Heart Rate Tracking

Heart rate (HR) monitors aren’t just for serious athletes anymore. Today even recreational exercisers are strapping them on before treadmill runs or spin classes. But does tracking your heart rate and training in specific heart rate zones translate into better results?  HR monitors measure the rate at which your heart is beating through sensors either built into a strap worn around the chest or into the watch itself that detects your radial pulse. The feedback is then displayed on whichever compatible device you’re using. However, this isn’t just meaningless data that should be overlooked or ignored, knowing your heart rate helps take results to another level.  Heart rate provides an objective measurement of how your cardiorespiratory system is working.  More aerobically fit people will have a lower heart rate at a given workload.  By using a heart rate monitor during a workout session, you can gauge the intensity of the work being performed during a given exercise session and either scale back the intensity or crank it up, accordingly.  Heart rate monitors can help you adjust your effort so your heart rate falls within a specific “zone” or percentage of maximum heart rate. There are five heart rate zones, each offering slightly different benefits to exercisers.

What are the Zones?

▪    Zone 1: 50 to 60 percent — This is very comfortable effort. Aim for zone 1 during the warm-up, cool down, and recovery between higher intensity intervals.

▪    Zone 2: 60 to 70 percent — “Average” effort; easy enough to still maintain a conversation. Use this for training aerobic maintenance or cardiac output, or the volume of blood the heart pumps per minute.

▪    Zone 3: 70 to 80 percent — Above average effort. Ideal for training for improvements in aerobic capacity.

▪    Zone 4: 80 to 90 percent — Hard effort, although sustainable. Good for maintaining anaerobic capacity.

▪   Zone 5: 90 to 100 percent — As hard as you can go, great for developing anaerobic capacity.

How does this translate?

A high-performance athlete who competes in a sport that’s very demanding on the anaerobic energy system (think: sprinting) might have a tendency to spend more time in zone 4 or zone 5. But by training more in zone 2, for example, this individual can strengthen his or her aerobic capacity and become a more well-rounded athlete. By contrast, a seasoned triathlete will find it easier to stay in zone 2, but upping the intensity to try to reach zones 4 or 5 will put their anaerobic energy system to the test. While you may perceive that you are working within a certain zone, without a monitor, you may be under or over estimating your efforts.  As a result, wasting precious time not achieving your desired goals.  You may be surprised to see how high your heart rate may soar during a strength training workout especially if you are incorporating compound movements.  Additionally, tracking your results over a period of time, say a month, will tell you how long you typically hang out in specific zones during your workouts.  This information is invaluable as it informs you when to adjust your workouts to align with your goals. For example, if you find yourself spending all of your time in zone two and your progress has stalled it may be helpful to incorporate more zone 4 and 5 workouts to kick start your metabolism.  Conversely, if you are feeling fatigued, moody, getting ill often and your results have stalled, you may be overtraining and spending too much time in zones 4 and 5. 

Sound like to much work or too confusing?  I am happy to help.  I can program your monitor and analyze your results.  All you have to do is wear it consistently and share the results with me.  Having insight into your actual workout zones will help me tailor your workouts according to your fitness level and goals.  Your cardiovascular capacity is unique and constantly changing as you become more conditioned.  Zone 2 for one person may be zone 4 or 5 for another individual depending on their fitness level.  As well, relying on perception only may be very misleading.  Tracking your heart rate with a monitor is the best way to accurately determine your exercise intensity so we may determine what modifications may need to be made to keep you on track to reach your goals.

Below is an example of a monthly report which reflects exercise sessions on a daily, weekly and monthly basis.  Additionally, an activity report will indicate how whether or not you are achieving health benefits from your level of activity.  You may wear the monitor while you sleep to evaluate the quality and quantity of sleep you are achieving. 

My goal is to help you achieve yours in the most efficient manner possible.  Heart rate tracking provides invaluable feedback to keep you on track.