FitGirl-ATX
Cathlete
Hey guys,
In a response to one of our member's questions regarding heart rate training, I'm sharing a handout that I wrote for participants in my Spinning classes. If you use a heart rate monitor while training, this information may help. You should recalculate your training zones every 3 months or so, as your body will become more cardiovascularly efficient and your training levels will change. I also have a spreadsheet that will calculate the numbers for you based on a few inputs. However, I am not able to post that in the forum.
I do agree that use of a heart rate monitor is helpful for only certain activities, but it's definitely an individual decision. I use my HRM all of the time when I spin or run, but it distracts me when I do step and circuit training. Anyway, here's the article that I wrote, for whatever it's worth. I've lost the pretty formatting, but can easily email the original to anyone who's interested.
Cardiovascular Fitness
----------------------
Cardiovascular fitness is defined as the ability to perform repetitive, moderate-to-high intensity, large muscle group movement for a period of time. Tracking your heart rate during exercise reveals the intensity of your workout. A well-balanced exercise program should vary intensity levels to focus on different aspects of training.
You will want to focus on :
• Optimized Fat Loss/Endurance training
Lower intensity training that keeps the body in the fat burning training range
• Cardiovascular training
Varying ranges of intensity to help strengthen the heart; also known as interval training
• Anaerobic training
High levels of intensity maintained for short periods of time to maximize your body’s strength and ability to do work
How to Monitor Your Heart Rate
------------------------------
There are two ways to monitor your intensity during exercise:
1. Rate of Perceived Exertion
2. Using a Heart Rate Monitor
Rate of Perceived Exertion
--------------------------
The rate of perceived exertion is a fairly inaccurate method of measuring your intensity. However, if you do not have a heart rate monitor, it will serve as a way for you to recognize your own intensity. You simply rate how hard you are working on a scale of 1-10. 1 is your body at rest, 5 is working at very light intensity range, 9 should be your maximum point of intensity. You don’t ever really want to achieve a 10 because you could overexert yourself and pass out! In theory, you will never reach your maximum point of intensity (i.e. 100%).
Heart Rate Monitors
-------------------
You may purchase a personal heart rate monitor for use during exercise sessions. They come in a variety of different functions. When purchasing a monitor, you will want to ensure that the owner has the ability to set his or her own heart rate training range. It is also nice to see the heart rate percentage display during the workout. Most heart rate monitors require the use of a watch receiver and a chest strap transmitter. Polar is the leader in the industry for products to effectively monitor heart rate. However, there are other brands that also make a quality product.
Some exercise machines have heart rate monitors, but they are not personalized to account for your current level of fitness. You also need a heart rate strap to use them properly.
How to Calculate Your Heart Rate Training Zones
-----------------------------------------------
There are two formulas for calculating your heart rate training zones: age-predicted and the Karvonean formula. Most heart rate monitor programs and the many of the charts posted in health & fitness facilities utilize the standard age-predicted formula. The age-predicted formula does not take into account a person’s current level of fitness.
Standard Age-Predicted Formula: (55-92%)HRmax
Karvonean Formula: (55-92%)HRReserve + HRRest
The Karvonean Formula is a more accurate measure of heart rate training zones as it is based on individual fitness level, in addition to age. You will want to recalculate your training zones every 3-4 months. As your body gets stronger and healthier, it will become more efficient at transporting oxygen throughout your body. Your body will utilize less energy for basic routine functions, and your resting heart rate will decrease.
Explanation of Equation Variables
1. Maximum heart rate (HRMax): Theoretical maximum rate at which your heart can beat at your age; one should never exercise at this rate unless performing a maximal heart rate test under the supervision of a physician. In a healthy individual, theoretical maximum heart rate is calculated by using the formula HRMax = 220 - Age
2. Resting heart rate (HRRest): the number of times your heart must beat to perform basic bodily function; usually most accurate when measured in the morning, just before arising (i.e. count your pulse for one minute before you get out of bed), as this is an indication of your body in a true state of rest
3. Heart Rate Reserve (HRReserve ): Considered the difference between maximum and resting heart rate; this is the number of heart beats your body can contribute to work effort; HRReserve = HRMax - HRRest
Karvonean-Based Fitness Training Zones
Fat Burning (55%-65%) HRReserve + HRRest
Cardiovascular Fitness (65%-80%) HRReserve + HRRest
Anaerobic (80%-92%) HRReserve + HRRest
You will find the Karvonean-Based Fitness Training numbers they are significantly different than those numbers on the standard reference charts! The “Helpful Tips” section will help you correlate the training zones above to the Spin Energy Zones.
Helpful Tips
1. Calculating your resting heart rate.
• Count your pulse for a full minute, as soon as you wake up. This limits the amount of activity, captures your body in a true rest state. Record the measurement.
• Repeat the measurement process for 3 consecutive days.
• Consider the average measurement over the 3 day period as your resting heart rate:
HRRest = (Day1 + Day2 + Day3)/3.
2. Frequency
As your body gets more conditioned and used to exercise, your resting heart rate will decrease. The body becomes more efficient transporting blood and oxygen throughout the body, and does not have to work as hard as it once did. Therefore, recalculate your training numbers approximately every 3 months.
3. Energy Zones (use the Karvonean formula to determine zones)
You can program your numbers for each training zone into your heart rate monitor. These training zones are used to structure our Spinning program, but can be used for general training as well. In Spin training, you should spend the first 2-3 months training at 80% or less to build your aerobic foundation.
Recovery: 55% - 65% Interval: 65% - 92% Race Day: 80% - 92%
Endurance: 65% - 75% Strength: 75% - 85%
Your friend in fitness,
FitGirl-ATX
Picture Trail URL: http://www.picturetrail.com/gallery/view?username=fitgirl-atx
Website: http://www.niakelley.com/61606/
"I am only competing with the me I have yet to be..."
In a response to one of our member's questions regarding heart rate training, I'm sharing a handout that I wrote for participants in my Spinning classes. If you use a heart rate monitor while training, this information may help. You should recalculate your training zones every 3 months or so, as your body will become more cardiovascularly efficient and your training levels will change. I also have a spreadsheet that will calculate the numbers for you based on a few inputs. However, I am not able to post that in the forum.
I do agree that use of a heart rate monitor is helpful for only certain activities, but it's definitely an individual decision. I use my HRM all of the time when I spin or run, but it distracts me when I do step and circuit training. Anyway, here's the article that I wrote, for whatever it's worth. I've lost the pretty formatting, but can easily email the original to anyone who's interested.
Cardiovascular Fitness
----------------------
Cardiovascular fitness is defined as the ability to perform repetitive, moderate-to-high intensity, large muscle group movement for a period of time. Tracking your heart rate during exercise reveals the intensity of your workout. A well-balanced exercise program should vary intensity levels to focus on different aspects of training.
You will want to focus on :
• Optimized Fat Loss/Endurance training
Lower intensity training that keeps the body in the fat burning training range
• Cardiovascular training
Varying ranges of intensity to help strengthen the heart; also known as interval training
• Anaerobic training
High levels of intensity maintained for short periods of time to maximize your body’s strength and ability to do work
How to Monitor Your Heart Rate
------------------------------
There are two ways to monitor your intensity during exercise:
1. Rate of Perceived Exertion
2. Using a Heart Rate Monitor
Rate of Perceived Exertion
--------------------------
The rate of perceived exertion is a fairly inaccurate method of measuring your intensity. However, if you do not have a heart rate monitor, it will serve as a way for you to recognize your own intensity. You simply rate how hard you are working on a scale of 1-10. 1 is your body at rest, 5 is working at very light intensity range, 9 should be your maximum point of intensity. You don’t ever really want to achieve a 10 because you could overexert yourself and pass out! In theory, you will never reach your maximum point of intensity (i.e. 100%).
Heart Rate Monitors
-------------------
You may purchase a personal heart rate monitor for use during exercise sessions. They come in a variety of different functions. When purchasing a monitor, you will want to ensure that the owner has the ability to set his or her own heart rate training range. It is also nice to see the heart rate percentage display during the workout. Most heart rate monitors require the use of a watch receiver and a chest strap transmitter. Polar is the leader in the industry for products to effectively monitor heart rate. However, there are other brands that also make a quality product.
Some exercise machines have heart rate monitors, but they are not personalized to account for your current level of fitness. You also need a heart rate strap to use them properly.
How to Calculate Your Heart Rate Training Zones
-----------------------------------------------
There are two formulas for calculating your heart rate training zones: age-predicted and the Karvonean formula. Most heart rate monitor programs and the many of the charts posted in health & fitness facilities utilize the standard age-predicted formula. The age-predicted formula does not take into account a person’s current level of fitness.
Standard Age-Predicted Formula: (55-92%)HRmax
Karvonean Formula: (55-92%)HRReserve + HRRest
The Karvonean Formula is a more accurate measure of heart rate training zones as it is based on individual fitness level, in addition to age. You will want to recalculate your training zones every 3-4 months. As your body gets stronger and healthier, it will become more efficient at transporting oxygen throughout your body. Your body will utilize less energy for basic routine functions, and your resting heart rate will decrease.
Explanation of Equation Variables
1. Maximum heart rate (HRMax): Theoretical maximum rate at which your heart can beat at your age; one should never exercise at this rate unless performing a maximal heart rate test under the supervision of a physician. In a healthy individual, theoretical maximum heart rate is calculated by using the formula HRMax = 220 - Age
2. Resting heart rate (HRRest): the number of times your heart must beat to perform basic bodily function; usually most accurate when measured in the morning, just before arising (i.e. count your pulse for one minute before you get out of bed), as this is an indication of your body in a true state of rest
3. Heart Rate Reserve (HRReserve ): Considered the difference between maximum and resting heart rate; this is the number of heart beats your body can contribute to work effort; HRReserve = HRMax - HRRest
Karvonean-Based Fitness Training Zones
Fat Burning (55%-65%) HRReserve + HRRest
Cardiovascular Fitness (65%-80%) HRReserve + HRRest
Anaerobic (80%-92%) HRReserve + HRRest
You will find the Karvonean-Based Fitness Training numbers they are significantly different than those numbers on the standard reference charts! The “Helpful Tips” section will help you correlate the training zones above to the Spin Energy Zones.
Helpful Tips
1. Calculating your resting heart rate.
• Count your pulse for a full minute, as soon as you wake up. This limits the amount of activity, captures your body in a true rest state. Record the measurement.
• Repeat the measurement process for 3 consecutive days.
• Consider the average measurement over the 3 day period as your resting heart rate:
HRRest = (Day1 + Day2 + Day3)/3.
2. Frequency
As your body gets more conditioned and used to exercise, your resting heart rate will decrease. The body becomes more efficient transporting blood and oxygen throughout the body, and does not have to work as hard as it once did. Therefore, recalculate your training numbers approximately every 3 months.
3. Energy Zones (use the Karvonean formula to determine zones)
You can program your numbers for each training zone into your heart rate monitor. These training zones are used to structure our Spinning program, but can be used for general training as well. In Spin training, you should spend the first 2-3 months training at 80% or less to build your aerobic foundation.
Recovery: 55% - 65% Interval: 65% - 92% Race Day: 80% - 92%
Endurance: 65% - 75% Strength: 75% - 85%
Your friend in fitness,
FitGirl-ATX
Picture Trail URL: http://www.picturetrail.com/gallery/view?username=fitgirl-atx
Website: http://www.niakelley.com/61606/
"I am only competing with the me I have yet to be..."
...Carole
