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Posts Tagged ‘ithlete’

Why I love heart rate monitors and why you should too

Training intensity is crucial for injury prevention, optimal progress, knowing what cardiovascular system you are improving, how hard to train and many more things.

Heart rate monitors give you feedback.

They will tell you how hard to train and even how often. This is invaluable.

Based on your age and maximum heart rate you can work out the heart rate zone you should be training in. For aerobic fitness you will want to be staying in the 70-80% zone. Any higher than this for long periods on a continual basis and you run the risk of injury or burnout.

This will also derail progress because you won’t be recovering properly. You need to train hard enough, but not over do it.

With modern heart rate monitors you can even set the heart rate zones so that it beeps when you go out of a particular zone. This really helps in my experience. There’s no ambiguity.

It’s also very easy to stick to a progressive plan this way.

The best heart rate monitors I’ve used are Polar fitness watches. They are great. Also beware that most HRM’s on machines aren’t always accurate for some reason. You are better off just biting the bullet and getting a proper one.

Nowadays there are also Heart Rate Variability or HRV testers. These are really useful in indicating how well you’ve recovered and how hard to train on any given day. This is also really useful because it can be hard to know when to go all out and when to train easy. This gives you physiological markers that tell you what would be best. There is a sweetspot for the most effective training and it is enough stimulation to force adaptation but not so much to burn you out.

If you overtrain you are open to injury, underperformance or adrenal burnout, and this can totally derail your training until you heal.

I use a HRV monitor called ithlete everyday. It cost £40 and comes with an app. You wrap the sensor over your index finger and plug it into your phone. The app then tells you what condition you are in today, how recovered you are and how hard to train. It is so useful.

These tools give you a better plan, one that is more enjoyable, more definite, increases performance and helps you stay clear of preventable injuries.

I highly recommend making a relatively small investment in these training monitors that will give you benefit for years to come.