| (1) At the start of a new
training program, the HRM can help both athlete and coach become aware of the
athlete’s heart rate response to various kinds of training. The HRM offers an easy
way to gauge recovery from repeated bouts such as intervals of hill repeats or your
ability to recover following a long run. One of the first tests that should be undertaken
with your HRM is a measure of maximum heart rate. Unless you have actually measured your
maximum heart rate - not estimated it from a formula, you really have no more than a guess
as to the rest of your training parameters. The easiest way to assess your maxHR is to
find a hill, not too steep, not too gradual, that will take you about a minute to ride or
run up. After a good warm-up, head up the hill with sufficient intensity that you crest
the top at maximal effort. It may take three to four efforts for you to attain a true
maximal reading. You might be surprised that
the number your HRM is recording may be well above or below the standard "220 minus
your age" formula that many people subscribe to. The reason for this is that there
are wide ranges in maximal ability of the heart to beat. These differences can be due to
state of training, size of your heart’s chambers, nervous system regulation and many
others.
Once you have attained your max value, you have a
reliable base from which to design training programs based on intensity. Again, without an
accurate measure of maxHR, you’re taking a stab in the dark, so painstaking
measurement of heart rate during exercise is an exercise in futility. |
| (2) At the start of a new cycle
or period of training, an HRM can be useful to gauge your heart rate responses to a novel
exercise - which can be extremely different from your heart rate during those exercises
that your body is accustomed to doing. For example, during the off-season, many athletes
will concentrate on building strength or a better endurance base. During the transition
from off-season to pre-season, the addition of more specific and intense training to the
training program is a new stress on the body. Monitoring the body’s response to this
change in exercise patterns is useful to avoid injury and over-training, especially in
overly enthusiastic younger athletes. |
| (3) For the week or two
preceding or following a major competition, proper use of the HRM is crucial for peaking
before important competitions and for adequate recovery after them. Maintaining the proper
intensity in the weeks immediately prior to a big event is difficult, but crucial for peak
performance. Two separate forces are at work here - the need to taper the volume of
training enough so you’re fresh for competition and the need to maintain sufficient
intensity so as not to lose any of your competitive "edge" that has taken weeks
or months to develop. In this situation, fine-tuning of the exercise sessions can be
greatly aided by the HRM, provided that the proper max values have been obtained
previously and you understand your typical HR responses for your exercise. |
| (4) When recovering from an
injury or illness, the HRM can be that angel on your shoulder that helps you workout
enough to promote healing, but not so much that you cause additional damage. This is a
much-neglected use for the HRM. Many athletes and coaches view the HRM merely as a tool
for keeping intensity high and as an incentive for athletes to push themselves harder.
Used in just the opposite way, however, the HRM can be equally effective in holding the
recovering athlete back from over-doing it and possibly re-injuring themselves. Low
intensity activity can often speed recovery and return you to full participation sooner
than complete rest. When you’re on the comeback trail, you can use the HRM as an
upper limit, backing off when you find yourself reaching a set ceiling of exertion. |
|
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