Heart Rate Guided Training 101
What is Heart Rate Guided Training (HRGT)? Exercise done by monitoring the heart rate using a heart rate monitor
Why? HRGT is used to help appropriately scale exercise to the individual
When? During exercise - cardio and/or strength
How? Using a heart rate monitor. Chest strap = most accurate. Wrist based = much improved over past couple of years but not as reactive, especially during intervals/speed work
Heart Rate Zones
Zone 1 - Active recovery
Zone 2 - Train body to use fat efficiently, build endurance
Zone 3 - Increase tolerance for anaerobic threshold, tempo pace, utilizes more carbs than fat
Zone 4/5 - Intervals, No longer burning calories from fat
How to determine zones?
VO2 Max Test (Columbus, OH resources)
Resting Heart Rate (RHR)
Find RHR by taking heart rate first thing in the morning before getting out of bed. Do this for 3-5 days (not consecutively) and then average. This is your AVG RHR.
Monitor regularly during training to gauge training response to exercise/recovery.
Extended or larger increases in RHR may indicate possible need for additional rest day or active recovery versus a planned more intense workout. Increases in RHR can be caused by a number of things including dehydration, not getting enough sleep/exhaustion, overtraining, illness.
Interval Training/Speed Work
More advanced - not for beginners
1-2 days/week max
10 min or 1 mile warm-up and cool down required
HR Avg = Zones 3/4/5
Following day = complete rest or active recovery
If RHR is elevated by more than a couple of beats or has been trending higher consider postponing the workout and doing active recovery or skipping and taking a rest day.
Check out our Facebook Live (April 12, 2017) spot on HRGT:
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