Training with a heart rate monitor takes more than just running around and watch your heart rate go up. Seeing your heart rate go up is only the beginning of the entire process. You can also say that it is the easy part of it all.
There is more to it than just looking at your heart rate. When used properly, a heart rate monitor will help you get the most out of every exercise you try in the gym.
More than Just Strapping It on Your Chest
There’s more to heart rate monitor training than strapping the weird thing on your chest. Don’t worry. You don’t need to be a rocket scientist to make it work for you. It’s really not that complicated a device to use.
One of the biggest benefits that any athlete or sports enthusiast can get out of using a heart rate monitor is that they ensure that their body is able to recover properly. It also helps you make the most of every phase of your workout. The idea is to achieve varying heart rates during the different stages of your training.
What to do With It
The first step to heart rate training is to determine your maximum heart rate. In order to do that you should be working out at the most intense rate. Once you feel your heart pumping hard (you should be at a point where you’re breathing fast and can’t speak complete sentences) you can check your heart rate monitor and record your maximum heart rate (MHR).
The next step is to do tempo exercises. Tempo exercises are the ones that make you work 85% to 90% of your maximum heart rate. So let’s say you’re at the tread mill, run at a pace where you reach the tempo zone. Do your best to keep your heart rate within this zone.
Running at this pace will help your body adapt to such a condition. You’re at the point where it may be a bit difficult to speak. While maintaining the tempo zone, your body will begin to slowly make physical adaptations. Eventually, your body will become stronger and better suited for running such a pace.
You should squeeze recovery workouts in between high intensity workouts. Once you’re done with one intense interval or workout then lower your heart rate to the recovery zone, which is 50% to 60% of your maximum heart rate. To do this, you can jog slowly or walk until your heart rate goes down to the said heart rate zone.
This will ensure that you’re not starting your next high intensity workout too soon. Remember that your heart rate will never lie. It’s your indicator whether your body is working hard to deliver oxygen to your cells or not.
Doing Tune-Up Runs
Tune-up runs shouldn’t be made into a race. In fact, tune up runs should be mild in nature and they are usually done the day before an actual race. Turn it into a race and you end up over training your body.
Tune up runs should bring your heart rate up to the recovery zone. The goal of these runs is to increase your overall mileage before a competition. That basically wraps up this discussion on training with a heart rate monitor. If you want to buy a heart rate monitor, you can find out some really good reviews in http://hrmreview.net/.
Good luck and I hope my blog can help you using a heart rate monitor effectively.