Planning the training session
Resting heart rate
Decide whether you prefer to locate your pulse at the wrist Date:
(radial artery) or at the neck (carotid artery). You will need to
record the number of beats per minute (bpm) and this can be
done by recording for 10 seconds (multiply by 6), or for 15
My resting heart rate is bpm.
seconds (multiply by 4), or for 30 seconds (multiply by 2).
It is best to take your resting heart rate first thing in the morning
so that it is not affected by anything else.
Maximum heart rate
Your maximum heart rate is the highest number of beats per
My estimated
minute when exercising to maximal effort. A formula for maximum heart rate is bpm
estimating your maximum heart rate is 220 – age ( approx 205 for
a 15 year old).
Heart rate zones
You need to remember the objectives of your training
programme – are you developing aerobic or anaerobic fitness?
The training zone is calculated by taking your resting heart rate
and maximum heart rate into consideration.
(source, www.runningforfitness.org )
Zone
What it does
% of Heart Heart rate
Rate Reserve beats per minute
Long, slow runs, Training in this zone improves the ability of your 60-70%
easy or recovery heart to pump blood and improve the muscles' ability
runs to utilize oxygen. The body becomes more efficient
at feeding the working muscles, and learns to
metabolise fat as a source of fuel.
Aerobic zone or
Most effective for overall cardiovascular fitness.
70-80%
d
"target heart
Increases your cardio-respitory capacity: that is, the
rate zone"
your ability to transport oxygenated blood to the
to
muscle cells and carbon dioxide away from the cells.
Also effective for increasing overall muscle strength.
Anaerobic zone
The point at which the body cannot remove lactic
80-90%
acid as quickly as it is produced is called the lactate
threshold or anaerobic threshold. It generally occurs
at about 80-88% of the Heart Rate Reserve. Training
in this zone helps to increase the lactate threshold,
which improves performance. Training in this zone is
hard: your muscles are tired, your breathing is heavy.
VO2 max
You should only train in this zone if you are very fit,
90-100%
"Red line zone"
and only for very short periods of time. Lactic acid
develops quickly as you are operating in oxygen debt
to the muscles The value of training in this zone is
you can increase your fast twitch muscle fibers which
increase speed.
In my training session I will be keeping my heart rate between bpm and bpm.
Monitoring/Evaluating the training programme
Recovery heart rate
This is the time it takes your heart rate to recovery to its pre-exercise heart rate.
It took mins and secs for my heart rate to return to its pre-exercise heart rate
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