Heart Rate Training: How Does it Work?

I am an avid runner and have recently started heart rate training.  I did this about five years ago, but after some time it fell to the wayside.  Now, I am back at it!  As I remembered, slowing myself down is the hardest part!

I figured I would read up on the facts this time around. Your heart rate tells you the intensity of your work out. How intense you train depends on your fitness goals.  If you are a beginner runner, heart rate training can help you understand how your body reacts to running.  It also helps you control your workouts so that you don’t over train or hurt yourself.   If you have some experience with running, heart rate training can help you fine-tune your running.  If you are a serious runner, it helps you to monitor your running against your training program or routine.  For example, your routine may include a mix of intervals, long distance running, and recovery exercise.  You want to keep your heart rate low if you are trying to loose weight and high if you are working to increase your cardiovascular abilities.

The first step is determining your max heart rate.  The max heart rate is 90-100%. To get 100%, you take 220 – your age.  To get 90%, you take 220 – your age – 10% of the remainder.  So if you are 40, 100% is : 220-40 = 180 and 90% is 220 – 40 – 18 = 162.

You can use this equation to the following 5 training levels by adjusting the percentage subtracted.

Light Exercise Maintain Healthy Heart/Get Fit 50% – 60%
Weight Management Lose Weight/ Burn Fat 60% – 70%
Aerobic Base Building Increase Stamina Aerobic Endurance 70% – 80%
Optimal Conditioning Maintain Excellent Fitness Condition 80% – 90%
Elite Athlete Maintain Superb Athletic Condition 90% – 100%

What are your thoughts? Have you tried heart rate training? Did you enjoy it? Did it improve your performance?

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Author: Shelly D Mahon

I have been working with families and teens for almost 20 years, and teaching in a university setting since the year 2000. My commitment is that parents have the support and resources they need to take care of themselves and foster the growth and development of their children. ABOUT ME I have a Ph.D. in Human Development and Family Studies (HDFS) and over 20 years of experience working with youth and families. No matter what your family structure, I am committed to helping you make your family work. I can guid you in effectively managing divorce, strengthening parent-child relationships, embracing the teenage years, reducing risks and increasing resiliency in your families. If fostering the growth and development of your children is important to you, I am committed to working with you. APART, NOT BROKEN: LEARN, CONNECT, & CREATE! Apart, Not Broken is for divorced or separated parents who want to: Move past fear, pain, & guilt Create the life they want with their child Manage their relationship with their ex Contribute to others Be the creator of their future The program gives you a place to: Learn: Hear others real experiences and insights. Receive information and recommendations that can make a measurable difference in adjusting and parenting after separation or divorce. Connect: Join an online community. Learn to use creative strategies to connect with your child and manage your relationship with their ex-partner. Create: Feel powerful in your ability to be the parent YOU want to be. Create the relationship YOU want with their child by building on existing strengths, starting new traditions, and creating lasting memories. This program has: – Videos reflecting real life experiences; – Online tools for sharing photos, comparing calendars, communicating, and more; – Current & concise information about divorce & parenting after divorce; – Engaging activities to enjoy with their child; & – Additional resources to build their own parenting toolbox. Happy Parenting, Shelly I took my first Human Development and Family Studies course as an undergraduate at 18 years old. This was the beginning of a lifetime love and commitment to this field. I have another online program Parenting Through Middle School. I am the mother of two teens myself. This has been an interesting journey and quite the adventure. Over the years, I have learned that parenting takes a lot of energy, but it is well worth the effort. To me, parenting brings to life an ever-changing spectrum of human emotion. It is filled with moments of love, excitement, anticipation, expectations, fears, hopes, and dreams. It has made me laugh and cry, sometimes at the same time! Just when I think I have everything figured out, my children change. In these moments I realize that I too must change. As they grow, I find myself looking for the balance between teaching them my values, beliefs, and interests and helping them discover and develop into their own unique individual characters. I love to exercise, eat well, sing and play my piano. My favorite sports are running, mountain biking, hiking, snowshoeing, snowboarding, yoga, Pilates, and most recently, road biking. Happy Parenting! Shelly

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