Heart rate measurement and workouts
Why heart rate measurement is important for workouts:
Heart rate monitoring is an important tool for tracking your exercise and general fitness level. You may obtain a better grasp of how hard your body is working by measuring your heart rate throughout the exercise and adjusting your routine accordingly.
Heart rate is the number of times your heart beats per minute (BPM) and is directly proportional to the intensity of your workout. Your heart rate increases when you work out harder to deliver more oxygen to your muscles. You may decide whether you are doing out at a level that is tough enough to enhance your fitness but not so severe that you risk injury or burnout by recording your heart rate.
Monitoring your heart rate throughout workouts can also assist you in determining your target heart rate zone, which is the range of heart rate readings that are most beneficial in attaining your fitness goals. If you want to enhance your cardiovascular fitness, for example, you should aim for a higher goal heart rate zone, whereas if you want to burn calories, you should stay in a lower target heart rate zone.
Once the basics are in place and you can run, swim, or bike for a while, it’s easy. improve endurance. We explain why training with heart rate measurement is the foundation for good resistance training and how best to start. In addition, we present the training methods most important with which you can improve your resistance.
Methods to improve resistance
Define the objectives
If you want to improve your endurance, you need a goal. Experienced athletes have to aim new challenges continuously to advance. The goal determines what the training will be like. “Improving resistance” is too vague: be more specific. A goal could be: a half marathon under 02:00 hours.
measure heart rate
A heart rate monitor or app is a great help to improve endurance. Heart rate monitoring allows for targeted training control. So you can adjust the effort exactly to your body and your goal. Therefore, training with heart rate control is the basic requirement to improve resistance.
varied training
The body quickly gets used to constant exertion. To improve your endurance, you have to reactivate your body over and over again. Vary your training methods. Incorporate HIIT workouts, alternate long sessions with interval training, and increase distance or pace.
Heart rate measurement: basis for improving endurance
The pulse (or heart rate) indicates how often the heart beats per minute. It mostly depends on the effort. Endurance sport exercises the heart muscle and saves the heart rate. Those who regularly practice an endurance sport tend to have lower heart rates than strength athletes or those who do not play sports. Improving endurance in a healthy and targeted way is only possible through regular heart rate monitoring.
Training based on heart rate improves endurance
Improving endurance means training the heart. Higher speeds and longer distances are the results of what the heart makes possible.
Just as strength athletes measure muscle strength with weights, endurance athletes measure their performance by the efficiency of their heart rate.
Effective training through measurable values
Training with heart rate measurement offers quantifiable data on the current and previous physical constitution. Thus, progress can be measured in a valid way.
This quantification system allows for specific training modifications and is therefore more encouraging than intuitive training to improve endurance.
Heart rate measurement prevents overloads
Especially beginners, but also experienced athletes, often have problems correctly assessing the intensity of your effort.
Thanks to heart rate monitoring it is possible to make sure that you are actually training with a heart rate that allows the body to improve endurance.
Training based on heart rate: how it works
If you want to improve your endurance, you have to be able to graduate with the effort. The heart rate that should be achieved during training depends on each person
To improve endurance, it is important to know your own optimal training heart rate. The starting point for calculating the appropriate training heart rate is always your maximum heart rate (HRmax).
Calculate the maximum heart rate:
| Method | Functioning | Advantage | drawbacks |
| General Formula | In men: HRmax = 223 – 0.9 x age In women: HRmax = 226 – age | · Fast and easy Simple start in resistance training based on heart rate | · Generalization: it only offers an approximate value. Actual HRmax cannot be calculated in this way. |
| Auto diagnosis | Various variations possible, p. eg run 3×3 minutes. Increase speed every minute; last minute, always as fast as possible. Measure heart rate immediately after stopping. HRmax = the highest heart rate that has been measured | · Fast and easy More personalized than the general formula · The formula can be used in your case to check if the value is realistic. | The effort is difficult to quantify Very error prone · Health risks in athletes who, perhaps without knowing it, are not entirely healthy. |
| Professional Performance Diagnosis | Combination of various scientific measurement methods under medical supervision. The specific procedure may differ depending on the entity. | · Individualized Maximum effort under medical supervision Valid test methods reliable conclusions | · Involves expenses. Depending on the scope of the analysis and advice, they are usually between €100 and €300. |
like the professionals
If you want to know it with total precision, you can undergo a lactate measurement or one ergospirometry to determine exactly your different training zones.
This is highly recommended, especially for athletes who want to participate with good options in competitions or who have physical limitations.
measure heart rate
To measure your heart rate during training, the most suitable in a clock with chest band.
The Applications They are usually a little less accurate, but are usually sufficient for beginners and still measure heart rate using a chest strap.
Training Zones: Not All Endurance Training Is Created Equal
Once the maximum heart rate has been calculated, goal-focused methods of improving endurance can be chosen.
Training methods vary depending on the type of sport and goals. We present a summary of forms of resistance and basic methods most common in the field of non-professional sport.
| training area | % of HRmax | Characteristic |
| Basic Resistance 1 | 65-75 | • Base of any resistance training • Very slowly, at a pace that allows speaking • Prolonged training • Regularly in the training plan • Improves resistance to monotony of the passive musculoskeletal system |
| Basic resistance 2 | 75-85 | • Habituation to a higher speed for a prolonged period of time • Generally shorter training sessions than RB1 • Improves endurance and speed |
| Endurance competition specific | 85-95 |
• Design highly dependent on individual goals |
| regeneration zone | 55-60 | • Recovery from intense efforts • In times of competition, an option for regeneration days |
Take health conditions into account
If you are in good health and fitness, running is probably one of the most practical sports: you can run anytime, anywhere.
However, for people who have joint problems or who, for example, put heavy stress on their knees on a regular basis, cycling or swimming is often the best choice.
Training on the elliptical trainer or rowing machine can also be an alternative. People with chronic diseases and cardiovascular problems should consult their doctor before starting resistance training.
Improve your resistance: training methods
duration method
The RB1 zone and the RB2 zone can be enhanced with the duration method. Here you train with a constant intensity for a period of at least 30 minutes.
This improves long-term endurance, increases resistance to monotony physical and mental, and stimulates the fat metabolism.
interval method
The interval method is especially suitable for improving RB2. In this case, the effort is not constantbut occurs in intervals.
In the time between intervals, the body has to recover about two-thirds of the heart rate. Interval training improves strength and speed.
Furthermore, it can be configured as very varied. As an interval effort, fartlek, vertical running, or sprinting can be incorporated into training to improve speed and endurance.
A special form of interval training is HIIT training or high-intensity interval training.
Training plan to improve endurance
If you want to improve your endurance, a training plan is essential. The specific configuration of it depends largely on the starting level, the objective, and the type of sport.
In addition to the general criteria when creating your training plan, you must take into account the following principles:
- Training with heart rate measurement
- Combine the duration method and interval training
- Include regeneration phases in planning
- Integrate strength training
- Take into account the slower adaptation of the passive musculoskeletal system
FAQS:
Why is it vital to assess heart rate during exercise?
During exercise, heart rate measurement is vital since it allows you to check your intensity level and alter your routine accordingly. You can guarantee that you are working out at a level that is tough enough to increase your fitness but not so severe that you risk injury or burnout by checking your heart rate.
What is the average resting heart rate?
A healthy resting heart rate ranges between 60 and 100 beats per minute (BPM). The precise range, however, can vary depending on factors such as age, activity level, and health issues.
How can I figure out what my target heart rate zone is?
You can use a calculation based on your age and resting heart rate to estimate your goal heart rate zone, or you can use a heart rate monitor to watch your heart rate during exercise and modify your intensity level accordingly.
What are the advantages of exercising in target heart rate zones?
Working out in target heart rate zones can enhance cardiovascular fitness, and calorie burn and lower the chance of injury or burnout.
What are the many kinds of heart rate monitors?
Heart rate monitors come in a variety of styles, including chest strap monitors, wristwatch monitors, and smartphone apps.
How do heart rate monitors function?
Sensors in heart rate monitors typically measure the electrical activity of the heart and calculate the heart rate based on this data.
Can I wear a heart rate monitor while doing any kind of exercise?
Yes, a heart rate monitor can be used throughout most sorts of exercise, including aerobic workouts such as running, cycling, and swimming, as well as strength training exercises.
How do I modify my workout based on my heart rate data?
If your heart rate is too low, you should up the intensity of your workout. If your heart rate is too high, you may need to reduce the intensity or take a break to allow it to return to normal.
How frequently should I check my heart rate during exercise?
The frequency with which you measure your heart rate is determined by your goals and the severity of your workout. In general, it’s a good idea to monitor your heart rate throughout your workout to ensure you’re keeping within your desired heart rate zone.
Can heart rate monitoring be used to monitor progress over time?
Absolutely, you can measure changes in your cardiovascular fitness and track your progress towards your fitness goals by recording your heart rate during activity over time.
conclusion
Improving endurance requires planning and measurement. Since resistance depends on the performance of the heart, heart rate measurement is essential to obtain an improvement in resistance.
A good training plan takes into account different training methods. Which of the methods should be the priority depends on the objective of each athlete, the individual possibilities, and the specific type of sport.
The most important elements of your training are:
- Calculation of heart rate
- Regular monitoring of heart rate
- The definition of objectives
- Creating a training plan with varied methods
- Adapting the training plan to your level
Advice: resistance training poses new challenges for the body. These new challenges must also be taken into account in food.
The need for minerals increases. Above all zinc and magnesium they are important for good muscle function and rapid recovery.
BCAAs protect your muscles if you ever train on an empty stomach. 3K protein is ideal thanks to the combination of whey, casein and egg to stimulate the muscles in all kinds of sports.
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