Training with Heart Rate: Pros, Cons & Other Methods

Training with Heart Rate: Pros, Cons & Other Methods By: Jeffrey J Parr MS, ATC, LAT, HFS USAT Level 1 Certified Coach

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

Topics Covered

Cardiovascular System Basics

Benefits of Training with HR

Disadvantages

Training Zones

Cardiovascular System

Three components:

Heart

Blood Vessels

Blood

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.

Cardiovascular Adaptations

Heart Size

Stroke Volume

Heart Rate

Blood flow

Blood pressure

Blood volume

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

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

Resting Heart Rate

Normal variation of 2-6bpm

At resting and at work

Cardiac Output

Q = HR x SV

5 L/min male

4.5 L/min female

Exercise HR (Immediately)

Long-Term

SV

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

Regular Exerciser

Helps control intensity

Feedback on improvement

Feedback during and after sessions

Serious Exerciser

Workouts at the right intensities

Track and adjust your training program

Watches your body’s reaction to training

Prevents overtraining

Other Benefits

Measure caloric expenditure

Motivation

Maximum benefits in minimum time

Measures overall fitness

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

Disadvantages

Become dependent

HR can fluctuant depending on several factors

Sleep

Caffeine

Temperature

Altitude

Drugs

Stress

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

Factors

Age

Effects MHR??? Not RHR

Gender

Females higher then males

Due to size

Time of Day

3-8bpm higher in afternoon

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

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

Cardiac Drift

Can also be used to assess fitness

As fitness increases, cardiac drift will decrease.

Determining Training Zones

Sport Lab Testing

Most Accurate

Formulas

Least Accurate

Field Testing

Best Available

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.

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.

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

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.

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.

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.

Training Zones 90-100% Zone 5 80-90% Zone 4 70-80% Zone 3 60-70% Zone 2 50-60% Zone 1 % of HR

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

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

Training Zones