Training with Heart Rate: Pros, Cons & Other Methods


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Training with Heart Rate: Pros, Cons & Other Methods

  1. 1. Training with Heart Rate: Pros, Cons & Other Methods By: Jeffrey J Parr MS, ATC, LAT, HFS USAT Level 1 Certified Coach
  2. 2. About the Presenter <ul><li>Bachelor’s in Movement Studies & Exercise Science </li></ul><ul><li>Master’s in Athletic Training </li></ul><ul><li>A year out of a Ph.D. in Applied Physiology & Kinesiology </li></ul><ul><li>USAT Certified Coach for 2yrs </li></ul><ul><ul><li>Founded Total Triathlon Training in Sept ‘07 </li></ul></ul>
  3. 3. Topics Covered <ul><li>Cardiovascular System Basics </li></ul><ul><li>Benefits of Training with HR </li></ul><ul><li>Disadvantages </li></ul><ul><li>Training Zones </li></ul>
  4. 4. Cardiovascular System <ul><li>Three components: </li></ul><ul><ul><li>Heart </li></ul></ul><ul><ul><li>Blood Vessels </li></ul></ul><ul><ul><li>Blood </li></ul></ul>
  5. 5. Cardiovascular System <ul><li>Cardiac muscle has the unique ability to generate its own electrical signal that allows it to contract rhythmically. </li></ul><ul><li>This signal (ECG) is what HR monitors detect. </li></ul>
  6. 6. Cardiovascular Adaptations <ul><li>Heart Size </li></ul><ul><li>Stroke Volume </li></ul><ul><li>Heart Rate </li></ul><ul><li>Blood flow </li></ul><ul><li>Blood pressure </li></ul><ul><li>Blood volume </li></ul>
  7. 7. Heart Rate Monitors <ul><li>HR </li></ul><ul><li>Time of Day </li></ul><ul><li>Memory </li></ul><ul><li>Stopwatch </li></ul><ul><li>Alarms </li></ul><ul><li>Timers </li></ul><ul><li>Calories Burned </li></ul><ul><li>Fitness Measure </li></ul><ul><li>Pace </li></ul><ul><li>Bike Power/Speed/Dist. </li></ul><ul><li>Altitude </li></ul><ul><li>Barometric Pressure </li></ul><ul><li>Temp </li></ul><ul><li>Compass </li></ul>
  8. 8. Resting Heart Rate <ul><li>Should be measured in the morning when not waken by an alarm clock before moving around. </li></ul><ul><li>Average adult 60-80 bpm </li></ul><ul><li>Fit endurance athletes 40-60 bpm </li></ul><ul><ul><li>Lowest recorded HR was 28 bpm </li></ul></ul>
  9. 9. Resting Heart Rate <ul><li>Normal variation of 2-6bpm </li></ul><ul><ul><li>At resting and at work </li></ul></ul>
  10. 10. Cardiac Output <ul><li>Q = HR x SV </li></ul><ul><ul><li>5 L/min male </li></ul></ul><ul><ul><li>4.5 L/min female </li></ul></ul><ul><li>Exercise HR (Immediately) </li></ul><ul><li>Long-Term </li></ul><ul><ul><li>SV </li></ul></ul>
  11. 11. Benefits of HR Training <ul><li>Beginner </li></ul><ul><ul><li>Teaches you about body’s reaction to exercise </li></ul></ul><ul><ul><li>Keeps you from starting too hard </li></ul></ul><ul><ul><li>Helps control intensity </li></ul></ul><ul><ul><li>Provides feedback on improvement </li></ul></ul>
  12. 12. Benefits of HR Training <ul><li>Regular Exerciser </li></ul><ul><ul><li>Helps control intensity </li></ul></ul><ul><ul><li>Feedback on improvement </li></ul></ul><ul><ul><li>Feedback during and after sessions </li></ul></ul>
  13. 13. Benefits of HR Training <ul><li>Serious Exerciser </li></ul><ul><ul><li>Workouts at the right intensities </li></ul></ul><ul><ul><li>Track and adjust your training program </li></ul></ul><ul><ul><li>Watches your body’s reaction to training </li></ul></ul><ul><ul><ul><li>Prevents overtraining </li></ul></ul></ul>
  14. 14. Other Benefits <ul><li>Measure caloric expenditure </li></ul><ul><li>Motivation </li></ul><ul><li>Maximum benefits in minimum time </li></ul><ul><li>Measures overall fitness </li></ul>
  15. 15. Overall benefits of increased aerobic fitness <ul><li>Faster recovery times </li></ul><ul><li>Decreased HR at similar workloads </li></ul><ul><ul><li>More effective oxygen delivery to muscle </li></ul></ul><ul><li>Decreased RHR </li></ul><ul><ul><li>Increased RBC volume </li></ul></ul><ul><li>Increased LT levels </li></ul><ul><ul><li>Increased clearance </li></ul></ul><ul><ul><li>Decreased lactate production </li></ul></ul><ul><ul><li>More effective use of fatty acids </li></ul></ul>
  16. 16. Disadvantages <ul><li>Become dependent </li></ul><ul><li>HR can fluctuant depending on several factors </li></ul><ul><ul><li>Sleep </li></ul></ul><ul><ul><li>Caffeine </li></ul></ul><ul><ul><li>Temperature </li></ul></ul><ul><ul><li>Altitude </li></ul></ul><ul><ul><li>Drugs </li></ul></ul><ul><ul><li>Stress </li></ul></ul>
  17. 17. Factors Affecting Heart Rate Age Gender Genetics Fitness level Resting HR Maximum HR Exercise mode Exercise intensity Body & Air Temperature Exercise environment Stress Nutrition Hydration Medication Smoking Drinking
  18. 18. Factors <ul><li>Age </li></ul><ul><ul><li>Effects MHR??? Not RHR </li></ul></ul><ul><li>Gender </li></ul><ul><ul><li>Females higher then males </li></ul></ul><ul><ul><ul><li>Due to size </li></ul></ul></ul><ul><li>Time of Day </li></ul><ul><ul><li>3-8bpm higher in afternoon </li></ul></ul>
  19. 19. Recovery Heart Rate <ul><li>Occurs in 2 phases </li></ul><ul><ul><li>After 1 st minute </li></ul></ul><ul><ul><ul><li>Recovery heart rate differential (RHRD) </li></ul></ul></ul><ul><ul><ul><ul><li>Can effect heart disease </li></ul></ul></ul></ul><ul><ul><li>Within 30mins to several hrs </li></ul></ul><ul><li>Both affected by fitness levels </li></ul>
  20. 20. Cardiac Drift <ul><li>Gradual rise in HR during extended exercise. </li></ul><ul><ul><li>Can increase up to 25bpms at same work load. </li></ul></ul><ul><ul><li>Caused by???? </li></ul></ul><ul><ul><ul><li>Dedydration </li></ul></ul></ul><ul><ul><ul><ul><li>1% loss BW = 5-8bpm </li></ul></ul></ul></ul><ul><ul><ul><li>Increase in core temp </li></ul></ul></ul><ul><ul><ul><li>Fatigue </li></ul></ul></ul>
  21. 21. Cardiac Drift <ul><li>Can also be used to assess fitness </li></ul><ul><ul><li>As fitness increases, cardiac drift will decrease. </li></ul></ul>
  22. 22. Determining Training Zones <ul><li>Sport Lab Testing </li></ul><ul><ul><li>Most Accurate </li></ul></ul><ul><li>Formulas </li></ul><ul><ul><li>Least Accurate </li></ul></ul><ul><li>Field Testing </li></ul><ul><ul><li>Best Available </li></ul></ul>
  23. 23. Field Testing (Bike) <ul><li>Warm-up for 10-20mins </li></ul><ul><li>Ride a 40k TT as fast/hard as you can. Record your HR for the 40k. </li></ul><ul><ul><li>Can also do 1hr on the trainer. </li></ul></ul><ul><li>Cold-down for at least 10mins </li></ul><ul><li>Make sure day before is light exercise. No heavy foods/caffeine 2hrs prior. </li></ul>
  24. 24. Field Testing (Run) <ul><li>Warm-up for 10-20mins </li></ul><ul><li>Run a 5k on a flat course or track. </li></ul><ul><ul><li>Can also do 30mins on a treadmill at 1% grade. </li></ul></ul><ul><li>Cold-down for at least 10mins </li></ul><ul><li>Make sure day before is light exercise. No heavy foods/caffeine 2hrs prior. </li></ul>
  25. 25. Training Zones 170-189bpm 90-100% Zone 5 151-170bpm 80-90% Zone 4 132-151bpm 70-80% Zone 3 113-132bpm 60-70% Zone 2 95-113bpm 50-60% Zone 1 Ex. (MHR 189) % of HR
  26. 26. Training Zones <ul><li>Zone 1: This is considered aerobic and a very easy effort. So easy, that you feel guilty. </li></ul><ul><ul><li>When to use Zone 1: Recovery days. </li></ul></ul><ul><li>Zone 2: This is an easy effort but not quite as easy as Zone 1. </li></ul><ul><ul><li>When to use Zone 2: Long rides and runs. </li></ul></ul>
  27. 27. Training Zones <ul><li>Zone 3: In this training zone you are neither LT, nor aerobic. (Tempo) </li></ul><ul><ul><li>When to use zone 3: During prolonged high intensity sessions. </li></ul></ul><ul><li>Zone 4: This is a training zone that is called LT, or lactate threshold. </li></ul><ul><ul><li>When to use zone 4: These are the workouts that are our hard session during the week. </li></ul></ul>
  28. 28. Training Zones <ul><li>Zone 5: This zone is still LT but it is above LT and it hurts like heck! It could mean five to ten beats above LT. </li></ul><ul><ul><li>When to use Zone 5: Not often, but if you do, this would be at the end of a long hard set. </li></ul></ul>
  29. 29. Training Zones 90-100% Zone 5 80-90% Zone 4 70-80% Zone 3 60-70% Zone 2 50-60% Zone 1 % of HR
  30. 30. Training Zones Joe Friel. Total Heart Rate Training. < 2min Max challenge of anaerobic Anaerobic Capacity Zone 5c < 20min Max Challenge of aerobic sys Aerobic Capacity Zone 5b < 1hr Build LT performance LT Zone 5a Up to 3hrs Improve acid tolerance Sub-LT Zone 4 < 8hrs Challenge aerobic system Tempo Zone 3 < 12hrs Build aerobic endurance Aerobic Threshold Zone 2 Unlimited Recovery Active Recovery Zone 1 Typical Duration Purpose Title
  31. 31. Training Zones Joe Friel. Total Heart Rate Training. 175+ Zone 5c 169-174 Zone 5b 165 -168 Zone 5a 155-164 Zone 4 148-154 Zone 3 134-147 Zone 2 <134 Zone 1 HR
  32. 32. Training Zones <ul><li>How much time should I spend in each training zone? </li></ul><ul><ul><li>That’s why I get paid the big bucks!  </li></ul></ul><ul><li>Using Zone 1 </li></ul><ul><ul><li>May require walking or very slow pedaling, so be careful. </li></ul></ul><ul><ul><li>Beginners may benefit more from a total rest day. </li></ul></ul>
  33. 33. Other Methods <ul><li>RPE (Borg Scale) </li></ul><ul><ul><li>1-10 </li></ul></ul><ul><ul><li>6-20 </li></ul></ul><ul><li>Power Meter (Bike) </li></ul><ul><li>Pace (Run) </li></ul>
  34. 34. Power Meter <ul><li>Is a direct measure of work! </li></ul><ul><ul><li>Test similar to HR test. </li></ul></ul><ul><ul><li>Call Critical Power (CP) </li></ul></ul>
  35. 35. Pace <ul><li>Foot pods </li></ul><ul><ul><li>Needs calibration </li></ul></ul><ul><li>GPS watches </li></ul><ul><ul><li>Can be unreliable </li></ul></ul><ul><li>Both give min/mile pace </li></ul>
  36. 36. Conclusion <ul><li>“ HR is a great training tool but you wouldn’t take your car to a mechanic who only used a screwdriver.” (Me) </li></ul>
  37. 37. Racing with HR 5c < 2 mins 5b 2-20 mins 5a 20 mins - 1 hr 4 1-3 hrs 3 3-8 hrs 2 8-12 hrs 1 > 12 hrs Zone Event Duration
  38. 38. Promotion <ul><li> </li></ul><ul><li>Facebook Fan Page </li></ul><ul><ul><li>Total Triathlon Training </li></ul></ul>