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What is Heart Rate Training?

Heart Rate training in my opinion is one of the most effective styles of cardiovascular training. Your normal training on the treadmill would be at a level and duration decided before you start exercising. So there you are… running away… and wondering if you should be working a little harder… but not really knowing how much harder. To be honest we all tend to go for the easy option and run at a level we can manage, rather than really push ourselves which would get us to the goals we desire that much quicker. Well, with Heart Rate training you still get to decide how long you run for but this time the level is decided by your heart rate. The great advantage of this is that you can apply it to all cardiovascular machines - for example the rowing machine, bike, stepper and outdoor sports and activities as well.

How is it done?

Firstly you need to work out your maximum heart rate (a number that you must never try and attain, whatever your training level – Beeble). To calculate your maximum heart rate, or MHR as it will now be referred to in this post, you need to use the magic number 220 and now subtract your age from this number. The answer will be your MHR, nice and easy to calculate (no complicated calculations for Beebleblog readers – Beeble). Now we need to work out where you are on your exercise journey and what your goals are. The list below should help. The percentages show the amount of effort you put in with comparison to your MHR. The lower the percentage the easier it is and the higher the percentage (I bet you can guess this one – Beeble) the harder it is.

•    60 – 70% MHR beginners to exercise, people with health issues (where the doctor has prescribed exercise) and general fitness
•    70-75% MHR average exercisers that want to lose weight and improve health
•    75-85% MHR experienced exercisers that have sport specific training goals and/or want to get the maximum from their training.

Before anyone writes in disagreeing with this list I would like to point out that we are all different and it is actually very difficult to pigeon-hole people into groups like this. However we have to create groups in this way so anyone at any level of fitness can read this article.

Not good at percentages?

I know that we are not all mathematicians and percentages often cause people trouble. So get yourself a calculator and follow these simple instructions. Take your own MHR then multiply it by the percentage you think fits you best and press the “%” button on the calculator (not the “=” button – Beeble). The answer that appears on your calculator will be the heart rate (HR) that you should train at.

In your Training

Before you start you must have bought yourself a heart rate monitor. A lot of cardio machines will have built in heart rate monitors, however they are not always accurate and the treadmill’s HR monitor does not work at a running pace. Hopefully you have been able to calculate your HR that you will be training at so now all you have to do is pick your machine to exercise on. Let’s take the stationary bike as an example. Start with a warm up. This warm up should last around five minutes and take your HR from rest to the level you calculated, rather than a sudden jump which is no good for anyone. Once your heart rate increases to the desired level you can now begin the actual workout. This is the easy bit: if your heart rate goes too high reduce the resistance and if your heart rate goes too low then you just increase the resistance. Pretty easy eh?

Recommendations

When you use our calculation to get your desired training level you may find it too easy or too hard. This will be because everyone is different and just because the formula gets it right for Mr. or Mrs. Average these people rarely exist in real life. If you are finding the level that it exercises you at too easy then recalculate to a higher level and if you are finding it too hard then recalculate to a lower level. However please remember that exercise is not supposed to be easy, it should push you but not be unpleasant. If you are training at the top end then please remember training constantly above 80% should be near on impossible. This level is within the anaerobic phase of exercise which does not use oxygen as part of the energy system (a very large subject that we will approach another time – Beeble). So to train at this level you will need to use another training technique known as interval training of which you can read about here.

And a Warning…

If you do suffer from any illness or weakness that could affect your exercise then please check with your doctor before you start any training regime. They should be able to tell you at what heart rate level you personally should be working out at. If you are unsure if you can train at your chosen level for any reason then please check with your doctor before commencing. Always start a new training schedule at a lower level and build up to a higher level as this is a far safer way to approach exercise. Please also note that if you have a pace maker fitted to your heart you must not wear one of these heart rate monitors.

I hope this helps some of you to get training at the right level for you, if you are still unsure then please feel free to drop me a message and I will try and get back to you with an answer. Good luck to all of you on your fitness journey and remember above all be safe.

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