Originally Posted by
Bill Been
Did an SSLP session with a Heart Rate chest strap today. At age 52, my (supposed) max HR is 168.
Squats: 3 sets of 5 @ 310 (Personal Record)
Presses: 3 sets of 5 @ 145 (failed, got 5,2,3)
Deadlifts: 1 set of 5 @ 295 (didn't even attempt, was smoked after DL warmup sets. Too much volume, not nearly enough food prior.)
Session Duration: 52 minutes and change (didn't wear the strap for squat warmup sets ~10 minutes)
Max Heart Rate: 144
Avg Heart Rate: 115
Calorie Burn*: 496
Compare and contrast this with a HIIT (sorta high intensity) session on the Prowler on Tuesday:
Protocol: 20 seconds sprint @~85% pace/1+40 rest, 8 rounds;
Session Duration: 20 minutes
Max Heart Rate: 151
Avg Heart Rate: 125
Calorie Burn*: 226
* my gut tells me not to put too much stock in the calorie burn guesstimate, but my old kettlebell instructor tested his $19 Timex HR monitor's results against a MetCart at Vanderbilt and it was within 10%. Luckily, I don't really care about calorie monitoring, I just like to compare things.
So the Prowler has a higher average intensity for a shorter period of time. However, I note that the strength session looks identical to a longer, slightly less intense HIIT session. I would assume the strain evident in the results of the strength training session would surprise the average person who "does cardio".
As a side note, my intraset rests had gotten a little excessive I thought (8-10 minute range) and additionally, my ability to cram 2 sessions into the 3-4 days I have off between Real Airline Pilot! trips had vanished. I'm actually shocked at how persistently I have been able to continue adding 5 pounds to the bar as it's usually 6,7, or sometimes even 8 days between sessions. I decided to test the theory that modest Prowler intervals can improve recovery, and even with my limited experience of only 4 sessions so far, I'd have to call this a raging success. My intraset recovery seemed immediately improved. Intra-session will be tested soon.