Heart Rate and training zones

Question
Hello Wendy

I am female and 31 years old, and have been running for 13 weeks - approx.
3 times per week. I run early in the mornings for around 55 minutes, and do
a max distance of just under 10km. I have trained with a heart rate monitor
all the time, but have recently bought a polar which indicates heart rate
zones. When I have completed a run, the exercise log indicates that I run
most of the run in zones 4 and 5 - literally 12 seconds in zone 1, 36 seconds
in zone 2 etc. I don't run particularly fast, and don't get particularly tired
either..I feel very comfortable! Whenever I walk, my heart rate jumps very
quickly in to zone 3. Does this pose any dangers to my heart? My husband is
quite worried that I am straining my heart and causing long term
damage....could this be true? If this is the case, I will have to resort to walking
rather than running, as even the slightest excercise pushes my heart rate up.
I have found that I struggle to reach 190bpm now - I managed to reach my
max heart rate quite quickly in the past. Even though it seems like my hrate
has improved, it's still very high! I have entered for my first 8mile run in
October..I am very excited!

PS: According to the polar hrm, zone 5 is 90-100% of max heart rate, zone 4
is 80%-90%, and zone 3 is 70%-80% of max heart rate. I would ideally like to
exercise in zone 3, as increasing metabolism and endurance is something I
am after!

Your input and advice will be appreciated!

Answer
Hi, Fransien

First, let me tell you that I don't run with heart rate monitors or train people with them, generally.  I'm going to tell you why and you'll see why I'm going to give you the advice I'm going to give you.

I don't train with heart rate monitors or within heart rate zones because I have exercise-induced asthma.  So, every time I do something physical, my heart rate goes up.  Even if that is just a walk up the stairs.  So I know from the beginning that I can't rely on a normal monitor or zone because they are not designed for people with asthma -- particularly exercised-induced asthma.

I can't say that you aren't doing damage to your heart because I'm not a doctor.  However, I do think you should see a doctor, describe your situation and ask for the appropriate tests, such as a stress test and a pulmonary function test, to determine whether or not you have exercise-induced asthma.

I do have to say that I was given the diagnosis at age 20 -- eight years ago and I have continued to run ever since.

The only difference I make is using my asthma inhalers as necessary and carrying it with me in case of emergency.

I was angry at first, but I got used to it.  You can find out more information about it at the site for the American Lung Association at http://www.lungusa.org  If you need more information on heart disease and exercise, you can go to the website at http://www.americanheart.org  They also have special information for women at the website as well.

You are going to be okay.  In addition to the asthma, I also have hyperglycemia, so I have a couple of things to balance when I exercise and especially when I run.  If I can do it, anyone can.

Read all you can and base your workouts on what we call RPE (rate of perceived exertion).  Basically, you determine how hard you think you're working and increase or decrease intensity based on your goals.

You know you're body.  I mention the asthma because you otherwise sound healthy.  Also, you've been running for over 3 months, so I'm not concerned about you not being in running shape.

Again, talk it over with your doctor and see about getting those two tests.  Also be sure to read the symptoms of exercise-induced asthma as they can differ slightly from the asthma many of us are used to seeing.

Good luck and take care of yourself.  Good luck in your race!