Having a low resting heart rate is an indicator for cardiovascular health and fitness. It suggests the heart is strong and can pump a lot of blood with every beat, thus it does not have to beat as frequently. Your physical fitness is directly correlated to the strength of your heart.
I figured it would be a good challenge to see if, notwithstanding my tendency to live life at a fast pace, I could achieve a low resting heart rate in the forties, at the age of 40.
My heart rate is not naturally particularly low and so reducing it to within the forties presented a significant challenge. I’ve been experimenting on myself over the past few months to see what affects my heart rate and how it can become lower.
The three factors that seemed to help me personally achieve a low heart rate were as follows:
1. High level of fitness
2. Good diet
3. Sufficient rest
If any one of these are not present, my resting heart rate would be relatively higher.
The three main factors that seemed to drive my resting heart rate up were as follows:
1. Drinking alcohol
2. Overtraining and doing late night workouts
3. Stress
Below are some pictures that illustrate the dramatic effect consuming alcohol had on my resting heart rate. You can effectively see which night I drank alcohol, as my resting heart rose significantly.
Needless to say, to complete this challenge I had to consider not drinking any alcohol at all or (living in a dry country helped).
When I am calm, well-rested and relatively still my heart rate now drops into the 40s fairly regularly but this is only momentary and not my actual resting heart rate as you can see in the below screenshot from the Garmin Connect App.
My current heart rate was 43 beats per minute but my resting heartrate was 60 beats per minute. 43 BPM is the lowest I’ve recorded my current heart rate at. 03/05/2021
I did managed to achieve a daily resting heart rate in the forties a number of times over a four month period so this shows it is not a one off freak occurrence.
The below screenshots cover the period from early May to mid-August 2021:
The lowest daily resting heart rate I achieved was 44 beats per minute on 4th July 2021.
To take this challenge one step further, I am trying to achieve a 7-day average resting heart rate in the forties.
I’ve had my 7 day average resting heart rate it as low as 51 (see below) but invariably something gets in the way like a late night or a hard training session and as these things raise the hard rate significantly even one night increases the average and thus prevents me from being able to lower if further.
I think I will be able to achieve a 7 day average resting heart rate when I have completed the Ironman and the marathon and the temperature reduces in Riyadh so I can adjust my training schedule to better achieve it.
I’d also like to see if I can record a heart rate of 40 beats per minute but I reckon it might take some sort of meditative trance to achieve that (and then how will I screenshot the app….?!).
Incredibly on the 2nd of February 2022, exactly one month after I consumed the last alcohol at Heathrow Airpirt before I flew back to the middle east and began ‘Dry January’ I managed to achieve a resting heart rate of 40 beats per minute as per the below screenshot from the Garmin connect app (no meditative trance required):
#40s440
I am still aiming for a weekly average heart rate in the forties and currently my average is 51 beats per minute so guess if I keep on doing what in doing it may well get there!
…and then on the 5th of February 2022, after a week of low resting heart rate and no drinking alcohol, I finally achieved my additional goal of a ‘Resting Heart Rate in the 40s’ over a 7-day average.
The 7 day average for my resting heart rate continued to drop while I was on leave from work to as low as 47 but it subsequently returned to the low 50s after my return to work and associated travel.
The watch I used was a Garmin 245, like the one on this link: https://www.amazon.co.uk/gp/product/B07RCJV4PT/ref=as_li_tl?ie=UTF8&tag=cjburgoine-21&camp=1634&creative=6738&linkCode=as2&creativeASIN=B07RCJV4PT&linkId=b5e43d6842b72d7a6282b5e376f02801
One of my challenges was to climb 40,000 feet this year. I planned to achieve this by climbing at least two of the World’s highest summits and having summited Aconcagua in January of this year, I had made a good start. However, the remainder appeared to be at risk, frustrated by the travel restrictions associated with COVID-19.
Like a stairway to heaven, faking me over the ‘7’, #EverestfromHome, a journey from the dome presented itself – a timely, socially-distant solution that could also be done with as little travel as possible.
Big up respect to Nelly for inventing this concept and for designing the weekly plans.
This is what the first week consisted of
Day 1 #EverestfromHome required an ascent of 139m, only climbing the ascent from Lukla to Phakding. I didn’t take a picture on the first day for some unknown reason.
Day 2 of #EverestfromHome required an ascent of 249m and at this point I started recording my progress with pictures and posting them onto social media, changing my clothing from one day to the next to keep me honest.
Second day of #everestfromhome and I’m already lagging behind; wondering why I chose mathematics over my Garmin…
Day 3 of #EverestfromHome was a climb of 539m. However, I had to catch up with the rest of the group today as I didn’t manage to cover enough altitude on day two due to time constraints.
My Garmin didn’t record the small and frequent altitude change very well so I’m back to counting sets of ascents 🙄
At this point, I began sharing photos of the same journey when I did it for real in 2017. This provided a brilliant mental vision for me that felt like i was reliving the journey.
I climbed the 2.9 metre fire escape stairs 201 times to reach a cumulative total of 582.9 metres. Add that to the 248.6 metres I climbed the day before and I had covered 831.5 metres. This meant I had ‘reached’ the virtual equivalent of Namche Bazaar @ 3,440m (one of the world’s highest villages) from Phakding @ 2,610m.
A dream came true when I flew into Lukla, we crossed amazing suspension bridges and celebrated my 37th Birthday at Namche – I shall never forget the hospitality and friendship I experienced 🥰
Day 4 of #EverestfromHome represented an acclimatisation hike from Namche @ 3,440m to Everest View Point @ 3,900m so an ascent of 460 metres. I did 143 reps. of the (20 x 15cm) stair well that goes into the cellar of the administration building, so that’s 430 metres (I carried the extra 30 the next day).
From Everest View Pointyou can see Everest and a statue of the great Nepalese Hero Tenzing Norgay. The Mother Mountain not revealing her summit from behind that thin veil of cloud was tantalizing….
Day 5 of #EverestfromHome – Following the route I trekked to Everest Base Camp in November 2017 means I chose a different track than the rest of the 2020 team – I elected to join back up with them again in a few days at Dingboche.
The Holy Mother Mountain’s gift for my Birthday was to let me see her summit for the first time; I was immediately smitten 😍
Namche Bazaar @ 3,440m to Tengboche @ 3,860 means 420m climb, plus 30m from yesterday equals 450m.
Day 5’s stairs total (16cm x 20) 3.2m so that equates to 141 reps. – done!
Day 6 of #EverestfromHome – Over the next two days I journeyed in my mind from Tengboche @ 3,860 to Dengboche @ 4,350 climbing 490 metres in the process. The journey from Tengboche to Dengboche takes you through deep valleys and on winding tracks, through incredible forests filled with mythical creatures and rich cultural history.
I split it evenly over both days so that was 245m per day.
The stairwell in my apartment block has 18 steps @ 16cm each so a total of 2.9m and therefore 85 reps. – I knocked out 100 to be sure 😉
Day 7 of #EverestfromHome After today’s effort I’ve arrived at Dengboche @ 4,350 metres and have joined back up with the wider team.
The uniquely talented, leader and motivator @nellyattar established a remote, international and individually-isolated climbing movement and modern technology allowed us to climb together (thanks @zoom_video_communications).
Resilience, ingenuity and adaptability at it’s best!
I had to complete another 85 reps. today but was enjoying the party so much I stopped counting at 100 reps. and danced up and down my stairs for another 15 minutes..!
By this point in 2017 it was getting cold and some people were feeling the effects of altitude sickness; personally, I couldn’t get enough of the landscape, the people and the thrill of being on my way to Base Camp!
I gave the tea house owner five Saudi Riyals to add to his collection of notes from around the world – he was made up!
Day 8 was a rest day and the first week was complete!!
This is what the second week consisted of
Day 9 of #EverestfromHome Big day today despite only being an acclimatisation hike starting from Dengboche @ 4,400m to ‘Little Summit’ @ 4,990
590m climb so that meant 204 reps. of the 2.9m fire escape.
I’m aware of some similar and equally impressive attempts being made but note at least four distinct differences that make this particular challenge unique:
1). I’m part of a collaborative yet remote and socially-isolated, international group 2). I work full-time, now more so than ever 3). Everest is the tallest mountain on Earth 4). I refer to and share pictures from my previous trip to to the Himalayas
Well done and good luck to everyone achieving their individual challenges – I appreciate that sometimes it’s a challenge just getting out of bed in the morning… Stay safe, be kind, one love x
Day 10 of #EverestfromHome and in my mind today I climbed 490m from Dengboche @ 4,400m to Lobuche @ 4,890m
This stairway is 3m so that equated to 163 reps. It was getting a bit close to the local curfew when I started today so to make it on time I had to ‘step it up a level’ 😅
Waking up in Lobuche @ 4,890m in 2017 made me appreciate the simple things in life… like oxygen and sunlight.
Day 11 was a rest day
Day 12 of #EverestfromHome – a relatively small ascent of 200m today from Lobuche @ 4,890m to one of my least favourite places in the world, Gorak Shep @ 5,090.
This basement access stairway is 3.2m so that equated to 63 reps. – I did 65 to be sure….
Last time I was in Gorak Shep I pushed a fart in my sleeping bag with unmentionable consequences – I don’t have fond memories of it TBH but it is the last place you can buy a beer before base camp!
From this ridge in the below right picture, you can see Everest Base Camp and the Khumbu ice fall and glacier in the right of the photo. On the left, you can see the trail leading to the summit of Kala Patthar.
Day 13 of #EverestfromHome took me from Gorak Shep @ 5,090 to the summit of Kala Patthar @ 5,640 – an ascent of 550m.
That equated to 190 reps. of this 2.9m stairway.
Kala Patthar is as high as most people will ever get in the Himalayas without a climbing permit and in 2017 I went to extraordinary lengths to reach the summit before sunset.
I’m glad I did as my efforts faciltated a rare and powerful opportunity for mindfulness and photography that could not have been achieved elsewhere and/or at any other time. That moment will stay with me until I die, as will the awesome and humbling vista 🤩
On day 14 of #EverestfromHome I made it to Everest Base Camp @ 5,364m! One of the best days of my life back in 2017.
EBC is only a 274m climb from Gorak Shep. I should have done 95 reps. of this 2.9m staircase but did a round 100 to be sure…
Day 15 was a rest day.
This is what the third week consisted of
On day 16 of #EverestfromHome we ascended above Everest Base Camp to ‘Flag Point’ a mere 200m climb, equating to 69 reps. of the 2.9m staircase in my apartment. Each day I shared a picture that corresponded with my virtual climb up to Base Camp; this picture of the Kumbu Ice Fall was about as close as I could get to the Mother Mountain’s illusive summit, back in 2017. I felt at odds with turning back…. From this point on, I was on new ground as we climbed upward to four successive camps, followed by the summit attempt.
Day 17 of #EverestfromHome – Into the final week and looking forward to not having to climb down from the summit!
Day 17 of #EverestfromHome required a climb of 758m from EBC to Camp 1 – that was 261 reps. of this 2.9m staircase Day 18 of #EverestfromHome Camp 1 to Camp 2 is 448m so that required 140 reps. of this 3.2m staircase
Day 19 of #EverestfromHome was a rest day. I really needed it, as I was fatigued, both physically and mentally…. only three big days left to push and we should reach the ‘summit’!
Day 20
Day 20 of #EverestfromHome takes me from Camp 2 to Camp 3 Just over 1.6km from the summit and the glacier has shrunk to a fraction of it’s original size… #globalwarming
743m climbed today, equating to 256 reps. of this staircase – only two days to go!
Day 21 of #EverestfromHome Needed to climb 695m from Camp 3 to Camp 4 today.
In celebration of day 21 being the the penultimate day, I did a tour of the four staircases I’ve frequented as of late. 60 reps. at each gave me a total ascent of (60×3.2)+((3×60)x2.9) = 714m. Completing it seemed much easier when broken up this way.
Can’t say I was sorry to not be going back to some of these staircases but I do think stairs are good for training, especially when wanting to access and maintain specific heart rate zones.
Day 22 of #EverestfromHome and finally, I’ve reached the summit!! Climbed 928m today – a total of 320 ascents of this staircase! What a wonderful feeling and no better way to go the final distance than in my @tripreston tri suit!
The cumulative total of the above daily climbs is 8,338m so if I multiply that by 3.28 to convert to metres to feet I get 27,348 feet.
My Aconcagua climb was to the summit at 6,962m but we started at the Park entrance near Penetentes @ 2,580m. That meant that the actual on-foot ascent was 4,382m. If I multiply that by 3.28 I get 14,373 feet.
27,348 feet + 14,373 feet = 41,721 feet!
By my reckoning I have managed to climb over 40,000 feet this year despite the limitations of COVID-19. As they say, it is not the strongest that survive, it is the most adaptable to change!
I appreciate that climbing stairs at the altitude you are pre-acclimatised to, sleeping in your bed, not on a cold mountain and in a solid shelter with supermarket catering within walking distance is in no way comparable to the incredible experience of being on a true expedition up a mountain but it was the next best thing available. I also managed to keep fit so I was prepared to try and achieve the rest of this challenges I have set myself #40s440!
