Heart Rate Monitor: How To Use It To Level Up Your Fitness. You might also like. Not to knock colorful headbands and punny tank tops (because we’re all for a little fitness flair!), but these gadgets go beyond the cosmetic and may help your overall fitness. Case in point: Using a heart rate monitor may help you find your running sweet spot (aka your ideal training pace) and prevent overtraining. Best of all, it's pretty easy to use: Simply strap the heart rate monitor on, connect it to an app or a watch (the monitors themselves often won’t have displays) and get your sweat on. These days, there are even “strapless” heart rate monitors that pick up your pulse from your wrist. And while you can technically use these tech toys during any workout, they’re especially useful during certain scenarios, says Jason Fitzgerald, an elite marathoner, running coach, and founder of Strength Running. Follow these five steps to get the most out of heart rate monitors. Learn your max heart rate. It may sound simple, but figuring out your max heart rate is actually tricky business—that whole 2. Heart rate monitors to the rescue! Fitzgerald recommends wearing the monitor during a 5. K (if you’re a runner) or a HIIT session to get a better read on your max heart rate. The key to this strategy? Making sure you’re going at an all- out effort. The highest number your monitor records is likely your max heart rate, and that can help you gauge your heart rate range for other types of workouts. Once you have that number, you can put it to use in the following ways. As we’ve discovered, scheduling “easy” workouts is great for balancing your fitness and recovery. But for all the gung- ho guys and gals among us, it can be tough to tone it down. That’s where heart rate monitors come in.“Wearing heart rate monitors on easy days is a good way to keep yourself honest and make sure your heart rate doesn’t go above what it should be,” Fitzgerald says. For runners in particular, these easy days are opportunities for a lil’ active recovery, to build endurance, and to get some extra miles in—but that only works if the run is, in fact, an easy one. And though the heart rate in this scenario is a tough thing to calculate (depends on variables like your age and fitness level), it’s likely going to feel super slow—Fitzgerald says most runners will want to keep their BPMs in the 1. Just remember the goal is to be in control, comfortable, and at a pace that’s conversational, Fitzgerald suggests. Train Properly with a Heart Rate Monitor. Learn about how running with a heart rate monitor will help you training and make you a better runner. How To Properly Train With A Heart Rate Monitor. Mio creates strapless EKG accurate heart rate monitor watches and activity fitness trackers to. The industry leader in heart rate fitness technology, Mio Global engineers wearable devices that allow you to track your body's. Looking for the Best heart-rate monitor? Recommended heart-rate monitors Heart-rate monitor Ratings. Running 101: Training With A Heart Rate Monitor By Matt Fitzgerald, Published Feb. The basic rationale for wearing a heart rate monitor while running is that heart rate is an indicator of exercise. Heart Rate Training for Clueless People (Like Me) Whoever said patience is a virtue definitely trained with a heart rate monitor before they started spewing out. I am planning to start testing out heart rate running soon. How to Create a Heart Rate Training Program. How to Create a Heart Rate Training Program. By Jason Karp; For Active.com; The first article in. 2 Rules for Building Your Running Base. Heart Rate for Lactate. Go long. To keep on keepin’ on with any aerobic exercise (and to see improvements in performance), you’ve got to build your endurance. And a heart rate monitor can help you do just that during those longer bouts of exercise. Beginners will want to stick to 5. Try for tempo. Tempo workouts are a runner's secret weapon behind being able to go faster for longer. The influence of training and mental skills preparation on injury incidence and performance in marathon runners. Hamstra- Wright K. L., Columbe- Lilley J. E., Kim H., et al. Journal of Strength and Conditioning Research. Oct; 2. 7(1. 0): 2. By training the body to use the oxygen it receives more efficiently, tempo training helps you boost your lactate threshold (aka the point when your body starts to feel wiped out—cueing the burning- muscle sensation). The caveat: If you go too slow, you’re not going to reap these benefits. It can be tricky to determine how fast your ticker should beat during tempo training—but the goal is roughly 8. Fitzgerald says. You want to be sure that the pace is uncomfortable but still manageable—you'll likely be maintaining this pace for 2. Ready to try a tempo run? Here are a few methods to try, but it can vary by training program and coach. HIIT it up. This fast- and- furious workout is quite the coup, with benefits including a boost in metabolism, amped- up endurance, and major fat- burning potential. First, prepare to work up a serious sweat. Then perform rounds of speed intervals (working at 8. Depending on the format of your workout, the speed portions can last anywhere from five seconds to eight minutes, with the recovery portions lasting equally as long (or even longer). All that said, it’s worth noting that HIIT workouts are really effort- based workouts as opposed to heart rate- based ones, Fitzgerald says. Translation: You’re generally paying attention to achieving all- out effort instead of hitting a certain number on a heart rate monitor—though, hey, it never hurts to use the tools you have handy! The Takeaway. Not every fitness gadget is worth the moolah, but heart rate monitors can help you level up your cardio—and keep you from slacking or hitting your training too hard. The key to making the most of it? Calculating your max heart rate. Once you’ve got that, you’re just an easy jog, tempo run, or HIIT workout away from a fitter and faster physique.
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