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Training with Heart Rate: Pros, Cons & Other Methods

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

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