heart rate recovery time, you’ll need:
  • A watch or clock with a second hand
  • Pencil and paper
  • A place to exercise
Step 1: Find Your Target Heart Rate

Use the chart below to find the target heart rate for your age group.
Age Target Heart Rate* Zone During Exercise (Heartbeats per Minute)
  • 20-29 years old: 120-160 beats/ minute
  • 30-39 years old: 114-152 beats/ minute
  • 40-49 years old: 108-144 beats/ minute
  • 50-59 years old: 102-136 beats/ minute
  • 60-69 years old: 96-128 beats/ minute
  • 70-79 years old: 90-120 beats/ minute
  • 80-89 years old: 84-112 beats/ minute
  • 90-99 years old: 78-104 beats/ minute
  • 100 years old or older: 72-96 beats/ minute
*Target heart rates are based on 60%-80% of estimated maximum heart rates (220 minus age).

Now, practice finding your pulse point and calculating your heart rate:

Place one or two fingertips (not a thumb) on the opposite wrist, just below the base of your thumb. Count the number of heartbeats you feel in 10 seconds. Multiply that number by six to get your heart rate per minute.

Step 2: Complete Your Fitness Activity

The goal in this step is to increase your heart rate, so choose an activity that’s going to get your heart pumping. Go for a brisk walk or run around the block, jump rope, use an elliptical trainer, or do any activity that will increase your heart rate. While you’re exercising, check your heart rate frequently. You’re aiming to hit your target heart rate from the chart above. Once your heartbeat is within the target range, stop exercising and write down two measurements:
1. Your heart rate immediately after stopping
2. Your heart rate 2 minutes later

Step 3: Calculate Your Heart Rate Recovery

Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers (or slows down ) the fitter and healthier your heart.

If the difference between the two numbers is:
  • Less than 22: Your biological age is slightly older than your calendar age.
  • 22-52: Your biological age is about the same as your calendar age.
  • 53-58: Your biological age is slightly younger than your calendar age.
  • 59-65: Your biological age is moderately younger than your calendar age.
  • 66 or more: Your biological age is a lot younger than your calendar age.
If you have any questions about how to calculate your resting heart rate or you would like to learn more about the Enhanced Medical Care Wellness Program, please contact us! We look forward to hearing from you.

To your health!
 
my pleasure
good health
just done my workout
158 max dropped to 114 within 2 mins from stopping workout.
too exhausted to take heart rate within 1 min from stopping ... haaaaa... So should be within range of safety margin...

Just checked mine after exercise....

Result.... die liao
 
Just checked mine after exercise....

Result.... die liao

What is your resting heart rate? Mine is below 60 beats per minute. Didn't realize this until the doctor at the blood bank told me.
 
What is your resting heart rate? Mine is below 60 beats per minute. Didn't realize this until the doctor at the blood bank told me.
Resting HR about 70. I exercise regulalry and before bed will do 60 push ups. But BMI above 25 though I look slim. Age near 50.
 
my pleasure
good health
just done my workout
158 max dropped to 114 within 2 mins from stopping workout.
too exhausted to take heart rate within 1 min from stopping ... haaaaa... So should be within range of safety margin...

Went on my spin bike. pedaled furiously to get heart rate up to 144. Dropped to 113 in 1 minute.
 
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