The Heart of the Matter of the Heart
Over the past few months, several MCRRC runners have asked for assistance in using their heart monitors. Their initial attempt with the monitor was not very satisfactory, and now the monitor is sitting in a drawer collecting dust.
Does this sound familiar? Or are you just simply intimidated about buying a monitor in the first place because of its high-tech implications? If so, this article should be mandatory reading.
Heart monitors are actually quite easy to use once you have received the proper instruction. My advice is to forget the traditional formulas for determining their maximum heart rate (220 minus their age or 200 minus 1/2 their age). Also, forget all those charts you see in the running catalogs or on the wall of your health club.
To use a heart monitor, you only need to know two numbers: What your resting pulse before you get out of bed in the morning and what your maximum heart rate is. The difference between the two is your heart rate reserve. As you may be aware, most fitness experts recommend that aerobic training be carried out at 60-75 percent effort.
There are several ways to figure out what these percentages should be. Here's the hard way. Multiply your heart rate reserve by 60 percent and add that number to your resting pulse. Then multiply your heart rate reserve by 75 percent and add that to your resting pulse. Those two numbers represent the upper and lower limits of your aerobic training zone. Are you completely confused by now? Then try going to Racquet & Jog to buy Polar's publication titled "Precision Running," written by Coach Roy Benson. This pamphlet contains a graph which does all the work for you simply draw a line from your resting pulse to your maximum heart rate and presto you will be able to determine your effort at various percentages.
"But how do I know what my maximum heart rate is?" Precision Running will tell you how try to figure it out. You can also contact your physician for the number if you have recently undergone a stress test. This test is very expensive. As an alternative, find a sports medicine facility. I was recently tested at the Union Memorial Sports Medicine Center in Baltimore (410-554-2253). The cost was only $40 and also included a VO2 MAX test and a body fat composition reading.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
