Heart rate training is the measuring and monitoring of your heart rate during a workout.
To properly and effectively train around your heart rate, you need to know what your resting heart rate, maximum heart rate, and VO2 max is.
Heart rate training helps you better achieve your fitness goals.
Cardio can feel almost torturous, especially when you’ve committed time and energy to sprinting on the treadmill four or five times every week without any visible progress to speak of.
But pushing yourself to the limit is tricky. If you under-perform, you’re definitely not going to see the results you’re looking for. If you overexert yourself, you put your body at risk for injury. So how can you identify the happy medium for your personal endurance level?
Aqib Rashid said the easiest and most effective way to gauge the intensity of your workout is through heart rate interval training.
Heart rate (HR) interval training is the measurement and monitoring of your heart rate during exercise in order to yield specific results.
“Heart rate training is a method of exercise in which you leverage your heart’s functional response as an indication of exercise intensity,” the founder of the technology-driven personal training facility and luxury fitness lounge, GHOST told INSIDER.”Rather than relying on an external performance benchmark (e.g. running speed, number of reps etc), exercise intensity is set based on ‘target’ heart rate zones.”
Heart rate training might sound like a mouthful to the fitness novice, but the technique is pretty straightforward.
Before you begin, you have to identify your RHR, or resting heart rate
Resting heart rate, Dr. Robert Segal, co-founder of LabFinder.com told INSIDER, is the number of beats per minute (bpm) your heart pumps when it’s at rest (i.e. when you first wake up in the morning, or right before engaging in any physical activity). The normal baseline for adults falls anywhere between 60 to 100 bpm, while the average athletes’ baseline can is between 40 to 60 bpm.
Once you’ve identified your RHR, you can work with a trainer or doctor to figure out which heart rate zone is going to be ideal for your fitness goals.
The second part of heart rate training is becoming familiar with the five heart rate zones, which, Segal explained, are the levels of exertion that intensify from your RHR, to your MHR, or maximum heart rate. According to Active’s Target Heart Rate Calculator, you can calculate your MHR by subtracting your age from 220.
Each heart rate zone represents a percentage of your MHR, Dr. Joel French, Ph.D, senior director of research, fitness and wellness at Orangetheory Fitness explained. “Training in zones 3, 4, 5 have the biggest impact which is why interval training is so effective,” while “zones 1-2 would be your marathon pace, while 4,5 are short sprints during interval training.”
This is why heart rate training can be so beneficial: it all depends on your capabilities, and your goals
So the heart rate zones of marathon runners, who need to …read more
Source:: Business Insider