Maximum heart rate can also be determined through a field test. This will give you the number of heartbeats for one minute and is your resting heart rate. Count the number of heartbeats for 10 seconds and multiply this number by 6. Place your index finger and middle finger on your opposite wrist directly below the pad of your palm, where the wristband of your watch resides. First, locate your pulse on your radial artery. The second option available to you is to manually take your pulse. You can wear a heart rate monitor strap and record that number. The most accurate way to do this is directly after waking up in the morning while you are still in bed (5). Resting heart rate is determined by taking your pulse. Resting heart rate is the number of heartbeats per minute while at rest. Maximum heart rate is the highest number of beats per minute an individual can achieve in an all out physical exertion. Let’s define a few key terms and how to determine you can determine yours. Endurance athletes want to spend the majority of their time training in the aerobic heart rate zones but training intensity must be distributed across all five zones. These heart rate zones cover both aerobic and anaerobic intensities. Heart rate zone training involves determining your maximum heart rate and setting your heart rate zones based off of a percentage of your maximum heart rate. The convenience makes it particularly useful for junior, para, recreational and masters athletes who may not have access to a physiological laboratory where VO2 Max and blood lactate testing can be done to determine your maximum heart rate and heart rate training zones. This allows the individual to accurately train at specific intensities. Heart rate zone training is a very individualized training method because it is based off of your personal maximum heart rate. Its convenience, accessibility, and repeatability make it an asset for the time strapped endurance athlete. ![]() Heart rate training may be the most commonly used method across all demographics and populations. This is a narrower range of the training heart rate (see the formula above).Heart rate, VO2 Max, power (in watts), and blood lactate are all methods that endurance athletes use for training. ![]()
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