Heart Rate Training Basics
Have you ever finished a workout and wondered if you had challenged yourself enough?
Or have you felt so burned out you wonder if you’ve pushed too far?
We all know putting in the work is tough, and it doesn't always = results. And that can be frustrating.
Exercise is as different for everyone. The way my husband experiences Insanity Max 30 differs from mine.
I sometimes take more breaks between to tame my heart beating so hard I feel it drumming in my ears!
This brings me to heart rate training.
This old episode of Shark Tank features Cowboy Ryan, who designed a workout based on heart rate training.
It inspired me to look into it more. And turns out, Mr. Cowboy definitely was on to something.
According to research, heart rate training is one of the most effective ways to be sure you're working at a level that will improve your fitness.
It’s also a great way to pace your workout and manage intensity levels.
“Exercisers need to get to at least a moderate level of physical activity in order to reap the benefits. Your goal is to get to a stage where you’re fit enough to exercise within your heart rate training zone.” ~ Dr. Adrian Hutber of the American College of Sports Medicine
Let’s take a closer look at the basics when considering heart rate training.
Exercise and Your Heart Rate
Sit still. Lightly place 2 your index and middle fingertips on the inner side of your wrist just below the thumb, or along either side of your neck. You should feel your pulse or heartbeat.
Your heart rate is the speed your heart beats per minute (bpm). As mentioned above, the speed can vary for many reasons.
Your heart works harder as your workout. Picture a pump. The right side of your heart receives blood from the body and oxygenates by pumping it into the lungs.
The left side does the exact opposite. It receives the blood and pumps it out to circulate the body.
With each heartbeat, blood is sent throughout the body, carrying oxygen and nutrients to all the cells in the body.
When you exercise, your muscles demand more oxygen. Thus, your heart rate will increase as your heart works harder to increase blood flow.
The harder you work, you actually feel your heart pumping faster. I know I feel like my chest is exploding during HITT sessions.
“Heart rate provides an objective measurement of how your cardio-respiratory system is working. The more intense the workout, the higher your heart rate will be.” ~ Joe Dowdell, Peak Performance
Heart rate training simply is using your heart rate zones to monitor your workout.
Resting and Maximum Heart Rate
Let’s start with the basics — your resting heart rate (RHR).
When you’re not exercising, your heart should be pumping the lowest amount of blood. This is your resting heart rate.
Using the same fingertips method. Use a watch to count the number of beats for in 60 seconds.
A normal RHR for adults ranges between 60 - 100 bpm. Well-trained athletes can have a lower RHR of 40 bpm.
The other critical number to know is maximum heart rate (MHR). One basic way to determine this is using the 220 – [your age] formula.
So, a 20-year-old would have a maximum rate of 200 [220 – 20 = 200]. In comparison, a 37-year-old would have a maximum heart rate of 183 [220 – 37 =183].
Critics argue this is an ineffective formula as it overstates your MHR.
This is especially an issue if you’re above 40. Thus, another recommended method is to multiply your age by 0.7 and subtract that figure from 208.
So, a 55-year-old, for example, will have an MHR of 169.5 [208 - (0.7 X 55)]. With this formula, a 20-year-old’s MHR would be 194 [208 - (0.7 X 20)], which is a little less than the 220 – your age formula.
Remember, these are just estimates. If you want something more accurate, consider getting your MHR measured in a lab.
Enter the Zone
Now that you have a good gauge of your MHR, you can actually train and target your heart rate with different types of workout.
That said, instead of pausing each time to count bpm, though not absolute heart rates monitors are great tools to have.There are tons of options in the market.
I just use the most basic Fitbit Charge 2 to keep me on track (it’s just a preference thing).
There are about 5 different heart rate zones. I’m basing this off Fitbit since I’m most familiar with it.
Fitbit has simplified heart rate zone into 3 primary zones. Each zone represents intensity level, based on the percentage of your maximum heart rate.
Peak Intensity: Vigorous (85 to 100 percent of your MHR) Benefit: Increases performance speed
Cardio Intensity: Hard (70 to 84 percent of your MHR) Benefit: Builds cardiovascular fitness and muscle strength
Fat Burn Intensity: Moderate (50 to 69 percent of your MHR) Benefit: Builds aerobic endurance and teaches the body to burn fat as fuel
How does this translate? High-performance athletes looking to push your speed, spend more time between the Peak (never exceed 90 percent of your MHR) and Cardio zone.
In contrast, if you’re looking to blast fat ease your workout and stay within the Fat Burn zone.
Note there are many factors that contribute to your heart rate — age, gender, diet, sleep, stress, hydration, fitness level and even weather.
Know Your Limits
Staying within your target heart rate zone ensures you’re getting the most from your training and not overworking your heart.
If your heart rate is too high (stays in the peak zone for too long), you’re straining. Slow down.
Exceeding 85 percent of your MHR does more harm than good as it leads to poor heart rate recovery.
This means your heart rate takes longer return to normal. How quickly your heart rate drops within the first minute after your workout, is a good indicator of your fitness level.
Remember your heart is a muscle that works all the time. If you consistently push its limits, it will eventually “burn out.”
Exercising at such an intense level and exceeding your MHR can also put you at risk for other problems including hypoglycemia (low blood sugar), or musculoskeletal injury.
As you push your MHR, you may be so focused on catching your breath that you lose form. And that’s when the trouble starts — form matters.
The Takeaway
Bear in mind; heart rates aren’t a static number; it declines with age. Thus; remember to “slow down” as you get older.
Target heart rate is just a guide to push yourself a little harder. Don’t get too wrapped up in the numbers (unless of course, you’re pushing your MHR).
Always listen to your body when working out. Heart rate monitoring is a good indicator of how hard you’re working. The key is to achieve your goals and stay injury free.
Your body also does have other indicators. Your breathing and sweating. For instance, if you’re choking for breath — STOP. No matter what the monitor tells you.
“Your target heart rate helps you hit the bull’s eye. We don’t want people to over-exercise, and the other extreme is not getting enough exercise,” ~ Gerald Fletcher, M.D., a cardiologist, and professor at the Mayo Clinic College of Medicine
Check Is Heart Training for You? to help you decide if heart rate training for you.
Your turn: Do you monitor your heart rate? If so, do you feel it impacts your workout in any way? Hashtag #SaltPepperandEverythingBetween when you share on your social networks!
This article is not a substitute for medical or professional physical training advice. Always check with your doctor or physician before starting a new fitness routine.
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