Many runners are often faced with the question, “how hard should I train in order to become a more efficient runner?” Well, to be honest, it varies from person to person. That is why I say, “follow your heart…it has its own training plan!” That’s where heart rate monitors (HRM) come in!
According to Wikipedia, a HRM is defined as “a personal monitoring device which allows a subject to measure his heart rate in real time or record his heart rate for later study.” To understand the true benefits of a HRM, you must undergo a full-blown metabolic test. This can be done at most sports therapy or rehab clinics, or even some gyms. These tests will reveal your anaerobic threshold, otherwise known as your AT. AT is often described as being the point where your body shifts from primarily burning fats (aerobic activity) to burning stored sugars (anaerobic activity) in order to provide fuel. Sure, there are formulas to figure out your estimated AT, but to see the most optimal results, the test is the way to go.
Now, it may sound like a big deal, but really it isn’t. In my experience, it consists of two tests, one while exercising, and one while resting. Both have some strict guidelines to follow in order to make the test more accurate, so be sure you do some research and discuss with the person performing your test beforehand. They’re quick, usually lasting between 15 and 30 mins. Once you’ve completed your tests, its time to review the results with your doctor, physician, sports therapy specialist, or personal trainer. (In order to continue advancing your progress, it is recommended that you schedule a metabolic test a few times per year, especially as your heart becomes more efficient.) Your results will reveal the keys to optimizing your workouts for maximum benefit.
Amongst the most important indicators that you will discuss are your heart rate zones. A zone is simply a range of heart beats. Recent research has shown powerful benefits from exercising in several different zones to get maximum benefit. You will need to program these zones into your HRM. Your HRM will become your running partner, telling you when to speed up, or slow down, all based on a predetermined program that uses your heart rate as a tool to make you a more efficient runner. Using this tool for every workout, you are guaranteed (over time) to achieve the efficiency and results you are seeking.
Two years ago, I underwent a runner’s transformation. I was running everyday, but with no real target, and no positive progression. After finding out about the benefits of using my heart as a training tool, I have become more aware of the importance of heart rate training as well as the benefits. Now, I train with my HRM daily…do you?
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