Hello, guys today I am going to tell and make it clear from all the angles that what is Heart Rate Training? and how to calculate it? Before getting into the topic, if you learn something good things from this post pass it on with your friends and colleges. So that, they can also understand the whole concept of heart rate training. Let's get into a bit more detail stay by step.
Suggested-Complete beginner guide
What Is Heart Rate Training?
Heart rate training basically is what beats per minutes are you running? and what is the pace? This is more common to hear.
Using heart rate zone helps you to gear your cardio workout to the best intensity in order to get the results you want. Also, you will know whether you are putting enough effort into your workout.
In fact, all the cardiovascular activities rely on intensity, duration, and frequency so as to be effective. Do you know? How often you exercise for how long, but friends you need to know not only about your heart rate intensity but also other activities.
Why Monitor Your Heart Rate?
In fact, sweat is not being the best indicator of exercise intensity; we need to look at our hearts. See, when you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles of the body. Simple, the more intense activity, the faster your heart will beat. Hence, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.
Benefits Of Heart Rate Monitoring
By monitoring your heart rate, the simple realization that your heart beats faster the harder you exercise can be put to good use. Direct measurement of the heart during your exercise regimen is the most precise way to gauge your performance. A heart rate monitor is like a car's RMP.
With a heart rate monitor, training at your preferred individual pace is made easy. Progress can be monitored and measured constantly. And it maximizes the benefits of exercising in a short span of time.
For the majority of aerobics enthusiasts, there is a range of exercise intensities that are described as safe and effective for promoting cardiovascular benefits. To determine what range is best for an individual one needs to be familiar with a few terms.
- Maximum heart rate - This number is related to your age. As we grow older, our heart to start beat a little more slowly. To estimate your maximal heart rate, simply subtract your age from the number 220.
- Target heart-rate zone - Basically, this is the number of beats per minutes (bpm) at which your heart rate should be beating during aerobic exercise. In fact, for the most healthy individual, this range is 50-80% of your maximum heart rate. For an example, if your maximum heart rate is 180 bpm, the low end of the range (50%) would be 90 bpm, and the high end of the range (80%) would be 144 bpm
- Heart Rate Reserve - (HRR) is a term used to describe the difference between a person's measured or predicted maximum heart rate and resting heart rate. Some methods of measurements of exercise intensity measure percentage of heart rate reserve (HRR). Moreover, as a person increases their cardiovascular fitness, their resting heart rate (RHR) will drop, and the heart rate reserve will increase.
Heart Rate Zone
Heart rate zones are calculated by taking into consideration your maximum heart rate (MHR) and your resting heart rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness level.
1. The Aerobic Zone (60%-75%
Training within this zone develops basic endurance and capacity. All easy recovery running should be completed at a maximum of 70%. And another advantage of running in this zone is that while you are happily fat burning you may lose weight, and you will be allowing your muscles to re-energize with glycogen, which has been expended during faster-paced workouts.
2. Lactic Acid Threshold Zone ( 75-80%)
Training in this zone will develop your cardiovascular system. This is the zone where the Lactic acid starts accumulating in the muscles. As you become stronger and fitter from training in this zone, it will be possible to run some of your long weekends runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
3. The Anaerobic Zone (80-90%)
The anaerobic zone is 80-90% of your maximum heart rate. You won't be able to speak except a single, gasped word at a time.
In fact, this type of intense exercise will improve the amount of your oxygen and you can consume VO2 max. ( The VO2 max is a test to determine your body's maximal consummation of oxygen and the efficiency of your muscles)
This excretion level takes you to the limit where your body starts off to produce lactic acid. Mostly, cyclists. racewalker and runners use this zone to build their ability to go faster.
Your workouts in this heart rate zone should be for 10-20 minutes or part of high-intensity interval training
You will burn more of calories per minute than lower heart rate workouts. A simple way to understand this, the more you raise your heart rate, the more you will burn calories.
Since you are covering your distance per minute. On an average, the body burns 15% fat, 80-85% carbohydrates and less than 1 percent protein in this zone.
4. The Red Line Zone (90-100%)
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibers and helps develop speed.
And this top zone from 90-100% of your maximum heart rate. Remember, you can't go higher, and most people cannot stay in this zone for more than a few minutes, and you will not be able to speak except for gasping words.
This training is used for a short burst during interval training, where you perform for a minute and then get back to a lower intensity for some time, and then you repeat. For an example 30 sec high intensity and 1 minute low intensity.
Before you perform this type of training, I would strongly recommend you consult your doctor to make sure you are enough capable to workout at such a high heart rate safely.
Where To Monitor
There are numbers of sites used to monitor the pulse rate. Two convenient sites to use are the resting pulse at the base of the thumb of either hand or the carotid pulse at the side of the neck.
Accurate pulse-count assessment is crucial when monitoring exercises intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined.
Immediately after exercise, isolate your pulse and count the number of beats in a 10 sec period. To determine the heart rate in beats per minute, multiply the number of beats per 10 sec by six. For an example, if a 10-sec pulse count were 20, the heart rate would be 120 bpm.
How To Monitor?
This is the most used method called the Karvonen method:-
The Karvonen method factors in resting heart (RHR) to calculate target heart rate (THR):
Formula- THR = ( MHR - RHR) x % intensity + RHR
Example if someone with MHR of 180 and RHR of 70:
50% intensity: ( 180-70) x 0.50 + 70 + 125 bpm
85% intensity: ( 180-70) x 0.85 + 70 + 163 bpm
This is the formula to calculate (THR). There is a point at which the body can no longer remove the lactic acid from the working muscles rapidly 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.
Heart Rate Variations For A Given Intensity
A reduction in heart rate for a given intensity is usually due to an improvement in fitness, but a number of other factors could be that why heart rate rates can vary for a given intensity.
- Dehydration can increase the heart rate can increase by up to 7.5%.
- Altitude can increase the heart rate by up to 10 to 20%.
- Humidity and heat can increase the heart rate by up to 10 beats/minute.
- Biological variation can mean the heart rate varies from day to day by up to 2 to 4 beats/minute
Rated Perceived Exertion Scale
Basically, the RPE scale is used to measure the intensity of exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or how difficult the activity is. In this chart, the 10 point is slightly blurred. So, the 10 point is, feels almost impossible to keep going completely out of breathing, unable to talk.
Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. If you are already taking heart medication or on medication which increases you BP, consult
your doctors before jumping into any high intensity exercise in order to avoid any mishap.
Finally, This is the complete guide of "Heart Rate Training" I hope it would be helpful to understand about it in deep. how was it, friends? Do comment and share your thoughts below.