Get in the HR Zone!

The world of fitness is constantly evolving, and with advancements in technology, the way we monitor our workouts has also changed. The use of heart rate monitoring technology has gained immense popularity in recent years, and for good reason. 

By tracking your heart rate, you can gain a better understanding of your body’s response to exercise and ensure that you are training in the most effective way possible. 

In this article, we will explore the benefits of using heart rate monitoring technology in your workout, heart rate zone training, and the best products available to help you achieve your fitness goals.

Wearable technology for fitness training has been on the rise, and heart rate monitoring devices have played a major role in this trend. These devices have come a long way from simple heart rate monitors that only tracked your heart rate during exercise. The latest technology offers a variety of features, such as tracking your steps, calories burned, and even your sleep patterns. 

These devices are also available in various forms, such as chest straps, wristbands, and smartwatches, making it easier for everyone to choose the device that works best for them.

What is Heart Rate Zone Training?

Heart rate zone training.[1] is a popular method of exercise that uses your heart rate as a guide for your workout. By monitoring your HR, you can determine which heart rate zones you are working in and adjust your workout accordingly. 

This method is effective because it allows you to work out at an intensity that is appropriate for your fitness level, which can help you achieve your goals more quickly.

Heart rate zone training involves working at different intensities, which are determined by your maximum heart rate (MHR). 

Your MHR is the highest heart rate you can achieve during exercise. To determine your MHR, subtract your age from 220. For example, if you are 30 years old, your MHR would be 190 (220-30=190).

There are several heart rate zones that you can work in, each with its own benefits. These zones are based on a percentage of your MHR:

Zone 1 (50-60% of MHR): This is a low-intensity zone that is ideal for warming up or cooling down. It can also be used for active recovery.

Zone 2 (60-70% of MHR): This is a moderate-intensity zone that is great for building endurance and burning fat.

Zone 3 (70-80% of MHR): This is a high-intensity zone that is ideal for improving your cardiovascular fitness and increasing your overall fitness level.

Zone 4 (80-90% of MHR): This is a very high-intensity zone that is great for building speed and power.

Zone 5 (90-100% of MHR): This is an extreme intensity zone that is only sustainable for short periods of time. It is used for high-intensity interval training (HIIT) and can be very effective for improving your fitness level.

The Benefits…

Using heart rate monitoring technology can greatly benefit your fitness program. By working in specific heart rate zones, you can ensure that you are working at an intensity that is appropriate for your fitness level. 

This can help you avoid overtraining and injury, while also helping you achieve your goals more quickly.

Heart rate monitoring technology can also help you track your progress over time. By monitoring your HR during each workout, you can see how your fitness level is improving. 

You can also track your resting heart rate, which is an indicator of your overall fitness level. As you become more fit, your resting heart rate will decrease.

Heart Rate Monitoring Products

There are several heart rate monitoring products on the market, each with its own set of features and benefits. 

Here are some of the best heart rate monitoring products available:

Polar H10: The Polar H10 is a chest strap HR monitor that provides accurate and reliable data. It is compatible with most fitness apps and has a long battery life.

Garmin Forerunner 945: The Garmin Forerunner 945 is a GPS smartwatch that provides accurate HR monitoring, as well as a range of other features such as GPS tracking, music storage, and contactless payments.

Apple Watch Series 6: The Apple Watch Series 6 is a smartwatch that provides accurate HR monitoring, as well as a range of other features such as GPS tracking and music storage

Myzone: Myzone is a wearable device that accurately measures your heart rate, calories burned, and effort levels during workouts.

Note: the author of this article has no affiliation with any of these products but has had personal experience using them.

Incorporate Heart Rate Monitoring into your Workouts

Once you have a heart rate monitor and understand the different heart rate zones, it’s time to incorporate heart rate monitoring into your workouts. 

Depending on your fitness goals, you may want to focus on a specific heart rate zone or cycle through multiple zones during your workout. 

For example, if you’re looking to improve endurance, you may want to spend most of your workout in zones 2. If you’re looking to build power and speed, you may want to focus on zone 4.

Adjust your Workout Based on your Heart Rate

One of the benefits of heart rate monitoring training is that it allows you to adjust your workout in real-time based on your heart rate. [2} If you find that you’re consistently working at a lower intensity level than you intended, you can increase the intensity to reach the desired heart rate zone. 

On the other hand, if you find that you’re consistently working at a higher intensity level than you intended, you can decrease the intensity to avoid overexertion.

In conclusion, heart rate monitoring training is a great way to optimise your workouts and achieve your fitness goals. By understanding the different heart rate zones and incorporating heart rate monitoring into your workouts, you can make sure you’re working at the right intensity level to achieve the desired results. 

With the right heart rate monitor and a little bit of planning, you’ll be on your way to a more effective workout routine.

REFERENCES

1. The Accuracy of Heart Rate-Based Zone Training using Predicted versus Measured Maximal Heart Rate: https://ijrep.org/wp-content/uploads/lana-downloads/2019/02/marx.et_.al_.fall_.2018.pdf
2. The Use of Heart Rate Monitors in Physical Education https://www.tandfonline.com/doi/abs/10.1080/08924562.2009.10590845?journalCode=ustr20

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.