By monitoring your heart rate during training and while you are at rest, you can make a science-based assessment of your exercise training. Your resting heart rate can provide an indication of your general fitness level. Using a heart rate monitor for training can help you to exercise at the correct intensity for your training goals.
Equipment for Monitoring Heart Rate
A way to measure your heart rate while at rest or during training is by using a heart rate monitor. A band worn around your chest transmits your heart rate to a receiver which you wear around your wrist. You can program your personal training zones into the watch so that you can monitor your exercise intensity during training. By using a heart rate monitor, you will know that you are warming up effectively and training in the desired zone.
Maximum Heart Rate and Heart Rate Reserve
To work out your heart rate training zones, you will need to know your maximum heart rate and heart rate reserve. According to the American Council on Exercise, your maximum heart rate is roughly estimated as 220 minus your age in years and your heart rate reserve is your maximum heart rate minus your resting heart rate. Heart rate training zones are often expressed as a percentage of your heart rate reserve, rather than a percentage of your maximum heart rate. To find your resting heart rate, you can use a heart rate monitor or take your pulse at your wrist or neck.The American Council on Exercise recommends taking your pulse first thing in the morning for an accurate measure of your resting heart rate.
Heart Rate Training Zones
A useful application for heart rate monitors is for assessing training zones during cardiovascular exercise. By knowing or estimating your maximum heart rate and resting heart rate and using a heart rate monitor during cardiovascular exercise, you can estimate which training zone you are exercising in. According to Running for Fitness, if you are warming up or doing a recovery session, you should exercise in the recovery zone at below 70 percent of your heart rate reserve.
Heart Rate and Aerobic Fitness
To train for endurance sports such as long distance running or cycling, you will need to train in the aerobic zone. According to elite athletics coach Brian Mackenzie, the aerobic zone is at 70 to 80 percent of your heart rate reserve. He says that at an intensity of 75 percent of your heart rate reserve, you are developing your aerobic capacity and utilizing fat for energy. By training consistently in this zone, you will be able to exercise at a higher intensity without moving into the anaerobic or lactate threshold zone when your body starts to use carbohydrate as fuel and lactic acid builds up in your muscles.
Interval Training and Heart Rate
Interval training is a method for training your anaerobic energy system. By using a heart rate monitor, you can accurately alternate periods of more intense exercise with less intense exercise. Interval training is a form of interval training where you alternate periods of high intensity anaerobic exercise with exercise at lower intensity to recover. Brian Mackenzie states the anaerobic or lactate training zone is between 80 and 90 percent of your heart rate reserve.
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