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Running 101: Training With A Heart Rate Monitor By Matt Fitzgerald, Published Feb. The basic rationale for wearing a heart rate monitor while running is that heart rate is an indicator of exercise. Mio creates strapless EKG accurate heart rate monitor watches and activity fitness trackers to. The industry leader in heart rate fitness technology, Mio Global engineers wearable devices that allow you to track your body's. All about running: Schedules, Fatpercentage, Run training, Running training, Jogging, Heart rate monitor, Ideal Weight. Heart rate monitor Training heart rate monitor. Then you need a heart-rate monitor. Minimalism is a big trend in running, and a heart rate monitor is anything but. I’ve thought about using a heart monitor, but I still can’t program the VCR. The American Heart Association explains the estimated target heart rates for different ages. Learn how to calculate and monitor your target heart rate, resting heart rate and target training heart rate. Training in this zone improves the ability of your heart to pump blood and improve the muscles’ ability to utilize. Running for Fitness is Heart Rate Monitor Training – Marathon Training Programs. Athletic heart monitors have existed for several years now, but it wasn’t until relatively recently that the technology behind them, and the development of heart monitor training techniques came together to make training with a monitor both simple and effective for the average runner. While many runners own heart monitors, often they may not be using the devices to their full potential. Other runners do not own a heart monitor and are unaware of the benefits of training with one. Why Use a Heart Rate Monitor? Heart monitors are devices that are designed for wear during strenuous exercise, and serve the purpose of measuring and recording your heart rate, while giving you instant feedback about the work level of your heart. The fitness of the heart is the key to one’s aerobic endurance – sometimes called . Both for health and racing reasons, aerobic endurance is a point of focus for almost any runner. Heart monitors are one of the most effective aids for tracking and developing your progress on the path to increased aerobic endurance. Accuracy and Ease. Heart monitors are the only effective way to track and record your heart rate over the course of an entire workout. Not only do heart monitors provide you with a complete record of your heart rate for the duration of your workout, but they are also more accurate than manual methods. Stopping during a run to count your pulse disrupts both your workout and your heart rate, and even the application of pressure to the carotid artery – perhaps the most common point for manual pulse detection – slows down the pulse. Monitor Your Fitness. Cardiovascular fitness is the single most significant factor in your speed as a runner. Consequently, being able to track your cardiovascular fitness – not to mention tailoring your workouts to meet cardiovascular goals – is an extremely useful training tool. Measuring the work- rate of the heart is the most accurate method of determining how much benefit you are deriving from your workout (a discussion on how to gauge results is below). Other methods, such as how hard one is breathing, or how tired one feels, can reflect other factors and give imprecise impressions of the effectiveness of your workout. Prevent Over- Training. For many competitive runners, every week’s workout regimen is essentially a seven- day dance along the fine line between optimal training and over- training. Using a heart monitor to avoid stressing your body too much means that you will maximize the efficiency of your training, while minimizing the opportunity for injury. Injuries are much less likely to occur when you are not over- taxing your body, and avoiding injuries is tantamount to avoiding setbacks in your training. While opinions differ on how much running is too much (we will discuss this more later), once you determine the desired intensity of your weekly workouts, you can use the monitor as a gauge. Are your recovery days really allowing your body to recover? The surprising answer, in many cases, is that runners’ easy days are simply not easy enough. Use your monitor to stay below a certain ceiling, and you will avoid depleting your body’s glycogen stores, ensuring that you will have the energy to perform your intense workouts with vigor and that you will not have to take unexpected days off from fatigue. Prevent Under- Training. Though perhaps less common than over- training, some runners simply do not run hard enough, often enough. In this case, the monitor can function as a sort of coach, telling you when your body can handle more, and consequently, when you should pick up the pace. Set a minimum heart- rate goal for your run, and the monitor will sound an alarm when you have dropped below your target, telling you to work harder. Pacing During Training. Perhaps the most obvious use for a heart monitor is to pace your training runs. Sometimes your time is not the best measure of how hard you are working. Different terrain, different energy levels, inconsistent distance measurements, and any number of factors can mislead you into thinking that you have performed well or poorly when the opposite may be true. Your cardiovascular performance is best measured by the work- rate of your heart, so pacing your training runs according to your heart rate is the best method of targeting your cardiovascular fitness as you do your workout. Pacing During A Race. Some runners not only train with a heart monitor, but race with one as well. The monitor is a better tool for gauging effort during a race than mile markers, as the appropriate speed of each mile during a race can vary. Also, the monitor is indifferent to the wind, the paces of the other runners, the cheering of the crowds, the silence of lonely stretches that occur towards the end of some races, and any hills and curves; it is an objective observer than can help you maintain a consistent work rate, both over varied terrain and in areas where external factors affect your motivation and speed. Within a racing context, a monitor is perhaps most useful in preventing you from going out too fast or working too hard early in the race. Enjoyment. While many runners enjoy their long runs, using a heart monitor adds a twist to running, whether it is being worn for a race or for training, for one mile or for twenty. Monitors can give you an accurate and fun way to quantify your progress, and if for no other reason, contribute some variety to the activity. How To Use a Heart Rate Monitor Heart monitors are tools that provide feedback specific to your body. As a result, heart monitor training can only be effective if you use that information to design and implement a workout regimen that is tailored to your body and fitness level. To do this, you will calculate the various work- rate zones for your heart, and use these zones to guide your work- rate during your workouts. The first thing you will need to do in order to accomplish this is to figure out a couple of key values. Specifically, the zones you will calculate can be derived from two numbers: your maximum heart rate (MHR), which is the fastest rate your heart is able to beat per minute, and your resting heart rate (RHR), the rate at which your heart beats when you are completely at rest and in the absence of stressful external stimuli. Step 1: Establish Your Max Heart Rate Simple Formulaic Estimation of the MHR Based on Age. In general, this method will provide reasonable accuracy for about 8. Typically, one of three simple formulas is used to estimate one’s maximum heart rate. Formula #1: The first formula involves simply subtracting your age from the number 2. This method is preferred for beginning runners, those who have been leading a sedentary lifestyle. Formula #2: The second formula is very similar, but is preferable for those who are already quite active. For this formula, simply subtract half of your age from the number 2. Formula #3: The third formula runs along the same vein as the two preceding it. For men, subtract 8. For women, subtract 7. All of these formulas provide approximations that are based on the standard curves representing the “normal” MHR’s for any given age, and they get you close to your own MHR, but not close enough. The numbers you will get when you plug in your own age would best be used as a guide, as opposed to an accurate measure. Actual Testing of the MHR Through Physical Exertion. The only way to truly find your maximum heart rate is to exert yourself vigorously for several minutes, obviously while wearing your heart monitor. In doing this, you have two options. Option 1: Personal Test Perhaps the best way for most people to find their MHR is to calculate it themselves. The most effective method is to do interval training, preferably on a hill. A hill of at least 2. Sprint up the hill and jog back down, using only the jog as a resting period. Repeat this cycle five or six times, and you will likely attain a heart rate that is at least very near your MHR (your MHR being simply the highest number of beats per minute that you were able to provoke). In the absence of a hill, you may wish to extend the length of your intervals to 4. Option 2: Lab Test In a lab test, you will be put on a treadmill with a pulse monitor, and asked by a specialist to run a specific, short, intense program. This option tends to cost around $1. Keep in mind that your MHR can be a little elusive. If, a week after you determine your MHR to be 1. BPM, you see 1. 92 flash across your display as you do interval training, then your MHR is actually 1. This does not indicate a change in fitness or health, but would instead serve as evidence that when you tested you MHR before you were tired, rundown, or perhaps did not exert yourself hard enough. Your MHR is genetically predetermined, and has basically nothing to do with your level of fitness. Some athletes have had MHR’s in the 1. BPM- range, while others have rates that exceed 2. The sole variation in your MHR is a decrease of approximately 1 BPM a year, a process that accompanies aging. Step 2: Establish Your Resting Heart Rate Unlike your MHR, which is basically fixed, the RHR is a measure of fitness, and should slowly decrease, as you get more and more fit. In general, the resting heart rates of different individuals can vary greatly. Someone leading a sedentary lifestyle can have a RHR nearing or even exceeding 1. BPM. Most endurance runners will have one below 6. BPM, and possibly even below 4. BPM. The absolute lowest RHR’s belong to elite runners, some of which dip below 3. The reason for this is that the stroke volume of these elite runners is so high that each heartbeat pumps more than twice as much blood as that of a sedentary adult. This allows the heart to slow its rate substantially, while still supplying the entire body with adequate blood flow. A high stroke volume is reflective of a large, strong heart, which results from a high level of aerobic fitness. Free sheet music Saxophone quartet to download in PDF. 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Generic Name: norelgestromin/ethinyl estradiol (NOR- el- JES- troe- min/ETH- i- nil ES- tra- DYE- ol)Brand Name: Examples include Ortho Evra and Xulane. Smoking cigarettes while using Ortho Evra patch increases the risk of serious heart problems. The risk increases with age (older than 3. Patients who use Ortho Evra patch are strongly advised not to smoke. Do not use Ortho Evra patch if you are older than 3. Women who use Ortho Evra patch may have a higher risk of side effects (eg, blood clots) than women who use birth control pills. Discuss any questions or concerns with your doctor. Ortho Evra patch is used for: Preventing pregnancy. It may also be used for other conditions as determined by your doctor. Ortho Evra patch is an estrogen/progestin combination. It works by preventing ovulation. It may also change cervical mucus to prevent the sperm from reaching the egg and change the lining of the uterus to prevent a fertilized egg from implanting in the uterus. 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Apply as directed to an area of clean, dry skin on the upper outer arm, abdomen, buttock, or back. Press the patch firmly against the skin for about 1. If the patch lifts, press down to reapply. Wear only 1 patch at any time. Do not place the patch on the breast. Make sure the application site is not oily, damaged, or irritated. Avoid applying to the waistline because tight clothing may rub the patch off. Do not put the patch on areas where sitting may loosen it. Do not apply the patch to a site that is exposed to sunlight or where the skin is red, irritated, or cut. Do not use creams, oils, powder, or makeup on your skin where you will put a patch or near a patch you are using because it may cause the patch to become loose. Contact with water while bathing, showering, or swimming will not affect the patch. When it is time to change the patch, remove it slowly. After removing the used patch, fold it in half with the sticky sides together. 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You must use an additional form of birth control (eg, diaphragm, male condoms, spermicide) until the patch has been in place for 7 days in a row. Do not try to reapply a patch if it is no longer sticky, if it has become stuck to itself or another surface, if it has other material stuck to it, or if it has previously come loose or fallen off. Do not use any tapes or wraps to keep the patch in place. If you cannot reapply a patch, apply a new patch immediately. Do not skip patches even if you do not have sex very often. Do not skip patches if you are spotting, bleeding, or nauseated. If you have these side effects and they do not go away, check with your doctor. Check with your doctor before you eat grapefruit or drink grapefruit juice while you use Ortho Evra patch. Eating grapefruit or drinking grapefruit juice may increase the risk of Ortho Evra patch's side effects. 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