Buy Dideo Subscription
** GET THE GEAR ON AMAZON** https://www.amazon.com/shop/jimcyr View the complete post here http://avoidingchores.com/heart-rate-training-101/ I’ve been using HR training while running for six years and been giving brief info talks on the subject to the running club. As a training tool, it may be useful for some. At the time, there wasn’t a lot of information to go with the HR straps, but today with smartphones and web sites- the information is easier to find. Two things happen when we get tired (fatigued), 1. heart rate goes up and 2. pace goes down. Overtraining and overtraining related injuries happen here. So HR training is a good way to avoid or reduce overtraining by getting quality vs quantity. Now wonder we say here locally a number of sports performance locations opening up where their cornerstone is Heart Rate Zone training; it works! The secret is to simply map your effort (ie- your heart rate) to the run your are doing in your program. Each day will be different so your effort is different based on environment (heat, humidity, terrain) or your body (sick, tired, hungover, injured). We look at the three areas of a typical running program: 1. Endurance, 2. Strength & 3. Speed Why Heart Rate Training? Smart training prevents injury & illness Builds a solid base of aerobic fitness upon which to build performance Using a HRM, ensures that training is kept in intended zones *Too hard* = injury, burnout, muscle soreness, excess fatigue = can’t finish workout *Too easy* = no improvement or results = will not reach fitness goals. Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong and efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range or zone. This is referred to as your *Target Heart Rate Zone (TZ)*. This zone can vary greatly depending on your age, fitness level and various other factors. Max HR is a critical piece of information, since you design your entire Heart Zone Training program around it. It serves as a marker for exercise intensity. There are a number of different approaches to capturing this number. *What Heart Rate Zone To Train At* There are three broad training zones: 60-75% – easy (Sunday LSD, Recovery runs) 75-85% – moderate (Steady, race pace) 85-95% – hard (tempo, speed, hills) *Sample Sessions:* Zone 2 Long, slow runs & Recovery run - up to 65% the body is teaching itself to burn fat as fuel (useful for marathons). Zone 4 Intervals Fartlek – speedplay (moderate-paced runs with random fast bursts). Zone 4 Threshold Anaerobic threshold run (or ‘tempo run’) – this teaches your body to run hard for long periods. Approximately 10-mile to half-marathon race pace. Zone 4 High End Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. Based on a typical running program, we need to spend 2/3 of our time in zone 2 and 1/3 in zone 4. This will allow you to get the maximum effect & benefit for each run without over training. Once setup, you will most likely end up with the following workouts: *Sunday slow run* - start with 20min @ zone 2 with 5 min walk at the end, build every week by 15 min. *Steady run* -zone 2 at the high end. *Tempo run* - multitude of options, but do a warm up in zone 2, but do reps like 3 min @ zone 4 with 1 min @ zone 2 *Hills* – Up Hill (zone 4 until you hit the Lap button), then Down Hill (zone 3 until you hit the lap button). I’m a fan of 10 sec hills. - - - - - - - - - - - SUBSCRIBE!! (new video every Sunday!) http://www.youtube.com/subscription_center?add_user=thecyr GOOGLE+: http://profiles.google.com/jimcyr TWITTER: http://twitter.com/thecyr CHECK OUT MORE VIDEOS http://avoidingchores.com THANKS TO OUR SUPPORTERS http://www.inreachcanada.com/ http://delorme.com http://ladiesbeerleague.ca/ http://garrisonbrewing.com/ http://northbrewing.ca/ http://www.hellbaybrewing.com/ https://www.facebook.com/trailshop?ref=br_tf http://www.sealevelbrewing.com/ http://www.picaroons.ca/ - - - - - - - - - - - What better way to avoid chores than to watch videos from an array of related topics based in Nova Scotia. Starting from the outdoors with hiking, product reviews, bushcraft, outdoor skills & GPS tutorials. We even include Garmin GPS tutorials for runners. And after all that activity, you'll probably want a cool beer to quench your thirst. We also do beer reviews! UPLOAD SCHEDULE 1st Sunday of the month = Hiking 2nd-4th Sunday of the month = Outdoor Skills, Product Demos, Product Reviews, Tutorials & Beer Reviews Friday = Friday Night Hangout 8:30PM EST LIVE Stream - - - - - - - - - - - #avoidingchores
