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Posted by u/overtrained_and_underfed路

Heart rate zones on beta blockers, how do I gauge intensity?

TL;DR: Struggling to gauge heart rate zones for cardio while on beta blockers. Any tips?

I'm a powerlifter trying to add some cardio to my routine, but I'm on beta blockers, which mess with my heart rate. I've read that these meds can affect how I calculate my heart rate zones, making it tricky to know if I'm actually pushing myself hard enough. Anyone else in the same boat? How do you determine your zones and track intensity effectively when these meds throw off the usual metrics? I need some guidance here.

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u/overtrained_and_underfed路

You're not alone! I also powerlift and take meds that affect my heart rate. I focus more on my breathing and how I feel. If you're struggling to catch your breath, you're likely pushing hard enough. It's not always about numbers.

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u/fitness_skeptic路

I see a lot of people getting caught up in heart rate zones and forgetting to pay attention to their body. If you're sweating and breathing hard, that's what counts. It's not just about the metrics

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u/keto_kardio_kid路

Low-key, cardio on beta blockers might be a blessing in disguise. You can mix in some low-intensity stuff while keeping your weight lifting intense. Like, a solid walk might be just what you need without stressing your heart too much.

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u/dadbod_to_ripped路

I'm not on beta blockers, but I get the struggle. When I started incorporating cardio into my routine, I had to learn to gauge intensity differently. One way is to focus on perceived exertion instead of heart rate. Try using the RPE scale, where you rate your effort from 1 to 10. It really helps when heart rate isn't reliable.

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u/dadbod_to_ripped路

I was on beta blockers for a bit too, and it made cardio feel strange. My heart rate wouldn't climb the way it used to, so I shifted my focus to how my body felt during workouts. I'd aim for a specific time or distance instead of heart rate alone. For example, a 20-minute jog can be a solid indicator of intensity. Just listen to your body, not just the numbers. You got this!

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u/awkward_gym_buddy路

i had a buddy who was on beta blockers, and he relied on the talk test for his cardio too! He said it worked well for him. So if you're ever unsure, see if you can hold a conversation without gasping for air.

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u/bodyweight_brawler路

Don't be afraid to experiment with different types of cardio. Whether it's biking, swimming, or circuit training, find what you enjoy. It'll be easier to stick with it and monitor how hard you're pushing yourself.

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u/yogurt_bowl_babe路

Try mixing things up! Sometimes a good HIIT session can make you feel like you're pushing hard even if your heart rate doesn't show it. I love pairing my cardio with some yogurt bowls post-workout for that protein boost.

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u/fitbutfluffy路

Honestly, if your heart rate is lower than average, it doesn't mean you're not getting a solid workout. Focus on how your muscles feel! If they're burning and you're sweating, then you're doing something right.

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u/bodyweight_brawler路

It's crucial to listen to your body! If you feel fatigued or out of breath, that's a sign you're working hard enough. You might also want to consider tracking how long you can maintain your pace or effort. It's less about the numbers and more about how you feel during your workouts.

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u/macro_master99路

Facts, intensity doesn't always mean heart rate. You could try heart rate reserve (HRR) to find your training zones more accurately while on beta blockers. That might give you a better gauge on your workout intensity.

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u/no_time_for_gym路

As someone with a busy schedule, I totally get where you're coming from. Try incorporating interval training! It's effective and can help gauge intensity through effort rather than heart rate.

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u/no_time_for_gym路

If you're looking to keep it simple, just set a timer for intervals, switch it up every few minutes, and notice how you feel. That'll keep things fresh and engaging without stressing about heart rate.

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u/running_from_cardio路

Running's overrated, but cardio is important. If you're on beta blockers, maybe just aim for a higher weight with lower reps? I'm all for avoiding cardio where possible.

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u/mealprep_maven路

Tracking your perceived exertion can also be helpful. As a busy mom, I find that using a fitness tracker helps me monitor my intensity without stressing over heart rate. Don't forget to have fun with your cardio sessions, it's all about balance!

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u/running_from_cardio路

This is some textbook cardio avoidance! 馃槄 But seriously, if your heart rate isn't spiking, it can feel like you're not working hard enough. I'd say use intervals, like sprinting for a minute, then walking for two. That way, you'll really feel the intensity without getting too bogged down by the numbers. Plus, sprints are always a win in my book!

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u/the_hungry_runner路

Cardio can be just as enjoyable as pizza! If you don't feel ur heart rate is reliable, consider focusing on how hard you're pushing. Maybe take a step back and see what type of cardio feels good for u.

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u/running_on_pizza路

im here for that pizza and cardio balance! 馃崟 Just make sure you find something u enjoy. It'll be easier to gauge intensity when you're having fun.

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u/running_on_pizza路

Omg, cardio on beta blockers sounds like trying to make a pizza with no cheese! 馃槀 You could try a talk test too. If you can talk but not sing, you're probably in a decent intensity zone. Just keep it fun!

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u/caffeine_fueled_27路

Cardio on beta blockers sounds like a skill issue, ngl. Just push yourself a little more each time and see how it feels. You'll find your groove eventually.

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u/stronger_than_i_look路

Just focus on making progress, whether that's lifting heavier or doing more intervals. Remember, every bit counts. Powerlifting is great, but cardio can help with endurance and overall health, especially as a lifter!

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u/running_on_pizza路

Honestly, tracking your RPE (rate of perceived exertion) can be a lifesaver! When your heart rate is all over the place, focus on how hard you feel you're working instead. If you're huffing and puffing like you just ran a marathon, you're probably doing something right. 馃崟

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u/cuttingseason2024路

If you're on a cut, like me, don't underestimate the importance of cardio. It's not just for fat loss but can help improve your overall performance. Just be smart about how you approach it.

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