Heart Monitor Training For The Compleat Idiot by John L. Parker Jr.
SUMMARY: Great ideas, let’s see if they work.
After buying a treadmill, I wanted to learn how to use it the most efficient way possible. I started learning about aerobic and anaerobic zones, and heart monitors, etc. I found this book mentioned on Amazon in the review of another book. I read reviews, and many people seemed to like it. So I bought it. I have been pleased so far. The author even offers a guarantee in the begining of the book that if after a month of following the training theories in the book , that if you don’t see improvements, he will take the book back, and refund your money, and send you a certificate of apology.
He uses zones calculated using max heart rate and morning resting heart rate. So 70% of max is (MHR – RHR) *.70 + RHR. He recommends recovery days be run at under 70%. Hard days at over 85%. And that hard days be followed by at least one, if not two recovery days. The theory being that the sub 70% workouts build an aerobic base. The hard workouts help build speed and seem to ‘reset’ the pace needed to reach 70% on the recovery days.
I have been following this program for about a week, and am already seeing slight improvements. I am having to go just a little faster to keep my HR near 70%. And after doing eight miles on the treadmill with my HR under 70% I feel fine. I also did six miles on the treadmill last night as well in addition to a two mile walk. Supposedly keeping you HR down, it teaches the muscles to burn fat more efficiently. And after training at under 70%, your speed will increase while maintaining this low HR. And keeping your HR low, you don’t get as worn out, and are less likely to be injured.
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I tried to take my morning resting heart rate. Last night I left my heart rate monitor on my night stand. When I woke up this morning, actually it was when woke up in the middle of the night about 3:30am, I laid the strap across my chest. I picked up the watch and it registered 0. I dampened the contacts, and laid the strap across my chest, and tried again. Now it was registering 90 because I had been moving around setting up. I laid there, and tried to relax. My HR quickly dropped down to the 60′s. But I know my HR is lower than that, because I have measured it in the 50′s sitting at my desk at work (as low as 52). I shifted positions, to see it if would be lower. Each time I wanted to see my HR, I had to lift my head, and the watch, and press the button to light the watch since it was 3:30am, and dark. I finally strapped the monitor part to my chest, and let myself doze off. I woke up a few minutes later, and pressed the button. I was getting readings all over the place. 55 was common, but I got as low as 51 beats per minutes. I was a really pain in the butt. I want to get another heart rate montior with some other features such as coded transmission, etc. Maybe I will get one that will record the HR over time, and can download it into my computer. Then I can strap the monitor, go to sleep, and see in the morning how low it truly gets.
Last week I ordered a pulse meter that will read my pulse from my finger tip. I can leave this beside my bed, and read my HR in the morning. Maybe it will be easier than trying to do it with the strap and watch.