Heart rate based training

The traditional way of working out consisted of working out for a specific time, in a specific sequence and at a specific composure. Today workouts are complimented with fitness monitors to help to increase your workout effectiveness so that you can get the best out of your workout. Every minute that you spend working out today will be monitored with devices that measure your heart rate so that you can change the intensity of your exercises. Heart rate based training is the new age way of working out which has proven the most effective.

To know more about it let’s dig a little more into it:

What is heart rate?

Heart rate is the number of times your heart beats per minute. A lower heart rate is observed for a rested body whereas a body exerting force results in a higher heart rate.

Maximum heart rate:

The highest number of beats per minute someone can achieve in a hard and fast exertion. It is subjective, based on factors like fitness, heredity, gender and it decreases with age. Maximum estimated heart rate for an individual is 220-age.

Resting heart rate:

Resting heart rate is the heart rate beats per minute when the heart is fully relaxed. A lower heart rate suggests an increasingly effective heart capacity and better cardiovascular wellness. Despite the fact that there’s a wide range of normal heart rate, a strangely high or low pulse may show a hidden issue.

Average heart rate is an individual’s average heart rate throughout an entire workout session. It helps us determine the average intensity of training.

Factors affecting heart rate:

There are certain factors that affect heart rate, gender, age, fitness level, body temperature, caffeine and other drugs, genetics, etc. Women tend to have higher heart rates than men. This is because women are usually smaller in size than men and require a faster heartbeat to facilitate metabolism. Caffeine found in coffee, sodas, and teas is a stimulant drug that influences the nervous system to increase heart rate. As you age, your resting and daily average heart rate do not change significantly.

What is heart rate based training

Heart rate training is keeping your rate inside a set range amid an exercise. The range is calculated as a percentage of the maximum heart rate. Heart rate based training shows the fact that the harder you work out the higher will be your heart rate.

Why heart rate based training

Heart rate based training allows us to get workout feedback as to what our heart rate is and how much more effort we need to put in to reach our ideal heart rate, this way it makes us more efficient and makes us train smarter so that we can avoid over or under training. Our heart rate determines our body temperature, so we can balance our heart rate and avoid overheating of our body. It keeps track of our activity so that we can be accountable to ourselves and monitor our workouts accordingly. To gain the most from your training it is crucial to monitor your heart rate.

Heart rate training zones:

There are five heart rate training zones. While you are working out, your heart rate will fall under either of these zones. These zones determine the intensity of your workout so that you can customize your workout accordingly,

The 5 heart rate zones are:

Blue: Extremely light action, (50-60% max HR)

This zone is the warm up and cool down zone. While you’re doing a quick warm-up/cool down make sure you’re in the blue zone. Blue zone is the most comfortable zone. You may comfortably be able to carry on a full conversation in this zone. Workout in this zone is less intense, hence doesn’t provide much of health benefits.

Green: Loosen up, limber up, (61-70% max HR)

In this zone, you’ll breathe heavier but can still keep a conversation in short sentences. In this heart zone, the calories burnt will be more than the blue zone as your exercise will be more intense.

Orange: Demanding, Hard, (71-83% max HR)

This is also called aerobic heart rate zone. This is a vigorous intensity zone. In this zone, your workout is more intense and helps you burn more calories. It improves your circulatory system by increasing your heart and lung capacity. In the orange zone, You’ll be able to burn more calories in the same amount of time.

Yellow: Backbreaking, Tiring, (84-91% max HR)

The intense exertion in this zone will take you to a limit where your body will produce lactic acid which builds your ability to run faster. In the yellow zone, you will not be able to speak except for a single word gasped at a time. The workout in this zone should be in the 10-20 minutes range or part.

Red: Maximum effort, (92-100% max HR)

Most people can’t stay in this zone for more than a few minutes. You can’t go any higher than this zone. You should workout in this zone for quick bursts like working out in this zone for a minute and then taking an interval by going back to lower intensity levels. This is a little risky zone so you should first consult your doctor before working out in this zone.

You should keep changing your workout intensity so that your body is not overworked or underworked to reach the maximum output from your workout. Allow intervals between high-intensity workouts.

Heart rate monitors

Heart rate monitor is a device you wear to measure your heart beats. HRM helps one assess the optional exercise prescription. They measure heart rate and target individual’s exercise safely but effectively. It also helps in monitoring an individual’s fitness level, the intensity with which an individual workout v/s what is the optimal intensity. Heart rate training entails keeping heart rate within a set zone during a workout.

It helps you become conscious of the efforts you’re putting in, or the effort you still need to put in to reach your goal. Heart rate based training helps you determine if your exercise is intense enough to provide health benefits, but not so intense that it could cause health problems.

It transmits data to connected fitness bands, phone apps etc. Heart rate monitors include chest straps which very accurately measures your bpm. It gives you immediate feedback in relation to your workouts and helps you maintain safe levels of heart rate. Chest Strap lets you measure your heart rate in real time which keeps you motivated throughout the workout. Knowing your heart rate in real time will let you maximize your workout efforts.

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