For those who want to reap maximum benefits from their cardiovascular activity, it is vital for them to exercise in the zone of their target heart rate (THR), which is usually 60-85% of their maximum heart rate. Here are five tips on how to use a heart rate monitor during workouts.
Tips on how to use a heart rate monitor during workouts
1. Find a maximum heart rate
This enables one to set training zones that allow him or her to train properly in particular heart rate zones.
2. Don`t go by the `rule of thumb` maximum heart rate calculation
This is not only irrelevant but inaccurate also. Maximum heart rate is solely individual. Therefore, it should be calculated during extreme individual efforts. The most favorite method is calculating the max heart rate during hard uphill races. Uphill workouts allow an individual to find his or her potential more speedily compared to flat terrain. Interval lessons like 5×1 minute uphill exercises (runs) with short recovery times will really push one’s heart to the maximum.
3. Re-test the heart rate regularly
Every month or even after every two months, an individual should re-test his or her potential heart rate as it can change. Lack of fitness, fitness, fatigue and diet can transform a person`s maximum heart rate.
4. If you are using a heart rate monitor during races, you should avoid placing you low & high heart rate areas closer together
For instance, if a person sets his or her low zone at 140 as well as his or her high at 145, he or she will realize that it is hard to stay in his or her zone because the parameters are just five beats every minute in difference. Also, this will force an individual to begin very fast causing an individual body to produce lactic acid earlier. During race efforts, it is important to set the low & high heart rates around 15 BPM apart. And during a workout, it can be better for one to have more of his or her buffer to make sure that he or she is rested throughout the building phase.
The above are just tips on how to use a heart rate monitor during workouts. Others include using heart rate zones in order to avoid cases of over training and checking the recovery progress among many others.