training with heart rate: pros, cons & other methods
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Training with Heart Training with Heart Rate:Rate:Pros, Cons & Other MethodsPros, Cons & Other MethodsBy: Jeffrey J Parr MS, ATC, LAT, HFSBy: Jeffrey J Parr MS, ATC, LAT, HFS
USAT Level 1 Certified CoachUSAT Level 1 Certified Coach
About the PresenterAbout the Presenter
Bachelor’s in Movement Studies & Bachelor’s in Movement Studies & Exercise ScienceExercise Science
Master’s in Athletic TrainingMaster’s in Athletic Training A year out of a Ph.D. in Applied A year out of a Ph.D. in Applied
Physiology & KinesiologyPhysiology & Kinesiology USAT Certified Coach for 2yrsUSAT Certified Coach for 2yrs
– Founded Total Triathlon Training in Founded Total Triathlon Training in Sept ‘07Sept ‘07
Topics CoveredTopics Covered
Cardiovascular System BasicsCardiovascular System Basics Benefits of Training with HRBenefits of Training with HR DisadvantagesDisadvantages Training ZonesTraining Zones
Cardiovascular SystemCardiovascular System
Three components:Three components:– HeartHeart– Blood VesselsBlood Vessels– BloodBlood
Cardiovascular SystemCardiovascular System
Cardiac muscle has the unique Cardiac muscle has the unique ability to generate its own ability to generate its own electrical signal that allows it to electrical signal that allows it to contract rhythmically.contract rhythmically.
This signal (ECG) is what HR This signal (ECG) is what HR monitors detect.monitors detect.
Cardiovascular Cardiovascular AdaptationsAdaptations Heart SizeHeart Size Stroke VolumeStroke Volume Heart RateHeart Rate Blood flowBlood flow Blood pressureBlood pressure Blood volumeBlood volume
Heart Rate MonitorsHeart Rate Monitors
HRHR Time of DayTime of Day MemoryMemory StopwatchStopwatch AlarmsAlarms TimersTimers Calories BurnedCalories Burned
Fitness MeasureFitness Measure PacePace Bike Bike
Power/Speed/Dist.Power/Speed/Dist. AltitudeAltitude Barometric Barometric
PressurePressure TempTemp CompassCompass
Resting Heart RateResting Heart Rate
Should be measured in the Should be measured in the morning when not waken by an morning when not waken by an alarm clock before moving around.alarm clock before moving around.
Average adult 60-80 bpmAverage adult 60-80 bpm Fit endurance athletes 40-60 bpmFit endurance athletes 40-60 bpm
– Lowest recorded HR was 28 bpmLowest recorded HR was 28 bpm
Resting Heart RateResting Heart Rate
Normal variation of 2-6bpmNormal variation of 2-6bpm– At resting and at workAt resting and at work
Cardiac OutputCardiac Output
Q = HR x SVQ = HR x SV– 5 L/min male5 L/min male– 4.5 L/min female4.5 L/min female
Exercise HR (Immediately)Exercise HR (Immediately)
Long-TermLong-Term– SVSV
Benefits of HR TrainingBenefits of HR Training
BeginnerBeginner– Teaches you about body’s reaction Teaches you about body’s reaction
to exerciseto exercise– Keeps you from starting too hardKeeps you from starting too hard– Helps control intensityHelps control intensity– Provides feedback on improvementProvides feedback on improvement
Benefits of HR TrainingBenefits of HR Training
Regular ExerciserRegular Exerciser– Helps control intensityHelps control intensity– Feedback on improvementFeedback on improvement– Feedback during and after sessionsFeedback during and after sessions
Benefits of HR TrainingBenefits of HR Training
Serious ExerciserSerious Exerciser– Workouts at the right intensitiesWorkouts at the right intensities– Track and adjust your training Track and adjust your training
programprogram– Watches your body’s reaction to Watches your body’s reaction to
trainingtraining Prevents overtrainingPrevents overtraining
Other BenefitsOther Benefits
Measure caloric expenditureMeasure caloric expenditure MotivationMotivation Maximum benefits in minimum Maximum benefits in minimum
timetime Measures overall fitnessMeasures overall fitness
Overall benefits of Overall benefits of increased aerobic increased aerobic fitnessfitness Faster recovery timesFaster recovery times Decreased HR at similar workloadsDecreased HR at similar workloads
– More effective oxygen delivery to More effective oxygen delivery to musclemuscle
Decreased RHRDecreased RHR– Increased RBC volumeIncreased RBC volume
Increased LT levelsIncreased LT levels– Increased clearanceIncreased clearance– Decreased lactate productionDecreased lactate production– More effective use of fatty acidsMore effective use of fatty acids
DisadvantagesDisadvantages
Become dependentBecome dependent HR can fluctuant depending on HR can fluctuant depending on
several factorsseveral factors– SleepSleep– CaffeineCaffeine– TemperatureTemperature– AltitudeAltitude– DrugsDrugs– StressStress
Factors Affecting Heart RateFactors Affecting Heart Rate
AgeAge GenderGender GeneticsGenetics
Fitness Fitness level level
Resting HRResting HRMaximum Maximum HRHR
Exercise Exercise mode mode
Exercise Exercise intensityintensity
Body & Air Body & Air TemperatuTemperaturere
Exercise Exercise environmeenvironmentnt
StressStressNutritionNutritionHydrationHydrationMedicationMedicationSmokingSmokingDrinkingDrinking
FactorsFactors
AgeAge– Effects MHR??? Not RHREffects MHR??? Not RHR
GenderGender– Females higher then malesFemales higher then males
Due to sizeDue to size
Time of DayTime of Day– 3-8bpm higher in afternoon3-8bpm higher in afternoon
Recovery Heart RateRecovery Heart Rate
Occurs in 2 phasesOccurs in 2 phases– After 1After 1stst minute minute
Recovery heart rate differential (RHRD)Recovery heart rate differential (RHRD)– Can effect heart diseaseCan effect heart disease
– Within 30mins to several hrsWithin 30mins to several hrs
Both affected by fitness levelsBoth affected by fitness levels
Cardiac DriftCardiac Drift
Gradual rise in HR during Gradual rise in HR during extended exercise.extended exercise.– Can increase up to 25bpms at same Can increase up to 25bpms at same
work load.work load.– Caused by????Caused by????
DedydrationDedydration– 1% loss BW = 5-8bpm1% loss BW = 5-8bpm
Increase in core tempIncrease in core temp FatigueFatigue
Cardiac DriftCardiac Drift
Can also be used to assess fitnessCan also be used to assess fitness– As fitness increases, cardiac drift will As fitness increases, cardiac drift will
decrease.decrease.
Determining Training Determining Training ZonesZones Sport Lab TestingSport Lab Testing
– Most AccurateMost Accurate FormulasFormulas
– Least AccurateLeast Accurate Field TestingField Testing
– Best AvailableBest Available
Field Testing (Bike)Field Testing (Bike)
Warm-up for 10-20minsWarm-up for 10-20mins Ride a 40k TT as fast/hard as you Ride a 40k TT as fast/hard as you
can. Record your HR for the 40k.can. Record your HR for the 40k.– Can also do 1hr on the trainer.Can also do 1hr on the trainer.
Cold-down for at least 10minsCold-down for at least 10mins
Make sure day before is light Make sure day before is light exercise. No heavy foods/caffeine exercise. No heavy foods/caffeine 2hrs prior.2hrs prior.
Field Testing (Run)Field Testing (Run)
Warm-up for 10-20minsWarm-up for 10-20mins Run a 5k on a flat course or track.Run a 5k on a flat course or track.
– Can also do 30mins on a treadmill at Can also do 30mins on a treadmill at 1% grade.1% grade.
Cold-down for at least 10minsCold-down for at least 10mins
Make sure day before is light Make sure day before is light exercise. No heavy foods/caffeine exercise. No heavy foods/caffeine 2hrs prior.2hrs prior.
Training ZonesTraining Zones
% of HR% of HR Ex. (MHR Ex. (MHR 189)189)
Zone 1Zone 1 50-60%50-60% 95-113bpm95-113bpm
Zone 2Zone 2 60-70%60-70% 113-132bpm113-132bpm
Zone 3Zone 3 70-80%70-80% 132-151bpm132-151bpm
Zone 4Zone 4 80-90%80-90% 151-170bpm151-170bpm
Zone 5Zone 5 90-100%90-100% 170-189bpm170-189bpm
Training ZonesTraining Zones
Zone 1: This is considered aerobic Zone 1: This is considered aerobic and a very easy effort. So easy, and a very easy effort. So easy, that you feel guilty.that you feel guilty.– When to use Zone 1: Recovery days.When to use Zone 1: Recovery days.
Zone 2: This is an easy effort but Zone 2: This is an easy effort but not quite as easy as Zone 1.not quite as easy as Zone 1.– When to use Zone 2: Long rides and When to use Zone 2: Long rides and
runs. runs.
Training ZonesTraining Zones
Zone 3: In this training zone you Zone 3: In this training zone you are neither LT, nor aerobic. are neither LT, nor aerobic. (Tempo)(Tempo)– When to use zone 3: During prolonged When to use zone 3: During prolonged
high intensity sessions.high intensity sessions.
Zone 4: This is a training zone that Zone 4: This is a training zone that is called LT, or lactate threshold.is called LT, or lactate threshold.– When to use zone 4: These are the When to use zone 4: These are the
workouts that are our hard session workouts that are our hard session during the week. during the week.
Training ZonesTraining Zones
Zone 5: This zone is still LT but it Zone 5: This zone is still LT but it is above LT and it hurts like heck! is above LT and it hurts like heck! It could mean five to ten beats It could mean five to ten beats above LT.above LT.– When to use Zone 5: Not often, but When to use Zone 5: Not often, but
if you do, this would be at the end of if you do, this would be at the end of a long hard set.a long hard set.
Training ZonesTraining Zones
% of HR% of HR
Zone 1Zone 1 50-60%50-60%
Zone 2Zone 2 60-70%60-70%
Zone 3Zone 3 70-80%70-80%
Zone 4Zone 4 80-90%80-90%
Zone 5Zone 5 90-100%90-100%
Training ZonesTraining Zones
TitleTitle PurposePurpose Typical DurationTypical Duration
Zone 1Zone 1 Active RecoveryActive Recovery RecoveryRecovery UnlimitedUnlimited
Zone 2Zone 2 Aerobic ThresholdAerobic Threshold Build aerobic Build aerobic enduranceendurance < 12hrs< 12hrs
Zone 3Zone 3 TempoTempo Challenge aerobic Challenge aerobic systemsystem < 8hrs< 8hrs
Zone 4Zone 4 Sub-LTSub-LT Improve acid Improve acid tolerancetolerance Up to 3hrsUp to 3hrs
Zone 5aZone 5a LTLT Build LT Build LT performanceperformance < 1hr< 1hr
Zone 5bZone 5b Aerobic CapacityAerobic Capacity Max Challenge of Max Challenge of aerobic sysaerobic sys < 20min< 20min
Zone 5cZone 5c Anaerobic CapacityAnaerobic Capacity Max challenge of Max challenge of anaerobicanaerobic < 2min< 2min
Joe Friel. Total Heart Rate Training.
Training ZonesTraining Zones
HRHR
Zone 1Zone 1 <134<134
Zone 2Zone 2 134-147134-147
Zone 3Zone 3 148-154148-154
Zone 4Zone 4 155-164155-164
Zone 5aZone 5a 165165-168-168
Zone 5bZone 5b 169-174169-174
Zone 5cZone 5c 175+175+
Joe Friel. Total Heart Rate Training.
Training ZonesTraining Zones
How much time should I spend in How much time should I spend in each training zone?each training zone?– That’s why I get paid the big bucks! That’s why I get paid the big bucks!
Using Zone 1Using Zone 1– May require walking or very slow May require walking or very slow
pedaling, so be careful.pedaling, so be careful.– Beginners may benefit more from a Beginners may benefit more from a
total rest day.total rest day.
Other MethodsOther Methods
RPE (Borg Scale)RPE (Borg Scale)– 1-101-10– 6-206-20
Power Meter (Bike)Power Meter (Bike) Pace (Run)Pace (Run)
Power MeterPower Meter
Is a direct measure of work!Is a direct measure of work!– Test similar to HR test.Test similar to HR test.– Call Critical Power (CP)Call Critical Power (CP)
PacePace
Foot podsFoot pods– Needs calibrationNeeds calibration
GPS watchesGPS watches– Can be unreliableCan be unreliable
Both give min/mile Both give min/mile pace pace
ConclusionConclusion
““HR is a great training tool HR is a great training tool but you wouldn’t take your but you wouldn’t take your car to a mechanic who only car to a mechanic who only used a screwdriver.” (Me)used a screwdriver.” (Me)
Racing with HRRacing with HR
Event Event DurationDuration
ZoneZone
> 12 hrs> 12 hrs 11
8-12 hrs8-12 hrs 22
3-8 hrs3-8 hrs 33
1-3 hrs1-3 hrs 44
20 mins - 1 20 mins - 1 hrhr
5a5a
2-20 mins2-20 mins 5b5b
< 2 mins< 2 mins 5c5c
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