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Exercise results can be improved with proper use of a hearl rate monitor.
Our heart's physiological response to
changes in exercise intensity during phyr-
ical activity can be both monitored and measured to bettel mallage a cardiovasculal training (CVT) experience. A heart rate lnonitor is an accurate tool for measuring these changes. According to car-
client's low threshold (the first metabolic shift frorn increased intensity) is 140 bpm
timate rlaxinurl realt ratel' she says, "is to take a submax field test. We can no longer rely on equatior-rs that were fabr'cated and invalidl'
and the maximum heart rate (HRmax) from a field test measurement is 160 bpm, then the lelative number (or percentage) is about BB% of HRmax (also referred to as Zone 3: Aerobic Zone). "Low thresholdl' or "first threshold," is referred to as Tr (Foster & Procari 2010). Edwards has identified five heart rate zones, providing a simple way to set trainir-rg zones based on
of
is low-intensity
trair-rit-rg ar-rd provides primarily metabolic ancl emotional healtl.r berefits. Training in this zone can lower cho
participants'specific
response to exercise intensity. For decades, fitness enthusiasts have usecl the 220-minus-age formuia (age-adjusted maximum heart rate formula) to
mathematically calculate HRmax and thereby derive cardiovascular training zones. According to Carl Foster, PhD,
FACSM, professor of exercise and sports science at the University of Wisconsin, La
lesterol, reduce emotior-ral stress and in-rprove blood pressure. Zone 2: Temperate. At 60o/o-70o/o of HRmax, this zone is low to moderate exercise intensity and burns more calories from fat and more total calories than does Zone l. People training in
this zone may start to sweat, yet they are able to carry on a conversation without any difficu Sometimes, Zone 2 is also known as the "recovery zone."
Zone
3: Aerobic AtTOo/o-B0o/o of HRrnax, this is the zone that drives endurance
in on the right intensity can l.relp lrack the workout in an intelligent way.
of
the
(Jrrirntifying an activity makes it possible lo rlurr t course of action based on the oul( on(' reaslrrements ard the monilor irrli ol tlrat activit Clients can use a lrr',u I r,rlt' nrolri(or to gain an accurate picI t r r r oI \vr r lior t i rr tcnsity, putting absolute nrrnl','rs srrt lr rrs l(0 beats per minute (lrrr) ll,' rt'l;rlivc rtunrlers or percentrtlics of rrnxirrrrrrlr or tllrcshold.
r r
exercise
Different tests are used to assess physiological biomarkers such as lactate concentration, ventilatory thernial responses
of5-6.
and power
output-all biomarkers of
Zone 4: Threshold. At 80%-9070 of HRmax, this zone was once thought to be only for athletes and competitors. However, it is for anyone who wants to get fitter and faster. It is named the Threshold Zone because it is for more fit individuals or those whose fitness goals are to improve speed for performance. The reason to spend time in Zone 4 is to create training changes that lead to improved aerobic capacity. When the muscles' ability to tolerate lactic-acid concentrations increases,
itor-a
changes
testing methods. Interestingl HRmax alters little with age, which makes it a
static, relatively unchanging anchor point. There is a direct relationship between ventilatory threshold and blood lactate levels. "Increased lactate prodnction oc-
follows:
endurance can improve. Zone 5: Red Line. At 90%-100% of HRmax, this zone requires a near all-
"2x4
for an estimated HRmax of 185 bpm (wth fitness factor added). The chart shows the
zones; the test gave us
LT, and the first ventilatory threshold VT, happen at almost the identical intensity and therefore can be used as surrogates or substitutes for each other." At the high threshold, Tr-"when lactate is one millimole per liter above the baseline level" (Edwards 20r0)-a person can no longer comfortably speak because the ef-
threshold, T2. 1 66 + fitness factor (FF) of 20 =1 86; rounded to HRmax of 1 85. This also identified his low threshold, T1, as
test 183
bpm (with fitness factor), which matched his other test results. Estimated maximum cycling heart rate:185 bpm. Peter answered "uncedain" at a heart rate of
1
Physiological Biomarkers
\ biomarker is a measurable physiological
t
(
fort is so strenuous. Knowledge of clients' HRmax and the two thresholds allows
trainers to design a training approach that uses these two threshold heart rates.
66, T2.
With Peter's estimated HRmax, zones and two thresholds in hand, the trainer recOmmended that Peter add interval training to his
hange in response to exercise intensity. )ne important application of biomarkers is to set training zones. Using biomarkers rs anchor points provides a way for individuals to measure and train at relative inlcnsities (Foster & Cotter 2005).
to go above
for 30 seconds, 60 seconds and 90 seconds at least 3 times during his ride. Results, Peter pr0gressed to holding the
3-5 points for 2 minutes, recovering and repeating the interval. He s currently able to pass other riders without being "winded." As shown in this example, Peter was able
4 increases the lactato threshold and, through practice, Peter lmproved ln hls ablllty to hold the hlgher numbsrs, lncreaslng hls lactate tolerance and lmprovlng hls speod,
For Peter, determlnlng hls maxlmum hoarl
lmprovod porl0rmflnc0, Wllhoul lhn dnlfl (hl horl r0l0 numhom),lto woultl lmvo lm0ttlttl "worklng oil1," nol lmlnltlf|,
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While everyone is born with a set HRmax, a number of factors - including altitude, emotional stress, training status (overtraining or fatigue), medications and drugs-can affect both HRmax and the exercse hea rate.
called pyruvate is produced in greater and
AFL,
RYT, NCTMB, is
for
for wrious health and ftnas publications. She teaches at the Bay CIub, the
Universily of San Francisco and the Jewislt
of oxygen that
causes the fatigue but rather the ploduction ofpyruvate. As you exercise halder, your ability to remove lactate decreases." A buffering process takes place, which produces water and carbon dioxide. "You breathe it out, which
leads to a relatively sudden ircrease in the
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or mail the quz on page 92,
They Lose.
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References
Edruds,
S. 2008. Tl
amount of breathing, which we typically call the ventilatory threshold, VT1 or Tr."
rcponss
al 2009. Translation olsubmuinal exercise (csl acription using rc (alk tctt. /rll I rtl of Suength and Cnnclitioni tg Rescnrch, 2j (9), 2425 29,
to exercl'se pr
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Maucl, P, & Foster, C. 2005. I'lrys(logfuil zl.s.srssrtlotl ry'' Ilunnn Flnes(2nd ed ). Clrarnlign, I l: I lutllltl I(ilu'tiL s, Fosle, C., c& Procari, J.2010. Cnrtlio ttsl)tnlt)t y lrlrlil,
rrogr nnrnring ancl pr ogrcssions,
lxercise, r,c,io nil'llttttt ^(,'l 'lif rc I tut t ltk, lvknih f<lm<ls, S. 2010,
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