For the majority of us we train either too easy or too hard, either kidding ourselves that we’ve done a good session or pushing ourselves way too hard and in many instances causing injuries and damaging the heart. The use of the heart rate to train at specific levels can revolutionise your training and make a huge difference to your competitive sport.
Heart Rate Monitor (HRM).
There is a strong correlation between the oxygen uptake (%VO2max.) and the heart rate. The heart rate can therefore be used as a guide to exercise intensity. Every individual has different abilities or fitness levels and therefore, corresponding working heart rates. The traditional working heart rate zones can be inaccurate by plus or minus 10 beats per minute or more.
Additionally, the heart can be very misleading in its actual indication of exercise intensity, since it can be affected by the weather, climate, psychological state, hydration status, sleep patterns and other factors. In fact, monitoring the resting pulse rate can be a good indication of recovery from previous training sessions, thus can help prevent over-training.
Methods of Measuring the Pulse Rate.
Manual Pulse Measuring
The heart rate can be measured by feeling the pulse in the wrist or the neck while timing using a watch/clock. To minimise inaccuracies the count is taken over 10 seconds and then multiplied by 6.
Heart Rate Monitor (HRM).
This piece of kit speaks for itself, it is a great tool for improving fitness, everyone should own one. The main advantage is the immediate feedback when training in different activities, conditions and terrain. We recommend the Garmin Forerunner 405CX Sports Watch which tracks your heart rate, time, distance and pace then wirelessly sends the data to your PC for later analysis.
Basic Continuous Training Heart Rate Intensities.
| Level | % Maximum Heart Rate | Remarks |
|---|---|---|
| 1. Low-intensity level. “Fat burning.” | 50-65% | Long duration of 45-60 minutes or more. 90% fuel from fat. Unless individual is very “unfit” there is a negligible effect on CV fitness |
| 2. Mid-intensity level Endurance | 70-85% | Moderate duration of 35-45 minutes. |
| 3. High-intensity level Stamina | 85-90+% | Hard Training. 90% fuel from carbohydrates. Highly effective at improving CV fitness through anaerobic means. |
Percentage of the Maximum Heart Rate
Estimated Working Heart Rate Equation.
Our maximum heart rate decreases with age, hence we need this crude but usable equation to estimate our maximum and therefore working heart rates. Using the equation our “estimated maximum heart rate” (EMHR) is derived. This can then be multiplied by the required percentage to estimate the working heart rate.
NB. The method is not individualistic and therefore not very accurate.
| Males | 220 minus age (in years) x % = WHR |
| Females | 226 minus age (in years) x % = WHR |
Karvonen Working Heart Rate Equation.
This is an alternative, which should be far more accurate as it uses either a measured (MMHR) or estimated (EMHR) maximum heart rate.
To use this equation, a “Measured Maximal Heart Rate” (MMHR) is required, which can be obtained from an Exercise Stress Test. To perform this test, after warming up thoroughly, a best effort one mile run is performed. However, the last half to quarter of a mile should be at absolutely maximum effort. The time and heart rate should be noted during the last 10 seconds and at the finish.
This test can be performed on a bike or in the pool, either a 5 minute best effort cycle, all out over the last 30 seconds or to swimming with a best effort 400m, the last 150m performed as fast as possible.
Karvonen Equation for Working Heart Rate (WHR):
The Karvonen Equation requires a number of different elements to work out the working heart rate, however, it is far more accurate than the version shown above.
Firstly, the “Measured Resting Heart Rate” (MRHR) is needed:
MRHR
Immediately on waking from a good nights sleep, the pulse should be taken. This should be done on 3 consecutive mornings and an average taken. Some people find a full bladder leads to a higher heart rate, therefore it may be necessary to empty the bladder and then return to bed for a few minutes before taking the pulse.
Next it is necessary to find the “Heart Rate Reserve” (HRR).
HRR.
To find the heart rate reserve, it is necessary to take the measured resting heart rate from the measured maximum heart rate., i.e. MMHR – MRHR = HRR
However, it is also possible to find the HRR by taking the measured resting heart rate from the estimated maximum heart rate, i.e. EMHR – MRHR = HRR
Working Heart Rate. (WHR)
Once the HRR has been calculated, it is possible to work out some very accurate Working Heart Rates.
To do this, multiply the heart rate reserve by the percentage wanted and then add the measured resting heart rate. This will give the working heart rate, i.e.:
(HRR x %) plus MRHR = WHR
Example
A 40 year old male starts an endurance programme, working at 60%MHR.
| Estimated Maximum Heart Rate (EMHR) | 220 minus 40 | 180 bpm |
| Measured Resting Heart Rate (MRHR) | 70 bpm | |
| Heart Rate Reserve (HRR) | 180 minus 70 | 110 bpm |
| Working Heart Rate (WHR) | (110 x 0.6) = 66 + 70 | 136 bpm |
Where possible, use this equation to get the accuracy you need for your training. Remember, attention to detail, effort and dedication will help your goals become a reality.
Heart Rate Training Zones for Different Activities.
Research has shown that with arm work alone, such as arms only swimming, the same VO2max cannot be obtained that is reached when running even though the heart rate may reach its maximum in both cases.
Therefore, to gain maximum benefits a swimmer will gain a greater training effect by running as it uses a greater muscle mass and creates a greater load on the CV system than arms only swimming at the same heart rate.
Heart Rate Training Zone Adjustment for Different Activities.
Research has shown then, that compared to running, the heart rate will be a little lower when performing other activities such as swimming and cycling, in fact for accurate heart rate usage, the following should be noted:
| Cycling | Subtract 10 beats per minute |
| Swimming | Subtract 10-15 beats per minute |
Conclusion
Remember that training you heart and CV system is the cornerstone of any fitness programme and any healthy lifestyle. Whether using the exercise bike, pounding the streets running or swimming in the local pool your aim is to improve your cardiovascular efficiency, possibly to lose some weight, but overall to lead a more healthy lifestyle. If you are training at the wrong level, either too hard or too easy, although you will not be wasting your time entirely, you could be working more efficiently towards your goal, hence the use of your heart rate training zone.
Check out our top five list of Heart Rate Monitors and start improving yours, your families and even your friends training.
If you enjoyed this article you may also like....
