Heart Rate training, myths and how to ´s, to become healthier and faster.
Most of us only pay attention to our pace and time – doesn’t matter if we own the most amazing devices to gather information about out performance and health, sadly we never really pay attention to them –
Really guys ! listen to your #garmin
Heart Rate Training and tracking help us to
- Understand the correct intensity for aerobic system development
- Correct intensity for anaerobic system development
- Appropriate recovery period during interval training
- Early warning signs of overtraining
- Early indications of heat stress
- Early indications of energy depletion
AND SO MUCH MORE !!
Here are some things that you really need to start paying attention.
Heart Rate Watches ARE SMART
Stop treating them as they are dumb.
Most runners doesn’t pay attention or get frustrated when their watch send you to rest for 72 hours or said De-training .
And most runners train in a NO IMPROVEMENT ZONE – ZONE 2 Too hard for recovery or endurance, too easy for speed or strength
Heart Rate watches are the most accurate devices, and you pay good money for them. Your HR it´s affected by the quality of your training, sleep, alcohol intake, salty snacks you eat, and the fight with your spouse. Stress- is stress for the body- Doesn’t matter the source.
1. MYTH : PREDICTING MAXIMUM HEART RATE.
The idea that anyone can subtract his/her age from 220bpm to predict MHR is a Myth That is only helpful for 65% of the population Smaller (size) hearts are able to reach a much higher MHR. doesn’t matter your age. As we age there is a decline as one beat per year. Listen to your Garmin and test yourself on the track and adjust if necessary your watch zones Get real and follow your watch recommendations
2.DETERMINING YOUR MAX HEART RATE
- Find a track or small and gradual incline 400 to 600 meters long.
- Jog 0.5 to 1 mile to warm up
- Run One lap as fast as you can. Check and record your heart rate at the end of the effort.
- Take a 2 minute walk . and REPEAT the run track and record your HR when you finish
- Take a 2 minute walk. and REPEAT the run
Your heart rate at the end of this trial will be a pretty good indicator of your maximum heart rate. Check your Garmin zones and adjust IF necessary
3. TRACKING YOUR RESTING HEART RATE
One of the most valuable long term pieces of information you can gather and track is Resting HR. It will provide feedback on injury, illness, over-training, stress, incomplete recovery and so on. If you can identify 1 or 2 bpm elevation that many times precedes an illness or a bonk session. You HR it´s influence by your level of fitness and state or recovery . The harder the workout the higher the HR and the body has to work harder to recover
4. STATE OF RECOVERY
The factors of recovery and injury also affect heart rate during exercise . We use our full resources, temperature is elevated and muscles are damage. Our body has to address and correct all of this Even if you feel OK at rest. Your body is working harder to repair itself and your HR will be elevated Monitoring your HR after a hard workout and checking when ( how many hours) you come back to normal will help you do the necessary adjustment to your training If you are not fully recover you may notice a 5-10 bpm higher than normal and a rapidly increasing hr throughout the next run session.
5. 24 HOURS MONITORING
Using your device 24 hours it´s one of the best tools that you can use to increase your health and performance
- Allows you to gauge the overall stress load “outside” your running routine- as it can highly affect your recovery . Daily exertion its real .
- It gives you a greater overall view of total caloric expenditure.
- Provides feedback on sleep quality , and it is an important recovery indicator.
- It gives you real time feed back of the quality of your training and your individual response to that workout , so you can adjusts accordingly
6.UNDERSTANDING THE COMPONENTS OF PHYSICAL FITNESS
The process of getting in shape involves the 4 components of fitness and this are developed in PHASES There is also their order of progression as you train and at a very SPECIFIC intensity range. Training only in one zone, or intensity will cause injuries, over-training , premature peeking and poor performance.
- Speed (anaerobic) >95% MHR
- Economy (anaerobic) 85 to 95% MHR
- Stamina (aerobic) 75 to 85% MHR
- Endurance ( aerobic) < 75% MHR
7. SHORT TERM VISION DOESN’T WORK
The purpose of training is to induce adaptations in your cardiovascular, respiratory and musculature systems. You want to see a decrease in your Resting HR and an decrease in your HR at a fixed load.
Our body needs from 12- 16 weeks of training to adapt to exercise. Understanding that following a 12 weeks marathon ( or any distance ) training plan will never be enough to get you at your best, without a preview running base.
A 6 month to 1 year plans with many races and 2 goals will give you time to develop the 4 stages of getting in your best shape.
Think that you need a training plans that really adapts to your actual physical state, and take you from there to your best form for a competition. You don’t need a “block” of “X” number of weeks of workouts to complete.
This are other useful articles to understanding metrics Key Running Metrics . Be healthier stronger faster
And if you want a PERSONALIZED training plan made just for you, you can reach me at firstname.lastname@example.org