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Heart rate during running

  • 20-04-2010 12:40pm
    #1
    Jagera
    Closed Accounts Posts: 910 ✭✭✭


    I was recently given a heart rate monitor for running purposes. I went for a run yesterday and was surprised at how SLOW I had to run to have my heart rate maintained at 80% of max. The thing was beeping at me to slow down constantly.

    At my normal running pace (about 6:30 min/km) my heart rate was sitting at around 90% of maximum.

    It prob should be mentioned that my fitness level at the moment is poor, and I'm just starting back after a long spell off running. So my heart is probably doing a bit of extra work to pull that extra weight along.

    Should I pull back and sit on 80% or keep at the 90% level? My aim is to drop some unwanted kilo's over the next few months.

    Any further info required will be gladly surrendered.


Comments

  • #2
    SouperComputer
    Registered Users, Registered Users 2 Posts: 6,949 ✭✭✭SouperComputer


    I'll preface this by stating im not a fitness professional.....so the post is worth that you will have paid for it! :)

    80-90% is ANerobic, really you only train in that zone for short periods of time. 90%+ is VO2 max. If you feel fitness is not as good as you'd like, start by (re)building an aerobic base. That is training 70-80% and no more!!! Staying at 90% is not a godo idea, your body wont benefit all that much and your recovery time is exponetially greater when you train in that zone.

    The first time I ran, despite being mean on the elypical I found I had to walk for a considerable amount to stay under <80%. Next time it was drastically improved. Your body will adapt. Use the HR monitor to maximize your training, starting with building a solid aerobic base. Also look for HR creep toward the end of your run which can often be caused by dehydration.

    So keep it to 70-80%, it might feel you are going slow, but "listen to your heart" and you will notice improvements.

    That said, with loosing weight as your goal: The most common school of thought is to train in the 50-60% zone for maximum fat burn. This lower rate uses more fat as an energy source, rather than glygocen\carbs which get used moreso at the higher exertion levels. Another school of thought is that HIIT is great for weight loss, personally though, I would build a solid aerobic base before even attempting HIIT.

    If you have changed your diet, be sure eat often to keep your energy levels up as well as hunger away. For me this was absolutely crucial. Green tea can help speed up your metabolisim so it might be worth considering too.


  • #3
    Jagera
    Closed Accounts Posts: 910 ✭✭✭Jagera


    Thanks, some good info there. I've never really looked into anything like that when running, I just usually went out and went hard at it for 30-60 mins - probably to little benefit.

    I'll listen to this HRM, slow things and see how things change. Funny enough I do get cravings for green/jasmine tea when I back on the health kick.


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