My method to quantify a 10 !

[Guest guest]

A long time ago, I posted a msg. whereby I read somewhere (I forget

where) that if someone can lift a certain wt. for a specific exercise

under good control 12 times (and no more), then one is lifting 80% of

their max. for that exercise. I then considered lifting 92% of maximum

a "10" if one can lift that weight at least 6 times.

In cardio, I use my own system to quantify a 10. Using the (MHR) max.

heart rate = 200 - age formula (yes, I know it is a wimpy formula). In

my case my MHR is 175 bpm, a litle higher than the formula result of

200 - 58 = 162 bpm.

Then I arbitarily set (using my MHR of 175 bpm) the following

percentages for the levels 5,6,7,8,9,10:

Level 5 - 77% of MHR = 135 bpm

6 - 80% = 140 7 - 83% = 145

8 - 85% = 148

9 - 88% = 154

10 - 92% = 161

However, I immediately realized that when I finished level 5, and to

jump to level 6, it took some time to rev up the bpm to level 6. Only

when I increased my heart rate to level 6, did I start the 1 min. count

for level 6. I repeated this delay as I increased from 6 to 7, etc.

until I hit level 9. Then once I went 1 min. at level 9, I slowed up

and let heart rate drop to level 7 only, and went 1 min. at level 7,

repeating the sequence of reving up to level 8 befor starting the min

for level 8. I continued this level 7 to 9 until I did 3 cycles of 7 to

9, followed by a 10 and then cooled down. Due to the time lapse to rev

the heart rate up to each level using the heart rate before counting

the minute for each level, it takes longer than 20 mins. to complete

the whole session. I always use a heart monitor for BPM during cardio,

except for swimming.

Soooooo, when someone describes a cardio 10, it allows other people

know more precisely whether that person did indeed achieve a more

standardized 10, or whether they are reporting their own version of a

"10".

Oh yes, Angelo, I lost 22 lbs. before starting the BFL 12-week pgm, and

7 more lbs. since I began the BFL pgm 67 days ago, with a total loss of

29 lbs. since 7Jul99. Dale