Training with a heart rate monitor: everything you need to know
You want to start training with a heart rate monitor? It’s one of the best options every runner can start to make. The reason you can use a heart rate monitor for training is that it’s an ideal way to better monitor your heart rate and make your training thrive in relation to your real body situation.
But not everyone on the planet knows how to use a heart rate monitor and, therefore, we are going to discover everything you need to know to train with a heart rate monitor and make your exercise healthy and advantageous for you and your body.
How the heart rate monitor works for training
If you want to start training with a heart rate monitor you must learn to use this tool that is ideal for monitoring the exercise you do and the pulsations. Heart rate monitors are usually made up of:
- A tape (to hold the device and be able to carry it on the body)
- Receiver (usually a watch)
The tape is responsible for monitoring the pulsations or heart rate per minute that we have throughout the training and, this information, is what we will see reflected in the clock that we are going to wear on the wrist. It is essential that the tape is placed at the height of the breastbone so that the pulsations are measured correctly. It is also essential to keep in mind that, even before putting the tape on, you will have to moisturize it slightly to avoid the electrodes giving you a small cramp.
Efficient training with heart rate monitor
One of the great advantages of the heart rate monitor over other types of training is that you can monitor, at all times, the real intensity of exercise in your body. Keep in mind that when you train with a treadmill, the data displayed on the screen is not calculated in a real way but rather in an approximate way. With the heart rate monitor, each and every one of the readings you are going to make will be completely adapted.
This allows us to improve our brands and achieve a training genre considerably more effective and where performance can be increased. Our advice for training with the heart rate monitor is that, when you go out to run, always and at all times you are interspersed with different genres of intensities because, in this way, it will help your body is working at the limit level at all times.
Different types of training zones with heart rate monitors
When you train with a heart rate monitor you’ll see that the vast majority have five training zones that start from the maximum heart rate percentage. Here we separate each and every one of them so that you can take advantage of your heart rate monitor and better understand how this tool works:
- Zone 0: is the zone that is below fifty percent and that would be our resting heart rate.
- Zone 1: is located between fifty percent and sixty percent and is when we rest from active exercise.
- Zone 2: between sixty percent and seventy percent of the maximum heart rate and trains the aerobic portion.
- Zone 3: is located at seventy and eighty percent and serves to thrive our cardiovascular performance.
- Zone 4: between eighty percent and ninety percent of our maximum frequency and helps us progress in aerobic power and exercise muscles.
- Zone 5: lies between ninety percent and one hundred percent of our FCM and is focused on thriving our cardiovascular capacity and potency.
Basic concepts for training with a heart rate monitor
In any case, it is essential that you know certain terms that will be analyzed by the heart rate monitor and that it is essential that you know what they refer to. Here are the basic concepts to learn how to use a heart rate monitor and get the most out of your workouts:
- Maximum heart rate: This is the maximum number of contractions that our heart can reach in a minute.
- Resting heart rate: This is the rate our heart has when we are at rest, that is, without physical activity.
- Reserve heart rate: this is the difference between the maximum and the rest and will let us adapt the exercise to the average intensity that our organism endures.