Getting Started Training With a Heart Rate Monitor

The researchers compared two methods of using heart rate to prescribe exercise intensity. Group 1 trained at percentages of heart rate reserve. Heart rate reserve (HRR) is calculated as follows:

• HRR = Maximal heart rate – Resting heart rate

Obviously the simplicity of this method is appealing to most athletes. Training zones can then be calculated based on percentages of HRR. Zones are traditionally used, as it is easier for an athlete to stay within a range of heart rate values, rather than aim for a specific heart rate value.

Group 2 had their heart rate zones determined based on the results of a VO2max test. Each participant in the second group was provided with their own individual training zones, which were used to precribe the intensity of the training sessions.

Both groups embarked on a 12 week training programme and the changes in their performance were determined after the training period.

It should be noted that the participants in this study were NOT well-trained athletes, but rather healthy individuals.

Training status of the participants aside, the results of the study were very interesting.

Group 2 showed greater improvements in their VO2max compared to the Group 1. On closer inspection of the results, it is revealed that in Group 2 increased their VO2max, compared to in Group 1.