Is Heart Training for You?
Heart rate is complex. And the impact exercise can have on your heart rate certainly doesn’t make it simpler.
While increased activity, increases your heart rate, there is a healthy range for your heart rate. Anything outside whether it’s low or high could serve as an indicator of your overall heart condition.
My last post scratched the surface of heart rate basics, and today I think it’s a good idea to bring up the yays and nays of heart monitoring.
I think the critical question here is — is heart training for you?
Naturally, the decision is yours.
Everyone is different. What works for me may not necessarily work for you and vice-versa.
That said when looking at heart rate training, I think it’s wise to evaluate both the good and bad.
I hope this can help you decide if heart rate monitoring for you by evaluating the good and bad of heart rate training.
Let’s start with the nays of heart rate training.
#1 Heart Rate Metrics Are Not Super Reliable
The problem with this is a lot of people get wrapped up to their heart rate monitor instead of paying attention to the other triggers that impact your heart rate.
This is the greatest limitation of heart rate training. Being physically fit and your workout intensity is just one facet when it comes to heart rates. Other considerations should be looked at to understand your heart rate readings truly.
For instance, here are research that indicate:
lack of sleep could elevate your heart rate 5-10 beats per minute (bpm)
a stressful workday increased participants’ heart rates reactivity by 4-6 bpm
dehydrated subjects who exercised in heat showed a 5-7.5% higher heart rate than normal post workout
#2 One Size Doesn’t Fit All
Well, this actually goes back to my previous post. The 2 common formulas of calculating maximum heart rates (MHR):
220 - [your age]
208 - [0.7 X your age)]
These formulas aren’t 100% reliable. It’s a great guide no doubt, but these formulas are too simplistic and arbitrary.
Heart rate profiles for two 32-year-old women, for instance, can drastically differ. These formulas disregard lifestyle profiles that also impact heart rates.
And now let’s look at the yays of monitoring your heart rates.
#1 Heart Rate Monitoring Keeps You in Check
You often hear people in weight loss programs get to a point where progress becomes stagnant — hit plateau…
Time after time doing the same thing, your muscles become conditioned.
This is probably the most valuable point for heart training. Given that your heart is a muscle as you eventually your heart gets conditioned to your high-intensity activity. After some time, you won’t see your heart rate spike as much.
By monitoring your heart rate, you can change up your workout plan and effectively reach your goals.
When things get too easy, up your game, but when you’re pushing too hard, you’ll know! Heart rate moniroting is a good indicator; whatever your goal is weight loss or speed.
The key here is knowing your zone.
#2 Heart Rate Monitoring Helps Avoid Injury
Like point one, avoiding injury is the primary reason why monitoring your heart rate is a good idea.
As you up your game and push your intensity, you may see our heart rate quickly spike. By staying too long in the Peak Zone, you are likely to suffer sore joints and muscles and risk musculoskeletal injury.
“No pain, no gain” as we thought once upon a time, isn’t entirely accurate.
Exercising more than 85% of your MHR is counterproductive. Instead of getting stronger, your body gets weaker, and fatigue sinks in. This means your performance takes a dip and you become susceptible to injury and illness.
With heart rate monitoring you can ensure your heart rate is stable and maximize your performance.
“The benefit of training in this heart rate zone is that you are optimising your body's ability to take in oxygen to help fuel the production of energy. You're also increasing the efficiency of burning fat as another source of energy. Incorporating heart-rate training throughout a cycle (or run) will keep your heart rate stable and your muscles more relaxed – reducing your risk of injury. These two things can help increase your fitness levels immediately, allowing you to run faster for longer.” ~ Alfie Wren at Reebok Sports Club London, Cosmopoliton
Decide If Heart-Rate Monitoring Is Right for You
As you consider if this is right for you, always work by feel. Spend time getting in tune with your body. As your workout, you must feel comfortable enough to hold a conversation.
If you can’t talk or struggle to breathe, there’s a chance you’re pushing too hard.
Have a goal in mind, and my advice — pay attention to what your body tells you. The numbers are indicators, but it’s not set in stone.
Check out the next post where I share a simple heart rate training guide you can incorporate.
Your turn: What's your take on heart rate training? Share your thoughts! 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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