Heart Rate Training -

Basics of Heart Rate Training -

It is very essential to know what is the best way to exercise to keep the heart in a healthy condition. Heart Rate Training helps in tracking the heart's performance, improving it and avoiding over-training. It can best be done with the help of Heart Rate Monitors. With training, an individual gets to know his realistic level at which he can exercise his heart to be in good condition and avoid over-exercising the heart.

More about Heart Rate Training and Training Zones-

The Heart Rate Training is basically concerned with the Training Zones. Determining the zones helps in determining the right kind of exercise for an individual to keep off from the heart problems. These Training Zones consider the Maximum Heart Rate and the Resting Heart Rate. Certain physiological changes take place in the body within each training zone that increases fitness. Different Training Zones can be defined and training under these can help develop and certain endurance level and aerobic capacity.

Heart Rate Training is a popular training form that monitors the heart rate and helps determine if an individual is working on his body within or above the limits. The heart rate while training can be determined in two ways – first, placing the fingers on the opposite wrist and counting the beats, and the second is counting pulse rate by placing the thumb and first finger on the throat, under the jaw on each side.

Different Training Zones -

Maximum Heart Rate and the Resting Heart Rate are taken into consideration while calculating different zones. These zones can be listed as -

1. Energy Efficient (Recovery Zone) – The heart is trained at 60-70% of its capacity and a basic endurance and aerobic capacity can be developed. Fat burning and weight loss happens, and the muscles are re-energized with glycogen.

2. Aerobic Zone (70-80%) – Cardiovascular system is developed, muscles are developed and improved, body's ability to transport oxygen to and carbon dioxide from the muscles improves. The body becomes fitter and stronger with more aerobic capacity.

3. Anaerobic Zone (80-90%) – The lactic acid system is developed, the amount of fat used as the main source of energy is reduced and glycogen stored in the muscle is used. By training in a proper way, the anaerobic threshold or POD can be delayed by increasing the ability to deal with the lactic acid for a longer period of time.

4. Red Line Zone (90-100%) – Very fit people only can train under this zone. Training is possible only for a short period and it trains the fast twitch muscle fibers and is reserved for interval running.

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