Monitoring Intensity Using Training Heart Rate Range
Recently, appropriate exercise intensity has been established by setting the training heart rate range rather than a single THR value. This is a more sensible approach because exercising at a set percentage of VO2max can place you above your lactate threshold, making it difficult for you to do weight training for any extended period of time.
With the THR range concept, a low and high value are established that will ensure a training response. You start at the low end of the THR range and progress through the range as you feel comfortable. To illustrate this, using the Karvonen method which is a well recognized method for establishing the THR, consider the following example:
A 40 year old man has a resting heart rate of 75 beats per minute and a maximum heart rate of 180 bpm. He is advised to exercise within a THR range from 60% to 75% of his maximal heart rate reserve. His training heart range would be as follows:
75 + .60 (180-75) or 75 + 63 = 138 bpm
75 + .75 (180-75) or 75 + 79 = 154 bpm
This same THR range can be used by estimating HR max (220-age) without losing much accuracy. The concept of training heart rate is extremely valuable. Heart rate is highly correlated with the work done by the heart. Heart rate alone is a good index of myocardial oxygen consumption as well as coronary blood flow. By using the training heart rate method for monitoring your exercise intensity, your heart works at the same rate even though the metabolic cost of the work might vary considerably.
It is a much safer approach to monitoring exercise intensity, particularly for high-risk patients in whom the work of the heart must be closely regulated. The THR method also allows for improvement in aerobic capacity with training. As you become better conditioned, your heart rate decreases with the same rate of work, which means that you must perform at a higher rate of work to reach your training heart rate.
So next time you are lifting weights in the gym, don’t just focus on your power training intensity measurements such as using full range of motion, how much weight you are lifting, and time between sets. Also analyze your training heart rate range as an indicator for performance. The Reebok Strapless Heart Rate Monitor is one of the better gadgets available on the market to accurately calculate your THR range high and lows.
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