Why train with HR?

Why train with HR?

Design phased sessions – Works best with steady-state training


What are specific training goals?

  Calories per session - session based goals.



What variables can be used to show your client growth?

            VO2 max, Resting HR, HR recovery, Average HR

 

*Must show growth in goal for EACH phase*



 

Max HR is the key essential first step in any HR training program.

What is max HR (HR Max)?

  • The highest number of BPM once can achieve in an all out effort


  1. Based on age, heredity, and fitness level
  2. Decreases with age

**Max HR is NOT a predictor of fitness**


  1. NOT affected by training


 

Determining HR max

Simple methodologies

            (#1-#3 ALL ESTIMATIONS)

Age predicted HR max = 220-Age

70% of population would be 10 beats too low or 10 beats too high w/ this estimation over/under estimation (possibility response)- why we look at data.



20 m beep test

Gradually increase speed and frequency until failure



Clinical test based on HR max = based on treadmill or cycling max stress test


(ONLY WAY TO GET ACTUAL AMOUNT)

***Session based HR max =

Example: Indoor cycling (50-year-old male) – HR max = 183 bpm

Have him exercise as hard as he can, it informs you if individualized training responses for your client are necessary and notifies you to specific important trends very early on.

  • Was that really hard? Use that to address a MAX HR



Now that we have the basics down, let’s move into Heart Rate Training 101


  1. Measure your resting HR now – we will use this later with Heart Rate Reserve =
  2. Determine Max HR now – use 220-age or other method as described
  3. Use the table below to calculate your zones 1-5 and notate this in your course pack


Sample HR Zones (% of HR max)


5 Maximum

90-100%

Develops maximum performance

Short intervals only

Functional fitness, HIIT, Bootcamp

4 Hard

80-90%

Increases maximum performance capacity

Shorter exercises or intervals

Spinning, circuit training

3 Moderate

70-80%

Improves aerobic fitness

Moderately long exercises

Strength training, cardio classes

2 Light

60-70%

Improves basic endurance and fat burn

Longer and frequently repeated exercises

Walking

1 Very Light

50-60%

Improves overall health and helps recovery

Recovery and cool-down exercises

Yoga & stretching


**IF client is new to program, spend 6-12 weeks in zones 1, 2, or 3.

**Advanced client’s zones between 3-5.





YOUR Max HR Calculations by Zone (MAX HR: 197)


Zone 1 = 99 (50%) – 118 (60%)


Zone 2 = 118 (60%) – 138 (70%


Zone 3 = 138 (70%) – 158 (80%)


Zone 4 = 158 (80%) – 177 (90%)


Zone 5 = 177 (90%) – 197 (100%)




Heart Rate Recovery

What is HR recovery?

  • It is the speed at which you HR returns to normal following exercise.


Is HR recovery an indicator of fitness/ cardiovascular health?

  • Greater HR recovery is associated with a higher level of cardiac fitness.


Two ways to evaluate HR recovery:

: The number of beats DECREASED over a set period of time (over course of 1-2 mins)


: Amount of time to get back to a certain set HR (that me as exercise pro or athlete has chosen). Can be within specific zone or value @ rest.




IMPORTANTLY: RATE OF RECOVERY

  • The difference between the exercise and resting HR or recover HR may be an indicator of client health. Faster recovery typically means higher level of fitness. EXCEPT in older individuals. Clients should be monitored.