Training is a regimen done in order to accomplish an objective. Runners who train for competitions often reach a plateau in the course of their routines, and one solution to this issue is to train by using a heart rate monitor and the use of heart rate zones.

Basic Heart Rate Information

Suunto Quest runners watch with heart rate monitorRunners often commit that mistake of undergoing sessions with a small scale of exertion thrown into it. Because of this, they cannot get the maximum benefits from their easy runs down to interval training sessions. Experts have long advised that by going with the heart rate zones, runners will be able to fully accumulate all of the advantages that the routine provides.

The heart rate can easily be monitored with a runners GPS watch with heart rate sensor (HRM). Popular brands that manufacture these runners watches are: Garmin, Suunto, Polar, TomTom, NikeMagellan, and Timex.

Garmin Forerunner 15 HRM Bundle GPS Watch - heart rate monitorThe heart rates are measured through BPMs or beats per minute. If you are relaxed or inactive, that is the measurement of our ambient heart rate, which should be anywhere from 70 BPMs. The lower your ambient heart rate is, the better off you will be since top athletes in the world all have ambient rates clocking in at the 40s and 50s range.

The resting heart rate meanwhile is measured by the time you wake up in the morning. Then again, lower rates mean better. The standard for this ranges from 50 to 60.

Maximum heart rate pertains to the fastest beat that your heart can make within a minute. Maximum heart rate or MHR does not get reduced if you keep yourself fit at all times.

The Heart Zones

Heart zones reveal a routine’s intensity and its accompanying results. But before you get into a particular zone, you have to determine your MHR first. Described down below are the 5 heart zones.

  • 50-60%

The first zone is the easiest to tackle, and it can be done by rapid walking routines. You can make your heart stronger and enhance muscle mass among others. Warm-ups and cooling down sessions are usually a part of this segment.

In training, this is used during recovery days for balance and acts as an intermission to interval training.

  • 60-70%

This zone can be simply accomplished by sprinting in an unhurried manner. It requires minimal effort but getting into this paves the way for your body to hard training.

On one hand, doing this for an extended period of time can actually remove the speed a runner has acquired and on the other hand, too little of this routine will hinder a runner from getting that longed-for distance to the speed needed over long, drawn-out distances.

  • 70-80%

Running effortlessly in this segment can totally enhance your functional capability. Training by making use of this zone can heighten the size and number of your blood vessels, intensify your respiratory rate and lung power plus your heart’s strength and size will get bigger, enabling you to train extensively before needing rest.

  • 80-90%

Now this is where it gets a bit harder; this zone can be achieved by running faster and by doing faster sprints, the heart rate increases the second you go from aerobic to anaerobic routines. This means that the heart does not have the capacity to pump a sufficient amount of blood and oxygen to completely replenish the muscles so the muscles in turn react by constricting themselves anaerobically.

  • 90-100%

This is where you pour all of your effort in running, and this segment is usually a part of an internal training regimen in short, instantaneous periods. This is not a segment majority of runners or athletes will choose to train on since it can easily zap out their strength and there is also a huge risk for injury.

Keep Watch Over Your Heart Rate

In the course of your training, it is crucial that you should be capable of measuring your own heart rate. You can always go for a guesstimate by searching for the pulse on your wrist but if you want a general, more accurate measurement, you must use a heart monitor.

If you want to know your rate using the manual method, you can do this by means of a watch. Get one and count 6 seconds then multiply it by 10 to determine your HR. You can use any watch which includes seconds.

Investing on a heart rate monitor or a GPS device with that feature is hugely recommended though. It is helpful for those aerobic routines whether you’re a beginner in the field or a professional. It features a transmitter fastened on the chest and it indexes the heart rate while a receiver that looks like a watch shows the data it has gathered.

Other than the gadget’s accuracy over the manual pulse method, it does not need users to break their regimen like a manual method would. Stopping the training makes the effort less efficient and is disadvantageous to the whole regimen.