Heart rate training program for runners
Recommended for: Elite athletes, serious weekend warriors, specifically, those who compete in aerobic activities.
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Validity of the heart rate deflection point as a predictor of lactate threshold during running.
Also increase your target heart rate up to your threshold (170bpm).There are various protocols used to elicit the plateau Conconi and co-workers refer.Training in this zone is hard: your muscles are tired, your breathing is heavy., vO2 max "Red line zone".1997 Jan;29(1 125-32 2) O'Toole ML, Douglas PS, Hiller.J Sports Med Phys Fitness.
It's fundamental that the athlete or coach understands which type of endurance training (as a reflection of intensity) is best for their sport or event.
While heart rate is convenient and practical for most athletes, for many it can be inaccurate in determining the best exercise intensity (2).
Summary Quite honestly, this is the best training / exercise physiology book I have read.
Chapters 1 and 2 explain the basis for using heart rate to design a training regimen.
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Chapter 2: Evaluating and Customizing Your Zones, chapter 3: Getting the Most From Your Monitor.At least one long, slow run a week.For example, endurance performance improves when lactate threshold as a percentage of VO2 max is increased and it can be improved with training (3,4).It is important to note: The zones are big, and it makes a significant difference where in the zone you train.During the test heart rate will rise steadily until a plateau is reached despite the exercise intensity continuing to rise (assuming the individual is fit enough to last until such a time).In chapter 2, the authors point out that, while age is the dominant factor that affects maximum heart rate, the commonly-used equation "220 - age" is a very unreliable way to determine max.Most heart rate training programs are devised around an estimation of the maximum heart rate.Endurance training affects lactate clearance, not lactate production.This type of intensity is often favoured by people who want to lose weight and are generally de-conditioned.