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Listen to Your Heart : HRM Training

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How do you know how hard you’re working? You could be panting and sweating buckets or you could be feeling tired and lethargic. That’s all pretty much relative to how you’re feeling.

For a consistent approach to measuring your exercise workload, consider Heart Rate Monitor (HRM) Training.

What’s HRM Training?

As the question above asks, “How can you tell how hard you’re working when you’re exercising?” Relying on the amount of sweat you produce or how tired you feel are rather subjective. Enter the Heart Rate Monitor.

A Heart Rate Monitor (HRM) is a device that measures you heart rate in Beats Per Minute, literally how many beats your heart produces in one minute. The harder you work, the more Beats Per Minute your heart will pound out. It’s a reliable and consistent way of measuring how hard you’re working out.

HRM Training is exercising to using Heart Rate Monitors to monitor your Beats Per Minute.

What Are The Benefits Of HRM Training?

Well, firstly you can be certain of your effort level on a consistent basis. Are you working as hard as you think you are? Now you’ll know for certain.

Secondly maintaining a specific Heart Rate Zones during training can help you fine tune your workout for fat loss, maximal performance, endurance and even recovery.

How Can I Get Started in HRM Training?

Firstly, you’ll need to get yourself a Heart Rate Monitor. There are many brands and models in the market with differing features. You should choose one that suits your needs and your budget.

Heart Rate Monitors with a chest strap are preferred over those that use a touch sensor to measure you pulse; it can get annoying having to touch your finger to the watch each time you want to check your heart rate.

Ok, I’ve Got My Heart Rate Monitor. Now What?

Next you’ll need work out your Maximum Heart Rate and from there workout your Heart Rate Percentages. If you’re using a decent Heart Rate Monitor, it will already have worked this out for you. If not you can calculate your Maximum Heart Rate using the simple formula: 220 – your age

Now that you know your Maximum Heart Rate, you can work out your Beats Per Minute in percentages.

A rough guide to your Beats Per Minute as a percentage are as follows:
90% – 100% – Training in this zone will prepare you for peak performance. You can only spend a short amount of time in this zone.
80% – 90% – This is the anaerobic zone. This is where you’ll be gasping for breath as you push past your aerobic endurance. Training in this zone will train your muscles to work harder for a longer period of time.
70% – 80% – Training in this zone will help improve your endurance. This is the aerobic zone where your muscles capacity to utilize oxygen efficiently is trained.
60% – 70% – This is the recovery zone. When tired or not feeling on top of your game, working out at this level will help you recover for your next session.

If you’re beginning training, the bulk of your work should be spend in the aerobic zone where you’re working at 70%-80% of your Maximum Heart Rate. You’d spend some time in the 80% – 90% zone where you’re pushing yourself and only a few minutes in the 90% – 100% zone where you’re pushing yourself at full sprint.

When feeling tired, you’d drop back down to 60% – 70% of your Maximum Heart Rate to recover.

This Is Just The Beginning

This is just the start, HRM Training is what even elite athlete’s use to plan and gauge their training sessions. As you’d expect, their training plans are much more detailed and involved. However with the advent of affordable Heart Rate Monitors even the average Joe can now benefit from Heart Rate Monitor Training. So what are you waiting for?

 

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