Technically called heart rate monitor, the heart rate monitor is a device that allows you to perform workouts in a more efficient way, because with it, we can take better control of heart rate, in short, like a car, it is our rev counter That is, an indicator of the functioning of the heart that is normally expressed with the number of beats per minute.
The heart rate monitor is a very useful tool and a good investment to train and improve our performance, whether we dedicate ourselves to competition or only train for health and fun.
To be able to use and get the maximum benefits from a heart rate monitor, the first thing we must do is perform a stress test, this will give us the necessary data, such as the maximum heart rate, aerobic threshold, and anaerobic threshold, to correctly plan the rhythms of the training.
To obtain the maximum heart rate, there is a mathematical formula with which you can predict this value, always theoretical, and that in no case substitutes submitting us to a stress test, because this will also serve to rule out any type of cardiovascular problem.
The formula is as follows: 220 minus our age, the result is the maximum heart rate adapted to our age. For example and in theory, the maximum heart rate of a 35-year-old would be 220 minus 35 years, equal to 185 beats per minute. This formula only applies to adults and its accepted margin of error is plus, minus 10-12 beats, due to different inherited physical characteristics and levels of training.
The heart rate at rest is reduced with long-term aerobic training, and although this data alone cannot be considered an indicator of physical performance, it allows us to control our physical variations following a training plan since it does have a tendency to progressively decrease, indicates an improvement in our physical form. The best way to control your resting heart rate is by lying on your back in the morning when you wake up. This control will also serve to detect overtraining symptoms. An increase in resting heart rate can be a symptom of overtraining or illness.
The heart rate reserve is the difference between the maximum heart rate and the resting heart rate. If your maximum heart rate is 190 beats per minute and the value at rest 60 beats, the heart rate reserve will be the result of subtracting 190 beats, the 60 beats from the resting state, resulting in 130 heart rate beats where you can mark the intensities of training, the higher the range, the greater the variability of training.
EFFORT ZONE, INTENSITY TRAINING.
The zone below the aerobic threshold or low-intensity zone is normally between 50 and 60% of the maximum heart rate. Exercise within this zone is recommended, improving physical well-being and reducing tension. Low to moderate intensity zone, represents between 60 and 70% of the maximum heart rate. Exercise within the limits of this zone is recommended for longer workouts, to improve health and, for example, to control weight. The moderate intensity is found between 70 and 85% of the maximum heart rate. Exercise in this area is effective in improving cardiovascular fitness and for those who train regularly.
High-intensity workouts represent between 85 and 100% of the maximum heart rate. Training in this area is essential for athletes who want to increase their maximum capacity for effort and performance.
THE HEART RATE MONITOR AS A TOOL FOR THE RUNNER
The use of the heart rate monitor and best shoe for plantars fasciitis during interval or series training sessions is essential since, in addition to controlling the ranges of our heart rate, we will also use it to control the recovery periods between series, for the correct execution of training and for evaluation subsequent effort. The analysis of the records of the heart rate monitor allows evaluating the activity carried out by the athlete at every moment of the season and constantly adapting the training to adapt it to its characteristics, performance, and objectives.
When choosing a heart rate monitor, the most expensive is not always the most suitable, we must think about what use we are going to give them and, accordingly, choose the most convenient for us. It is interesting that it has a “fit-test” to calculate our fitness, as well as the measurement of effort in percentage, it is also a rather interesting function that of calculating calories consumed during our training. It is also recommended that the heart rate signal be encoded because otherwise, it will often give us wrong readings when mixing the signals with other heart rate monitors.
Finally, we remember again, that to prepare any training plan, it is best to put yourself in the hands of qualified personnel and perform a stress test in a reference center.