Men's Health

I thought I'd put this under men's health... not sure where else to put it.

Does anyone try to optimise their exercise routine around heart rate zones? It's something that I have zero'd in on lately and I'm finding it quite beneficial. In particular, rather than use time to measure how long I should be resting between sets or exercises, I'm trying to gauge this by heart rate. I'm mainly writing this to check I am not doing anything dumb basically 😅.

Ps, other than regular supplements I don't take anything else for exercise or fitness reasons. Thought worth saying as that could influence responses.

Here is a decent article I read about heart zone training

Maximize Your Fitness: A Guide to Heart Rate Training | Peloton

Discover the benefits of heart rate training and learn how to use heart rate zones to maximize your fitness with Peloton's expert guide. Perfect for beginners and advanced athletes.
www.onepeloton.com www.onepeloton.com

What Is Heart Rate Training?
Heart rate training is a technique in which you use your heart rate as a guide to control the intensity of your workouts. “As you exercise, your heart rate increases to deliver oxygen and nutrients to your muscles,” says Peloton instructor Matt Wilpers. “By monitoring your heart rate, you can ensure that you are working out at the appropriate level of intensity to achieve your fitness goals.” That means whether you want to improve your endurance, speed, or overall cardiovascular health, there’s a heart rate training zone that’s ideal for your goal.
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Understanding Your Heart Rate Training Zones
The five heart rate training zones, plus what they are used for, according to Alex:

Zone 1: Very light intensity (50-60% of max heart rate): This zone is primarily for warm-up, cool-down, and recovery exercises. It helps increase blood flow, improve cardiovascular health, and promote active recovery.

Zone 2: Light intensity (60-70% of max heart rate): Training in this zone enhances endurance and aerobic capacity. It promotes fat burning and improves the efficiency of oxygen utilization in the body.

Zone 3: Moderate intensity (70-80% of max heart rate): This zone improves cardiovascular fitness, enhances endurance, and increases lactate threshold. Training here helps improve performance for longer-duration exercises.

Zone 4: Difficult intensity (80-90% of max heart rate): Training in this zone increases anaerobic fitness, improves speed, and builds muscle strength and power. It’s beneficial for interval training and improving your race pace.

Zone 5: Maximum intensity (90-100% of max heart rate): This zone is for maximum effort and high-intensity interval training (HIIT). Training here improves peak performance and develops speed and power.
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I have been largely trying to target zones 2 & 3 (mainly zone 3)

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A key benefit I have found is that it makes the whole exercise process efficient - you come up with a set routine, and you can get through it quite efficiently if you are targeting heart zones rather than spend a lot of time "doing nothing" in between exercises/sets.

Also it helps you dial in on the right type of intensity (I think!) as the effort needed to target specific zones will be different for each person.
 
Does anyone have any experience with OPTIC NERVE DRUSEN?
Years ago, during a routine eye exam, the doctor said that my drusen was exceptional. I don’t think that was meant as a positive. In fact, he immediately called to his colleague to come take a look. When I asked the meaning, he said it is common and nothing to be concerned about.
Until recently. I just had another eye exam since my vision was getting fuzzy. I get an exam every two years and for many years my vision improved. This time however it has gone in the opposite direction.
I would greatly appreciate any comments from anyone who may have had a similar experience or condition. Here are some brief notes for reference.
Deposits: Drusen are small, often calcified, deposits that accumulate within the optic nerve head.
Visibility: They can be visible during an eye exam or buried within the nerve tissue.
Development: Drusen are not present at birth and typically develop during childhood.
Prevalence: They are found in about 0.3% to 2% of the population.
Hereditary: Optic nerve drusen can be hereditary, meaning they can be passed down through families.
Not a disease: They are generally considered a benign finding, but can sometimes be associated with vision problems.
 
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