When you know your heart rate, you can better gauge your performance and take the guesswork out of your training schedule. No matter what kind of exercise you engage in, whether you are a novice or a pro, knowing your heart rate will help you to get the most out of your workout.
Working at an optimum rate will help you to exercise at an optimal rate that will improve your performance and help you to see results faster. Setting the right pace will also help you to rid yourself of excess pounds faster. Let’s take a look at how wearing a heart rate monitor can help you train for a race.
The following comes from Runner’s World Magazine and helps runners to monitor their pace.
Workout Percent of Maximum Heart Rate (MHR)
Easy run and long run 65-75%
Tempo run 87-92%
Interval repeats 95-100%
And here are the averages for each distance:
You can calculate your maximum heart rate by using either of these simple formulas:
(A) MHR = 208 – (.7 x your age)
(B) MHR = 205 – (.5 x your age)
To calculate your heart rate, pick a day when you are in perfect condition. That means you should be rested, hydrated and you must have already completed your warm up. If you are feeling good and know you will perform well, set yourself a course so that you can run as fast as you can for two to three minutes.
Do the run once, then walk back to your starting point, when you do it the second time, run as fast as possible and take a reading when you stop. This reading with be your maximum heart rate.
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