
About your heart rate: There's
no single right answer, which is why you're seeing so many answers. The standard
formula for estimating your maximum heart rate: 220 minus your age. Some people
prefer to work out at 60-65% of their maximum heart rate; others like to have
more strenuous workouts at 80% or even close to 90% of max. If someone is writing
for an audience of athletes, they'd suggest higher heart rate goals (typically
75-85% of maximum than if they're writing for ordinary people who just want to
get some exercise to improve fitness and health (60-75% of maximum).
Let's take a closer look
at your situation. Since you're 42, the formula (220 minus your age) gives you
a maximum heart rate of 178.
60%=107
80%=142
90%=160
Assuming you don't have
special health issues, if you can carry on a conversation while you're running
(it's okay if you're breathing moderately hard), and if you feel good during and
after, you're probably not overdoing it. If you're getting your heart rate all
the way up to 155-160, you're exercising at the higher end of the intensity scale,
into athletic training. That's fine - provided you aren't injuring yourself. Research
shows that it's important for health and for avoiding injuries to have a few easy
days on your workout schedule, where you exercise at lower intensity, and to take
at least one day off per week.
If you have any risk factors
for heart disease, such as a family history of heart disease, you might want to
mention your exercise program to your doctor in case he or she wants to make recommendations.