Heart Rate Training Explained

Heart rate training is a method of calculating exercise intensity based upon the correlation between heart rate and the body's ability to use oxygen during exercise, also known as VO2. Using this type of training can help prevent over training and allow an individual to maintain proper training zones during exercise. Heart rate training is precise and is measured using an individual's maximum heart rate (MHR) and resting heart rate (RHR). Heart rate training can be completed by manual palpation, taking the pulse, but is most often found in combination with a heart rate monitor.

Methods

There are two methods when calculating heart rate. The first method uses a percentage of your MHR; your MHR is found by subtracting your age from 220. The American College of Sports Medicine (ACSM) recommends that individuals using this method should train at 77 percent to 90 percent of their MHR. If an individual's MHR is 180 beats per minute then her target heart rate training range would be 126 to 153 beats per minute. This approach is very conservative, easy to calculate, but inaccurate at low intensity zones and for individuals that exercise regularly.

The heart rate reserve method or Karvonen method is the method of choice. RHR is subtracted from an individual's MHR to obtain her heart rate reserve (HRR). If an individual's RHR is 60 and her MHR is 180, then her HRR would be 120 beats per minute. Her HRR is then multiplied by the desired work rate percentage. ACSM recommends that a basic training regimen will have target zones that are between 60 percent to 80 percent of her HRR. The RHR is then added back into both numbers found. If an individual's HRR is 120, then her target heart rate training zones would be 132 beats per minute at 60 percent and 156 beats per minute at 80% training intensity.

Aerobic Training

Heart rate training is most often used when developing the cardiovascular system. This is the body's ability to use oxygen and transport carbon dioxide away while working the muscles and allowing them to develop and grow stronger. To improve aerobic capacity, train at 70 percent to 80 percent of your HRR.

Anaerobic Training

Training at anaerobic levels means "without oxygen." In these zones, you are training and developing your anaerobic threshold and delaying the onset of lactic acid. Lactic acid is formed from incompletely burned carbohydrates, which cause the muscles to contract more slowly. By training at a higher intensity, 81 percent to 90 percent of HRR, an individual can help the body delay the build up of lactic acid, allowing the body to move faster and stronger for longer periods of time.

How to Improve

The best way to improve heart rate training is by slowly increasing your heart rate during short bouts of time. If your target zones are 132 to 156 beats per minute then focus increasing your lower threshold number in five to ten minute increments. Focus on continuous activities that use large muscles groups like running, cycling or swimming.

Avoiding Injury

Injuries occur when the body is pushed to hard to quickly before the body is able to adapt to the exercise being performed. When completing heart rate training gradually increase intensity level, building endurance levels and including cross training as part of your routine. This lowers the chances of overuse injuries and trains different muscles in the body.