To Monitor or Not To Monitor?
Dale Benedict
The questions surrounding Heart rate training...
Heart rate training is a systematic method for getting the most out of every workout. Whether your goal is to improve cardiovascular fitness or to stay in the fat-burn zone for weight loss, all of this can be achieved through heart rate training. Some consider the heart rate monitor the single most important piece of exercise equipment ever invented. This very simple apparatus can change your training forever. The purpose of this article is to answer some of the myths or misconceptions associated with heart rate training.
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What is a heart rate monitor?
The monitor is made up of two pieces, a chest transmitter and a wrist receiver. The chest transmitter is placed against the skin around your chest, just below the chest muscles. This transmitter detects your heart rate continuously and transmits this signal to the wrist receiver. The receiver then converts this signal into data that represents the number of times your heart is beating each minute. Heart rate monitors vary in price from $60 to over $300. The amount of money spent is directly related to the number of features. One feature that I would highly recommend is the concept of the high and low limit alarm. When set properly, this feature will beep when you exercise above or below your specific zone. Once the watch is set all you have to do is listen for a beep.
Why is my heart rate important?
One of the most fascinating features of the human body is its ability to change in response to the demands placed on it. Working out in one of the specified heart rate zones will overload your aerobic system. During rest and recovery, your body responds to this overload by making you stronger. This is accomplished by improvements in cardiovascular and muscular function. These improvements create a stronger and more efficient heart, skeletal muscles that become better at extracting oxygen from the bloodstream, and a lower exercising heart rate. This is where the heart rate monitor comes into play. As the body adapts, harder workouts are required to maintain the concept of overloading the system. How do you know if you are training at the right level?
To better understand this concept of adaptation, let's create a hypothetical scenario. Jane is a 40 year old, beginning exerciser trying desperately to lose 20 lbs. Her trainer at the local gym set up a program that required walking on the treadmill for 30 minutes at a speed of 3.5 mph. Jane lost a little weight initially, but after about 45 days of exercising consistently (3-4 days/week) her weight loss dropped off. Let's assume hypothetically that Jane is also eating the same amount of food. What Jane has failed to realize is that her body has adapted to the current regime. She must again overload or shock the system. Her heart rate has dropped and most likely fallen below the training zone. It would have been more productive for Jane to use heart rate to stipulate her training intensity instead of MPH on the treadmill. This way we can be sure that she stays in her correct zone every time. Jane will find that as her body adapts to the program, she will have to work harder and harder to maintain the current heart rate.
How do I calculate predicted maximum heart rate and specific training zones?
This is where it gets tricky. First, we need to estimate your maximum heart rate.
220 -- Age = Predicted maximum heart rate (BPM)
Keep in mind that this formula is not exact and carries a standard deviation of +/- 11 beats per minute. This formula will provide an approximation of your true maximum heart rate. This estimate can be used as the foundation for monitoring your exercise intensities.
Resting heart rate is our next objective. To find resting heart rate, one must wear the heart rate monitor in a completely relaxed state. This can be achieved just before bed or upon waking in the morning. Practice deep relaxed breathing for several minutes to register the lowest heart rate possible.
Now that you have estimated your maximum heart rate and your resting heart rate, we can use these numbers to predict your training zones. Please remember that everyone must have a goal or objective in mind when designing an exercise program. Training zones are useless without an overall plan. Seek out the advice of a qualified fitness professional if you need assistance designing a program.
This formula is designed to help predict your training zones.
(Predicted MHR) -- (RHR) x percentage + (RHR) = Training zone heart rate
RHR = Resting heart rate, MHR = Maximum heart rate
Using our scenario from above, let's give Jane a resting heart rate of 82. We will figure a training zone of 60-70%. She is 40 yrs old therefore her predicted maximum heart rate is 180 BPM.
180 -- 82 x .60 + 82 = 140.8 (rounded up to 141)
180 -- 82 x .70 + 82 = 150.6 (151)
For a training zone of 60-70%, Jane's heart rate should fall between (141 -- 151)
Now let's discuss what these training zones are and how they can help you train efficiently.
Zone #1 50 - 70% MHR
Training in this zone will cause the body to utilize fat as its primary source of fuel. This zone is recommended for those just beginning a program, those that are recovering from an illness or heart condition or those looking to maintain a general level of fitness. The benefits associated with training in this zone are maintaining weight, maintaining general fitness and recovery training from higher zones. This is where the average person would exercise to get in shape.
Zone #2 70 -- 80% MHR
Increased cardiovascular fitness is the major benefit associated with this zone. As the muscles of the body including the heart consume more oxygen, the body changes its primary fuel from fat to carbohydrates. This does not mean that weight loss will not occur in this zone. A calorie is a calorie. Weight loss occurs when caloric expenditure exceeds caloric consumption. Experienced athletes also use this zone for endurance training.
Zone #3 80 -- 95% MHR
This level of training is considered Anaerobic, meaning the demand for oxygen is so high that the body cannot keep up. This in turn causes a build-up of lactic acid in the system. This is where serious athletes gain performance benefits. Competitive athletes use this zone for interval training or "speedwork". One of the common problems associated with this zone is the fact that many athletes spend too much time training here. A general "rule of thumb" is to spend no more than 50% of your training time per week in this zone.
When used wisely, the heart rate monitor can enhance anyone's training program. Whether it is to finish your first marathon, to drop 20 lbs, or to shave 30 seconds off your 5K, everyone must have a plan or goal in mind. A poorly designed schedule or sporadic adherence can reduce the heart rate monitor to an expensive toy that you will quickly tire of.
Dale Benedict is a graduate from the University of Louisville with a degree in Sports Management/Exercise Science. He is the founder and co-owner of The Training Studio, a comprehensive private fitness training facility in Louisville, Kentucky. Dale has spent the past 12 years designing and implementing successful training programs for both beginning exercisers and seasoned athletes utilizing his expertise in total body functional strength. For more information, visit www.snowangelfitness.com.
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