The heart rate monitors are devices designed to carry them during the exercise and that measure and record heart rate in beats per minute, offering the State of your heart, a key muscle aerobic capacity. They offer greater accuracy, compared with manual pulse taking.
According to howsmb, there are different types of heart rate monitors, the most common are composed of two main parts: digital radio tape, which is placed at the level of the sternum and that contains a sensor and a transmitter that sends signals to the wrist watch. These devices come with different accessories and its price may vary between 25 to 300 euros, depending on the features and benefits offered.
The latest technology also measure your calories, maximum heart rate, Average and even allow you to pass all data to a PDA or computer and record and analyze in few seconds the work through graphics. These higher ranges come with a software that easily installs on the computer. Currently, there are many with built-in GPS in the clock allowing you to carry on your wrist a tool with which to design complex training sessions, knowing your pace with accuracy at all times.
For the health of the heart during exercise and competition, the aerobic background is the central point practically for all runners. The heart rate monitorsare affordable instruments more effective to find and develop the progress in developing to increase aerobic background.
Before starting any fitness training, it is important to point out the resting heart rate is a very important parameter, therefore, should measure it well before you begin an exercise as on a regular basis when we are already following a workout; from it, get valuable information from our State’s way. If the heart rate at rest level after a hard workout, we are recovering properly, instead, if they remain high over two days on which we normally we find to a level
To avoid over-training for the body, the heart rate monitor can be used as control center once determined the intensity of weekly working hours required to getting to maximize the effectiveness of your training and at the same time minimise the risk of injury. The risk of injury is lower if you avoid over-stressed body.
The heart rate monitor can be used as control of the various sessions of training center. The days of recovery should be the sufficiently soft to recharge glycogen reserves, ensuring save the energy for intense sessions; to not pass us intensity, we can help the heart rate monitorand thus perform intense sessions with more vigor to the actual level of each without fatigue us.
The opposite is true for runners that they are not exercised with the necessary intensity, we must set the heart rate monitor according to our needs with a minimum and maximum for each generic lipitor images activity frequency to not spend, but also falling short as a general rule.
Training with heart rate monitor can only be effective if you use the information to design a regime of work that fits your needs, characteristics and level of fitness. To do this, it must be calculate several specific areas of work for your heart and use these areas as a guide of work during the sessions and competition. The first thing you need to do to complete this is to find out a couple of values or numbers key. To calculate areas can originate from two figures: the maximum heart rate (MHR), which corresponds to the greater number of pulsations to which the heart can beat per minute, and your heart rate at rest (FCR), this figure corresponds to the beats per minute of the heart when the individual is in complete rest.
To get the heart rate maximum simple formulas, such as that used the heart rate monitors-even the of last generation–employing the formula of 220 less are age and from that data set of keystrokes for sessions different areas of training.
More precise formulae to obtain more realistic data of each individual according to their characteristics-maximum heart rate (we will see it in the next article: ‘Obtaining of maximum heart rate and calculation of the training zones’). If, through a stress test, find out your real maximum heart rate and introduce it as data, then the areas of work that shows you your heart rate monitor will be much more successful.
Once you know what your maximum, here are the first system training beginner runners. We will use the function of your heart rate monitor that allows you to set a lower limit and another top. For this phase of initiation to the running, we will work the aerobic capacity, staying between 60% and 75% of your maximum heart rate.
To start running, on the upper level will be 75% of your maximum rate and lower 65%. In total, will be 30 or 35 minutes of racing. We started running until you reach the maximum limit, then walk until you scroll down to the lower limit. Follow this routine until the 30 minutes. You’ll see how as the days go increasingly are more time running and less walking.
Thanks to the use of the heart rate monitor for training, we will get training more controlled, efficient and safe corridors that are initiated, for both professionals.
I recommend the use of these devices both to run and to walk or carry out any physical activity, being a form of control and improvement of our hearts , and it will improve our aerobic and anaerobic capacity, therefore, getting our optimum fitness in a safe manner.