[ Why Heart rate Training ? ]
Training at the proper intensity while swimming, biking, and running is one of the key elements in improving athletic performance and staying injury free.
Biking, running, boxing and attending a fitness class with a heart rate monitor is a great way to ensure you are working out at the proper intensity. Training while wearing a heart rate monitor gives the athlete immediate feedback about training effort.
What is Max Heart Rate?
Your heart rate is measured as the number of times your heart beats per minute (bpm). Your resting heart rate is the measure of your heart rate at rest, which decreases as you get in better shape. Your max heart rate, on the other hand, is the maximum heart rate that you can attain that is based on your genetics. A high, or low max heart rate does not predict athletic performance, or even fitness level.
Why is Max Heart Rate important?
If you have a reasonable estimate of your Max Heart Rate, then you can create target training zones to help you improve your cardiovascular capacity and progress the intensity of your workouts. For example, if your max heart rate is 190 bpm, then I can give you a training plan that instructs you to run at 70% of your max heart rate for 30 minutes, or 133 bpm. So your target heart rate in this case is 133 bpm, which is a very useful benchmark for future workouts.
Calculation of Maximum Heart Rate
A)The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula
MHR = 220 — Age
B)A document by Miller proposed the following formula as a suitable formula to calculate MHR
MHR = 217 — (0.85 x Age)
Heart Rate Zones
Within each training zone, subtle physiological effects take place to enhance your fitness.
The Recovery Zone -50% to 60% MHR
The day after a hard workout/an intensive interval workout or the day after a race you need to recover from the hard work (see super compensation). this is the ideal way for your body to recover.
We train in order to start the body’s recovery process.
Easy Endurance Zone -60% to 70% MHR
Training within this zone develops basic endurance and aerobic capacity. The advantage to train in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic and Moderate Endurance Zone -70% to 80% MHR
Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 80%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone — 80% to 90% MHR
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found — sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.
The Red Line Zone 90% to 100% MHR
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
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