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<h1>Training With a Heart Rate Monitor</h1>

Training with a heart rate monitor is one of the most important
things you can do for several reasons. First and foremost, your
primary goal should be to train safely. Never begin a training
regimen without first getting clearance from your physician. You
don&#8217;t want to put yourself in a dangerous situation and
compromise your health or your life by elevating your heart rate
into dangerous levels. Training with a heart rate monitor will help
you stay within safe limits.
Second, most people tend to over train. They may think that they
need to have the &#8220;no pain, no gain&#8221; philosophy. This
actually impedes your ability to achieve greater gains in your
performance. If you consistently over train, you are setting
yourself up for injury or at least burnout. If you get injured,
then you will have to stop training to allow yourself time to heal
and you will end up at square one anyway.
Also, as your heart rate elevates, your body will transition
from a primarily aerobic fat-burning mode into a cardiovascular
mode and then into an anaerobic mode. Once you are into the
anaerobic mode, your body will begin to draw on the energy stores
in your muscles (glycogen). Not only are those energy stores
limited, but you will also create lactic acid buildup in your
muscles (which causes that soreness and burning after a
workout).
There are a number of ways to calculate your maximum heart rate.
The simplest formula is (220 &#8211; your age). For example, if you
are 30 years old, your maximum heart rate would be (220 &#8211; 30)
= 190. You should never exceed your maximum heart rate.
Generally speaking, if you train at a level that is between 55%
to 65% of your maximum heart rate, then you will be training in a
primarily fat burning aerobic mode. Between 65% and 75%,
you&#8217;ll be in a primarily cardiovascular mode. Between 75% and
90%, you&#8217;ll be in a primarily high-intensity or anaerobic
mode.
You&#8217;ll probably be surprised to know that you can actually
train at a lot lower (easier) level and have incredible gains. It
may initially feel weird to train at an easier heart rate level,
but here&#8217;s what happens. First, you can go a lot longer in
your training. Your body will adjust so that your metabolism
increases over time. Your body will become very efficient at
burning your body&#8217;s fat stores, which will enable you to feel
like you can go forever. Your cardiovascular system will improve
and you will probably have less joint and muscle pain.
Over time, your speed will continue to improve, but your heart
rate will stay roughly the same. For example, let&#8217;s say you
begin to train in a heart rate range of 127-134. When you begin
training in this range, you might be just fast-walking or jogging
lightly in order to stay in the range. You might be running a 12:00
mile. Over time, though, (a few months, maybe) you&#8217;ll find
that you work down to a 9:00 mile and still stay within the same
heart rate range. Eventually, your performance gains will level
out. Once your pace levels out consistently for a month or two, it
will be time to alter your workouts to intensify and do some harder
intervals and anaerobic sprints for a few months. For example, you
might need to train in a range of 134-152. (Again, your actual
ranges will vary based on your age, your level of fitness and the
advice of your physician).
You&#8217;ll find that as you work through the more intense
phase of workouts for a few months, your performance will show
similar improvement until it eventually flattens out. Once it does,
you&#8217;ll then need to transition back to the easier aerobic
phase. The difference is, you&#8217;ll be running at a much faster
pace. You might be running a 7:00 mile now at the original heart
rate range of 127-134.
If you keep working out using this training methodology, you can
eventually run (or bike) very fast for sustained periods of time at
a relatively low perceived level of difficulty. Your race times
will dramatically improve.
There are a number of heart rate models and brands on the market
(see our reviews of heart rate monitors). Most of them have a chest
strap that is worn around the torso. The strap has electrodes that
contact the skin just below the chest/breast area. The one I use
has flexible electrodes and is very comfortable to wear for
extended periods. Usually they transmit your heart rate to a
wristwatch unit. The watch will display your heart rate and most
will provide audible beeps if your heart rate falls outside of a
programmed range. Some units will also transmit heart rate data to
your computer to use with various software programs.
I use some training software when I train. The software allows
me to enter information about myself such as age, gender, fitness
level, the amount of time I have to train each week and the type of
race I want to train for. It then calculates workouts in blocks of
3 weeks at a time. At the end of each 3 week period, there is a
fitness test where I run a very specific distance at a very
specific heart rate. This data is plotted over time so that once
the software detects that the time to run the specified distance is
no longer improving, it then switches the workouts into the
anaerobic mode and it includes intervals and higher intensity
workouts. The software lets me download the heart rate information
from my heart rate monitor after each workout. Each workout is
given with a specific heart rate range and a specific time frame.
It doesn&#8217;t matter how far you run or bike &#8211; it only
matters how long you do the workout in the heart rate range. For
example, it might say to warm up for 15 minutes in a range of
108-127 BPM (beats per minute) and then do 40 minutes in a range of
127-136 BPM and then cool down for 15 minutes in a range of 137 to
80 BPM.
The bottom line is, you really can&#8217;t (and shouldn&#8217;t)
train without a heart rate monitor. The benefits far outweigh the
dollar cost of the monitor and you will have a much better training
experience and help yourself to avoid injury and safely improve
your performance.

<div>Author Info 
Doug Wilson 
<a target="_new" href="http://www.triathlonsupply.com/">Triathlon
Gear- How to Train with a Heart Rate Monitor</a>
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