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The Fitness and Health Report
Information for a Healthy Life
Feb 2002, Issue 31
Benefits of Heart Rate Control
One of
the most effective methods for fitness training is through monitoring
your heart rate. This is particularly true when striving for cardiovascular
goals. Whether you want to shed a few pounds, train for a marathon,
or just feel good about yourself, heart rate training and control can
optimize your workout.
Getting in the Zone
Sally Edwards, author of "Heart Rate Training" discusses the value of heart
zone training. It works for 20-year old athletes as well as 70-year
olds with heart trouble. The goal is to get into a particular zone.
She identifies 5 zones ranging from:
The Healthy Heart Zone: 50% - 60% of your individual maximum heart rate.
This is a safe, comfortable zone reached by briskly walking.
The Temperate Zone: 60% - 70% of your individual maximum heart rate.
Achieved through a slow jog.
The Aerobic Zone: 70% - 80% of your individual maximum heart rate. Achieved
through an easy jog.
The Anaerobic Threshold Zone: 80% - 90% of your individual maximum heart
rate. Achieved through a "burning" run.
The Redline Zone: 90% - 100% of your individual maximum heart rate.
This zone is the equivalent of running full out, and is often used in
"interval" training. This zone should be approached with caution and
can lead to injuries when sustained for a long period.
Edwards suggests that after determining your maximum heart rate you can improve
your fitness by exercising in several different zones. You alternate
in those zones to increase your cardiovascular fitness and vary your
exercise regimen. You can view the entire article at
http://www.howtobefit.com/trn5zone.htm.
Heart Rate Monitoring
Dr. Edmund Burke, Director of the Exercise Science Program at the University of
Colorado, explains the importance of heart rate monitors. For those
that are new to exercising, they have a tendency to overdo it in the
first few weeks. Novices end up sore and discouraged. Explains Dr. Burke,
"It's rare that an inexperienced person will intuitively work out at
the appropriate intensity. A monitor provides accurate feed back so
you can adjust your speed accordingly."
In a sense, a Heart Rate Monitor becomes your personal trainer. By monitoring
your heart rate and adjusting your workout accordingly, you stay within
your desired goal, and avoid over or under exerting yourself.
For example, Heart Rate Monitors assists you in avoiding excessive workouts. Many
of us tend to exercise too hard and over train. This can ultimately
diminish your performance rather then improve your fitness.
Lance Armstrong, professional cyclist and winner of the Tour de France, uses
heart rate monitors for easy days. "I know just how hard to cycle on
easy days and the monitor holds me back and lets me recover from previous
hard workouts or races."
Heart Rate Control
Many types of fitness equipment offer not only heart rate monitors, but also
heart rate control as an option or feature. You will commonly find HRC
on treadmills, elliptical trainers and stationary bikes. HRC not only
monitors your heart rate, but also adjusts your equipment in speed and
grade to keep you within a selected target heart rate. According to
Gregory Florez of the American Council on Exercise (ACE), "After clothing
to cover your body, a heart rate monitor is the single most essential
piece of fitness equipment."
With
certain treadmills you can either have the HRC maintain a consistent
and targeted heart rate. You can set it for interval heart rates, training
in different zones. You can also program the treadmill for desired workouts
that vary the heart rate to your desired goals.
When
losing weight and improving your cardiovascular health it all comes
down to heart rate. Monitoring your heart and working out within zones
will enhance your overall health and physical performance. If you are
going to invest in quality fitness equipment in makes sense to include
a heart rate control option that will optimize your workout.
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