doing cardio according to your heart rate.

by Janetha on January 20, 2010

in meals,moves

long title, but that is what i am going to ramble about.. in a few minutes.  first!  usual business, photos of food, yadda yadda yadda.

first of all.. HAPPY BIRTHDAY DEB!!!!!!!!!!!! if you don’t know deb, and don’t read her amazing blog, you are seriously missing out on one of the best things in life. deb is definitely one of the most amazing blog friends ever~ go wish deb a happy birthday! :)

ever since moving up the deadline for my secret bloggie valentine i have had a lot more people join in on the fun!  that makes me smile.  remember, if you would like to participate, email me your name, mailing address and blog address (if applicable) to janethabenson at gmail dot com.  i am taking new participants until this friday, the 22nd.  you will get a name & address from me this coming weekend regarding who to send your package to~ the budget is set at no more than $25 and you can mail anything under the sun!  just not puppies.. i think we established that.

moving on!

this morning i was running late (again.. what else is new? any tips on how i can make myself wake up earlier?!) so i didn’t get the goods into the crock pot for crock pot wednesday. drat.

i managed to get to work only 11 minutes late and celebrated with some waffles for waffle wednesday!


meal 1: protein waffles @ 8:45 AM


woops! cooked these guys a tad too long! oh well, they were still delish.  i used my protein waffle recipe and drizzled them with a bit of SF syrup.

i thought it would be fun to show you my waffle making station aka the kitchen at my office.  it is nice to be able to make breakfast at work every day!!


come on in!  it is nice because my work kitchen is equipped with a full sized fridge, stove, oven and microwave.


as you can see, i’ve got my waffle iron set up on the stove and my magic bullet ready for action.  that is what i use to make my waffle batter.


unfortunately my magic bullet blade has seen better days and no longer functions.  somehow, the little rubber grippy things on the bottom of the blade attachment have worn down and do not connect properly to the base which means the blade does not turn. not so magic bullet.


not sure how that even happened.. but over time, it did.  luckily my bullet came with a whipping blade and it works fine to make my protein waffle batter, but it won’t work for making smoothies that have ice and there is no way in hell i am lugging my vitamix to and from work, so this is the end of protein shakes at work.. for now. i am hoping to find the blade for sale separately…

anyway! back to the kitchen.  this is where i make my morning coffee..


i cannot live without my contigo coffee mug.. it keeps my coffee hot all day long!

anyway, the waffles were delicious, the end.


around 11 AM i ran home and threw some chicken, celery, carrots, potatoes, onions, cream of chicken soup, cream of mushroom soup, vegetable broth & spices into the crock pot and turned it on low in hopes dinner would be ready at 6:30!

i had a lunch date with emily the experimentarian this afternoon! we have been trying to meet up for weeks and i was so happy we finally were able to! i love bloggie meetups and if any ladies who live in or around the SLC would like to come next time, just holler!

we went to citrus grill.  i usually get the cobb or the southwest wrap but i decided to get something new~ the smoked turkey on wheat which had hummus, sun dried tomato vinaigrette, cucumbers and haavarti. i nixed the cheese as per my jamaica challenge.  do you know how sad that made me?! and today was even national cheese lover’s day! ahhh! the horror.  it came with a side salad which actually was just spring mix + croutons and i didnt eat the croutons.. so.. spring mix. boring.


i may as well have went with the cheese since this thing came out all fattening and whatnot.  i guess i overlooked the fact that it was grilled.. thus saturated in oil and/or butter~ not sure which.  i sure wished i had asked for it to not be grilled.  i honestly was expecting a light, fluffy sandwich to come out so i was a little disappointed.  but, of COURSE i still ate it ;)


yeah. greasy city. but the hummus was baller as were the cucumbers.

emily is the cutest girl on the block! she got the greek salad with chicken. smart girl.


not only is she smart, she is sweet, too!  she brought me a little gift :)


OMG! i have been dying to try this spicy peanut butter!  and i remember seeing a bunch of bloggettes munching on her homemade trail mix so i was stoked to see a bag of my own. you better believe i will be taking this on the plane to jamaica! thanks em! i sure love you.

unfortunately lunch (which i ate around 12:30) did not keep me full for long.  it was probably pretty low in protein, to be honest, but i managed to hold off on my snack until 3:15 PM…

meal 3: 1/2 whole wheat pita + laughing cow wedge + 2 slices turkey


kind of a boring snack! but at least i was able to celebrate national cheese lover’s day with the laughing cow.  this clocked in at 25g of protein~ ah, just what i needed.


AHHH my bangs are so long! driving me bananas. but i have an appointment to get my hurr did tuesday.. so i think i can deal with it until then ;)

i had the urge to have something sweet so i decided to have a snack dessert in honor of national granola bar day.. yes folks, lots of national food holidays today!

i tried something new..


but since i already had my turkey pita i just had 1/3 of the bar.


i desperately need a new phone. mine is a pile of junk.

i really liked this flavor! no, it doesn’t top my favorite luna (toasted nuts & cranberry) but it was a nice change with a little chocolate kick.


today was a cardio+abs day according to my jamaica challenge (i am so behind on updating that page! sorry!)..

i decided to do a cardio routine based on my heart rate since my mom was nice enough to loan me her heart rate monitor watch (i lost mine…)

i decided to do jogging and running intervals.  for the jogging intervals, i wanted my heart rate to be at 70% of my maximum heart rate and for the running intervals i wanted my heart rate to be at 85% of my maximum heart rate.

to figure out what your maximum heart rate is, you take 220 and subtract your AGE (i am 26) and that number is you MAX HEART RATE.. so mine is 194.  obviously, my heart rate can go higher than 194, but this is the number i use for the rest of the calculating.

so, i said for the jogging intervals i wanted to be at 70% of my max..

194 x 70% = 135.8 BPM (beats per minute)

and the running intervals i wanted to be at 85% of my max…

194 x 85% = 164.9 BPM

with these numbers in mind, i did the following routine.  i warmed up and cooled down for 5 minutes each, and in between i did seven five-minute intervals with 2.5 minutes jogging and 2.5 minutes running.  i changed the incline with each interval to keep it interesting.  i hope i haven’t lost you yet!

to make things easier, the treadmill i ran on did display my heart rate on the screen right next to the time.  this way i didn’t have to keep checking my watch.

i would use the first 30 seconds of the jogging part to get my heart rate DOWN to the 135 BPM range.  then i would jog for 2 minutes with my heart rate hovering between 135 and 140.  for the running, i would use the first 30 seconds to get my heart rate UP to the 165 range and then run fast and hard enough to hover between 160-170 BPM for the two minutes remaining.

when i put the speeds on the table, you need to understand that within that 2.5 minute stretch, my speed varied to make sure my heart rate stayed at where i wanted it to be.  sometimes i would have to slow the jogging down and other times i would have to speed the running up to fall into the heart rate category i was aiming for.  sooo under the “speed” column, it will say a range of speeds.. this is the speed range i was at throughout the 2.5 minutes.

have i lost you yet?

here is the table:

minute # intensity (beats per minute) incline speed
0-5 warm up @ 120 BPM 0.0 3.5 to 5.0 mph
5-7.5 jogging @ 135 BPM 1.0 5.5 mph
7.5-10 running 1.0 7.0 mph
10-12.5 jogging @ 135 BPM 1.5 5.5 mph
12.5-15 running 1.5 7.5 to 8.0 mph
15-17.5 jogging @ 135 BPM 2.0 5.0 mph
17.5-20 running 2.0 7.5 to 8.5 mph
20-22.5 jogging @ 135 BPM 2.5 4.5 to 5.5 mph
22.5-25 running 2.5 7.0 to 8.5 mph
25-27.5 jogging @ 135 BPM 2.0 4.0 to 5.5 mph
27.5-30 running 2.0 7.0 to 8.5 mph
30-32.5 jogging @ 135 BPM 1.5 4.5 to 5.5 mph
32.5-35 running 1.5 7.5 to 8.5 mph
35-37.5 jogging @ 135 BPM 1.0 4.0 to 5.5 mph
37.5-40 running 1.0 7.5 to 9.0 mph!
40-45 cool down @ 120 BPM 0.0 3.5 mph to 5.0 mph

the end. i ended up going 4.36 miles.  my max HR was 173 and my average HR was 141. usually, when i do 20 minute HIIT, my average heart rate is around 158.  this average was significantly lower because i lowered my jogging heart rate to 70% of my max.  when i do 20 minute HIIT, i like to keep my heart rate at 80% or above the whole time.

SO.. that is how i worked out according to my heart rate.  this was a lot of fun and i think i will be doing this again next time~ perhaps i will try to up my jogging HR to 75% and my running HR to 90%.  we will see if i can handle that!

i finished up with 15 minutes of ab work:

the end! great workout today :)


well.. i came home to my crock pot meal~


looks amazing, right?

well.. sigh. the veggies were still SUPER crispy. not enough time in the slow cooker! fail.

luckily momma b gave me a tip to throw it into a pot and boil it. marshall was sad about the time it was taking..


if you have good eyes you can see randy dog’s reflection in the oven ;)

BUT.. it ended up turning out!

meal 4: chicken and veggie concoction made up by janetha b @ 7:00 PM






so good!!!  i had a slice of april’s low carb sweet bread with my dinner.

and now it is almost time for my dessert :) meal five is going to be deb’s hot chocolate smoothie and i had already planned this~ without knowing it was her birthday! how appropriate! i will have to show it to you tomorrow.. but here is deb’s photo of the deliciousnessssss:


i die.

ok, this is long enough! see you guys tomorrow!


1. what is your work/kitchen situation like? do you have a full kitchen like me or maybe a few things like a microwave and a toaster? or do you have to pack a lunch and rely on cooler bags? or do you not even have to go to work and deal with any of this nonsense? my answer can be seen above. i feel pretty lucky to have this at my disposal.

2. do you pay attention to your heart rate when you work out? do you use a heart rate monitor? thoughts? discuss. i would love to hear your two cents on the heart rate issue!

xo. janetha b.

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Jenny January 21, 2010 at 6:59 pm

all I know is my heart rate goes craycray when I see pics of youuuuuu ’cause you’re so damn FOOOOOINE!

Emily January 21, 2010 at 7:28 pm

Debs Hot Chocolate Smoothie looks TO DIE FOR! As do your pancakes!

I hate when sammies are not what you were expecting. Althoug, it did look mighty tasty! :D

Lynn at The Actors Diet January 21, 2010 at 7:35 pm

that may be the most beautiful work kitchen i’ve ever seen!

julie January 21, 2010 at 8:17 pm

dude i LOVE your hair. it’s so cute :) i like the side sweepage.

jamaican me crazy with your treadmill runs! whyyyy does my hip have to be broken. damn the bastad. i need a waffle machine. i just professed my need for it to deej. hopefully she agrees and follows through. doubtful very doubtful

Alyson January 22, 2010 at 8:39 am

It’s funny, with all my protein pancake chatter, I’ve never tried making a waffle.. uhh idea! .. Chicken & Protein Waffles is on the menu this weekend :)

Deb January 22, 2010 at 9:33 am

OMG Randy’s reflection made me smmmilllllllee! As did your sweet birthday wishes. You are the nicest friend.

Kitch- you know- it just got re-Did. yay!

Heart rate- have we talked about this? If so, sorry to re-bore you…ok I was getting my body fat and muscle mass tested under water back when I was leaner. And I kept losing muscle. So the guy asked if I did a lot of high intensity stuff- to which I replied YES OF COURSE, ANYTHING ELSE IS A WASTE OF MY LIFE DUDE! then he measured my lactate threshold (with tubes and the whole bit) and recommended I dont’ exceed it too often. Short bursts above it are ok, but not hanging above it all the time like I was doing before. When I went back to get measured I had put on some muscle mass even though I lost body fat (usually muscle gets eaten with the fat). Soooooo, did that help or confuse? I’m not sure that I believe it 100% but I do train religiously like he recommended nowadays. I wish I could find real scientific studies to back it up.

Love love love uuuuu

jenngirl January 23, 2010 at 7:31 am

1. Your work kitchen is SO homey and fabulous! haha I don’t work, but if I did, I’d want a kitchen like that!

2. I do pay attention to my HR when I work out. And sometimes I do like you, and workout “according” to a certain goal rate I have in mind, sometimes I just like to get it up ;) But I know that paying attention to HR when working out is wayyy more important than most people realize.

What type of turkey do you buy? It looks yummy :)

Rowland April 7, 2010 at 4:30 am

No surprise really that the Magic Bullet wore down, you said it yourself, it is made from rubber! It’s just another indicator of the cheap and badly produced trash being cranked out today. Those things should have been made of steel or aluminum.

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