I’m on my 4th week of Motocross Fitness Training, and wanted to give an update.
After 2 weeks of training, I went riding and was very surprised to see that I was more tired and seemed to have little to no fitness improvement. Now in all fairness, it was a new track that I hadn’t ridden for over a year (Desert Peak Motocross track), and I believe it is a much more difficult track than the Jordan River OHV Park track.
With all that aside, I still wasn’t impressed. It would seem that when you first start a workout program it really takes a toll on the body until you acclimate to the additional aerobic stresses. I can attest that this is TRUE! I was SPENT!! I nearly fell getting in the back of my truck to get un-dressed because my legs just gave out on me. Well, my brother-in-law (an avid mountain biker and road bike rider) was there so I asked him what he thought. I explained that I had been working out for 2 weeks now and didn’t see any noticeable improvements. He asked a few questions; specifically what heart rate I was targeting when hitting the treadmill.
Now he and I have had these conversations in the past since he’s my local wiki-pedia for any sort of aerobic exercise. My target had been up to this point about 130-135 BPM (Beats Per Minute). His advise was to up the BPM to the 140-145 range if I could do it.
Now maybe it was the speed he answered me, or maybe just me being me, but I can’t just take advise alone and simply go on faith, I had to do some additional research and find out the reason for his suggestion. So in typical Internet fashion, I hit up google to see what the masses had written on the topic. As you can imagine there was tons of info.
I discovered that their are BPM ranges optimal for losing weight (I need that), and optimal ranges for increasing cardio strength. Coincidentally, the cardio strength range is also great for losing weight, but the lose weight range isn’t quite as good or quick at building cardio. My goal really is both, but so long as I’m spending the time on a treadmill, I really want to optimize my time spent to achieve both.
I don’t want to re-invent the wheel, so if you are really interested in finding out more, I suggest the following links that speak to calculating your max heart rate (MHR), resting heart rate (RHR), and then how to calculate what beat per minute ranges apply to what percentages.
Fat Burning Heart Rate
Treadmill workout for weight loss
I found that the optimal heart BPM to meet my goals are between 70% & 85% (the Aerobic Zone) of my MHR.
My MHR = ~185
70% of 185 = 130 (I rounded up)
85% of 185 = 157 (I rounded down)
So my range is 130 – 157 BPM.
With this in mind, I think the for the first 2 weeks staying closer to the low end of the range was good, but now that I’m somewhat acclimated, moving to the 140-145 range should yield me some better results. I’ve been doing this now for 2 weeks, so this weekend when I go riding, I hope to see some better results. Thank goodness I have a chest heart rate monitor to make all this a lot easier.