Heart rate based training is a method of exercise that involves monitoring and manipulating one’s heart rate in order to achieve specific training goals. It is commonly used by athletes and fitness enthusiasts as a way to optimize training intensity and track progress. However, there are both pros and cons to this approach, and it is important to consider all aspects before implementing it into your training routine.
I still remember a time before when I was choosing whether which one is best for me (heart rate or perceived effort). I gave both more than a year and safe to say, found out what worked and didn’t for me very quickly. But we’ll let you be the judge.
One of the main pros of heart rate based training for athletes is that it allows them to target specific heart rate zones in order to achieve specific training goals. For example, exercising at lower intensities (i.e. lower heart rates) can improve cardiovascular endurance and promote fat loss, while exercising at higher intensities (i.e. higher heart rates) can improve power and speed. By monitoring heart rate, athletes can ensure that they are working at the appropriate intensity for their goals.
Another pro of heart rate based training for athletes is that it can help them monitor their progress and adjust their training accordingly. By tracking heart rate over time, athletes can see how their body responds to different training intensities and make adjustments as needed. This can be particularly useful for athletes who are training for specific events or trying to reach specific performance goals. Heart rate based training can help individuals monitor their recovery and prevent overtraining. When an individual is exercising at high intensities or for extended periods of time, their heart rate may remain elevated for a period of time after the workout. By tracking heart rate, individuals can get a better idea of how their body is recovering and make adjustments to their training accordingly. This can help prevent overtraining and burnout, which can lead to decreased performance and potential injuries.
However, there are also some cons to heart rate based training for athletes. One of the main drawbacks is that heart rate can be affected by a number of external factors, such as stress, caffeine, and medications, which can make it difficult to get an accurate reading. In addition, heart rate can vary greatly from one person to another, even when they are doing the same activity. This means that heart rate based training may not be an effective approach for all athletes.
One factor to consider when it comes to heart rate based training is the accuracy of the heart rate monitor being used. Some heart rate monitors are more accurate than others, and it is important to use a reliable device in order to get accurate readings. It is also important to properly calibrate the heart rate monitor and ensure that it is worn correctly in order to get accurate readings.
Another con is that heart rate based training may not accurately reflect an athlete’s true training intensity. For example, an athlete’s heart rate may not increase significantly even if they are working at a high intensity. This can lead to undertraining or overtraining, as the athlete may not be working at the appropriate intensity for their goals.
Despite these potential drawbacks, heart rate based training can still be a useful tool for many athletes. According to a review of the literature published in the Journal of Science and Medicine in Sport, heart rate based training can be an effective method of monitoring intensity and tracking progress in endurance athletes. However, the authors also caution that heart rate based training should not be the only method used to determine training intensity, and that other factors, such as perceived exertion and subjective measures of intensity, should also be taken into consideration.
In conclusion, heart rate based training can be a useful tool for optimizing training intensity and tracking progress for athletes. However, it is important to consider the limitations of this approach and to consult with a healthcare professional or certified trainer before implementing it into an athlete’s training routine. While it can be beneficial for many athletes, it may not be suitable for all and should be used in conjunction with other methods of monitoring intensity and progress.
