An Introduction To Training With A Heart Rate Monitor - Andrew McCarthy


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A presentation given by Andrew McCarthy at the Shamrock O-Ringen international Orienteering competition in Kilcrohane, West Cork, Ireland on Sunday June 3rd 2007.

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An Introduction To Training With A Heart Rate Monitor - Andrew McCarthy

  1. 1. An Introduction to Training with a Heart Rate Monitor
  2. 2. Topics <ul><li>Personal Background </li></ul><ul><li>What is Heart Rate Training? </li></ul><ul><li>Benefits </li></ul><ul><li>A Few Terms </li></ul><ul><li>Six Things You Need To Know For Effective Heart Rate Training </li></ul><ul><li>Heart Rate Training & Orienteering </li></ul><ul><li>Q&A </li></ul>
  3. 3. What is Heart Rate Training? <ul><li>Is training while measuring with accuracy the energy your body is expending. </li></ul><ul><li>“ Your heart rate monitor takes the guesswork out of training” </li></ul>
  4. 4. Benefits of Heart Rate Training <ul><li>A personalised training programme </li></ul><ul><li>Accurate and instant biofeedback during every training session </li></ul><ul><li>Reduced risk of injury </li></ul><ul><li>Less frequent bouts of overtraining and exercise-induced exhaustion </li></ul><ul><li>A stronger mind/body connection </li></ul><ul><li>Improved focus and discipline </li></ul>
  5. 5. A Few Terms…….. <ul><li>Heart Rate </li></ul><ul><li>Resting Heart Rate (RHR) </li></ul><ul><li>Maximum Heart Rate (MHR) </li></ul><ul><li>Heart Rate Reserve (MHR – RHR) </li></ul><ul><li>Aerobic </li></ul><ul><li>Anaerobic </li></ul><ul><li>Anaerobic Threshold </li></ul>
  6. 6. Resting Heart Rate <ul><li>Resting Heart Rate is identified by taking your average heart for 5 consecutive days before getting out of bed in the morning </li></ul><ul><li>If your resting heart rate is 10% or more above normal, you should completely cease training until it returns to normal levels </li></ul>
  7. 7. Maximum Heart Rate <ul><li>Age Predicted Maximum Heart Rate </li></ul><ul><ul><li>Max HR for men = 220 – age </li></ul></ul><ul><ul><li>Max HR for women = 226 – age </li></ul></ul><ul><li>Highest number you’ve ever seen! </li></ul><ul><li>Laboratory VO2 Max Test </li></ul>
  8. 8. Methods for Calculating Training Heart Rate Ranges <ul><li>Standard Age Predicted Formula </li></ul><ul><ul><li>Target Heart Rate = Max HR x intensity </li></ul></ul><ul><ul><li>Example – 30 yr old female (RHR = 46 bpm) </li></ul></ul><ul><ul><li>Eg 50% = 196 x .5 = 98 bpm </li></ul></ul><ul><li>The Karvonen Formula </li></ul><ul><ul><li>Target Heart Rate = (max HR – resting HR) x intensity + resting heart rate </li></ul></ul><ul><ul><li>Eg 50% = (196 – 46) x .5 + 46 = 121 bpm </li></ul></ul>
  9. 9. Delta Heart Rate <ul><li>0 – 10 beats = Excellent </li></ul><ul><li>11- 20 beats = Normal </li></ul><ul><li>21 – 30 beats = High </li></ul><ul><li>31+ = Oh dear ! </li></ul>
  10. 10. Six Things You Need To Know For Effective Heart Rate Training <ul><li>How to follow your heart instead of training like a robot </li></ul><ul><li>Distinguishing exercise intensities by heart rate </li></ul><ul><li>Designing an annual periodisation schedule </li></ul><ul><li>Applying the energy zones </li></ul><ul><li>Heart Rate Games: How to enhance the mind/body connection </li></ul><ul><li>Proper warmup and cool down </li></ul>
  11. 11. Energy Zones <ul><li>Endurance - 65% - 75% of MHR </li></ul><ul><li>Strength - 75% - 85% of MHR </li></ul><ul><li>Interval - 65% - 92% of MHR </li></ul><ul><li>Race Day - 80% - 92% of MHR </li></ul><ul><li>Recovery - 50% - 65% of MHR </li></ul>
  12. 12. Endurance Energy Zone <ul><li>65% - 75% of maximum heart rate </li></ul><ul><li>Better performance (VO2 Max) </li></ul><ul><li>Stronger immune system </li></ul><ul><li>Fewer injuries </li></ul><ul><li>Increased energy levels </li></ul>
  13. 13. Sample Endurance Session
  14. 14. Strength Energy Zone <ul><li>75% - 85% max heart rate </li></ul><ul><li>Increased muscular endurance </li></ul><ul><li>Increased muscular force </li></ul><ul><li>Improved ability to tolerate lactic acid </li></ul>
  15. 15. Sample Strength Session
  16. 16. Interval Energy Zone <ul><li>65% - 92% max heart rate </li></ul><ul><li>Increased ability to work at high intensities </li></ul><ul><li>Improved recovery time between challenging work bouts </li></ul>
  17. 17. Sample Interval Session
  18. 18. Race Day Energy Zone <ul><li>80% - 92% maximum heart rate </li></ul><ul><li>Only when 100% rested and energised </li></ul>
  19. 19. Recovery Energy Zone <ul><li>50% - 65% max heart rate </li></ul><ul><li>Improved ability of muscular and cardiovascular systems to recover from high intensity training sessions </li></ul><ul><li>Increased circulation of blood and oxygen throughout the body </li></ul>
  20. 20. Periodisation <ul><li>Periodisation is a system of dividing the calendar year into different periods of training </li></ul><ul><li>Just as we need nights of sleep to balance active days, weekends to balance workweeks and warm summers to balance cold winters, we need to balance the type of training programme we follow </li></ul>
  21. 21. Benefits of Periodisation <ul><li>Variation in exercise stimuli </li></ul><ul><li>Improved development of athletic performance </li></ul><ul><li>Helps prevent boredom </li></ul><ul><li>Helps prevent injury </li></ul><ul><li>Reflects the body’s need for balance </li></ul>
  22. 22. Sample Periodisation Cycle <ul><li>Aerobic Period (8-12 weeks) </li></ul><ul><ul><li>Endurance/Recovery energy zones only </li></ul></ul><ul><li>Strength Period (4 weeks) </li></ul><ul><ul><li>Strength/Endurance/Recovery energy zones </li></ul></ul><ul><li>Anaerobic Period (4-6 weeks) </li></ul><ul><ul><li>- 1 – 2 Anaerobic sessions building to race day </li></ul></ul><ul><li>Rest Period (4-8 weeks) </li></ul><ul><ul><li>No training followed by recovery zone </li></ul></ul>
  23. 23. Sample Programmes Endurance Interval Off Sun Race Off Off Sat Recovery Endurance Endurance Fri Interval Off Off Thur Endurance Strength Strength Wed Strength Off Off Tue Recovery Endurance Endurance Mon Athletic Training Enhance Fitness Training Base
  24. 24. Heart Rate Games <ul><li>Heart Rate Recovery Game </li></ul><ul><li>Heart Rate Performance Game </li></ul><ul><li>Heart Rate Manipulation Game </li></ul><ul><li>Heart Rate Separation Game </li></ul>
  25. 25. Warmup / Cooldown <ul><li>10 – 15 minutes before and after training at heart rates of 50-65% </li></ul><ul><li>Allows the body to function at its peak </li></ul><ul><li>Recover quickly afterwards </li></ul><ul><li>Reduce cumulative stress </li></ul><ul><li>Improve energy utilisation </li></ul>
  26. 26. Benefits for Orienteering <ul><li>Improved fitness/performance </li></ul><ul><li>Reduced risk of injury </li></ul><ul><li>Increased mind/body connection </li></ul><ul><li>Heightened focus and concentration </li></ul><ul><li>Help identify when to race and how far </li></ul><ul><li>Identify relationship between heart rate and mistakes? </li></ul>
  27. 27. Further Reading <ul><li>Heart Rate Monitor Guidebook to Heart Zone Training by Sally Edwards </li></ul><ul><li>Precision Heart Rate Training by Edmund R Burke </li></ul><ul><li>Total Heart Rate Training by Joe Friel </li></ul>