Heart rate and training connection!

Heart rate and training connection!

The heart rate is the most sensitive indicator of physical load of my body. Below physical loading it show me the intensity of training. in long time heart rate charts show me the development. During training If you see it and it is lower than other you must run harder, But if it is higher than other you must run loosely. You should define some data, for instance: maximum heart rate, rest heart rate, aerobe and anaerobe heart rate, You should build these in your training.

Determination of maximum heart rate

You can define determination of maximum heart rate. Two type of it: counting and measurement methods. This is the first step if you use the heart rate data.

 

Counting method

There are more formula of  counting method. The old method is so easy: Maximum heart rate = 220- your age. Nowaday this formula is inaccurate. Because it does not contain sportman's age and health

Below you show tree counting.

John Parker's book discloses a counting method: Maximum heart rate = 205 - half of age; +5 if woman is; +5 if he is elit athlete. So If he is 28 years old sportman: Maximum heart rate= 205-14+0+0= 191.

Second formula contains age, sexuality and body weight: Maximum heart rate = 210- half of your age - 10% of your body weight, +4 if you are male. So he is 28 years old man and Her body weight is 90 kilograms. Maximum heart rate = 210-14-9+4=186.

Finally This is the third formula. It contains age and level of fitness. Runners World magazine support this formula. Miller formula: Maximum heart rate = 217 -(0,85 x age); -3 If you are under 30 and you are elite athlete; +2 if you are near 50 years old and you are elite athlete; +4 if you are above 55 years old and you are elite athlete. So a man is, who is 28 years old elite athlete: Maximum heart rate= 217 -  (0,85 x 28) - 3 = 196,2.

Measuring method

The couting methods do not give an accurate results. because These can not take into consideration the athlete's specialities. You can measure the maximum hearth rate if you measure your maximum heart rate in strong training. For example this things:

Running

1. You warm up thoroughly, and you drink a lot of liquid before training. If you have a heart rate monitor you take it up.  You search a long rising slightly ramp. it is steight road or path.

2. You run up in hard tempo 2-3 min, after it you come back the front slope with jogging. 

3. You repeat it more 2 times with stronger tempo. On last time you run amain.

4. When you arrive on the top of hill, you can measure your maximum heart rate.

How can you measure your heart rate if you have not got heart rate monitor?You can do iton your carotid antery. You push your carotid antery with your forefinger and your middle finger. If you do it repeteadly you can do it good. After loading you do this measuring about 10-20 sec, and you calculate your maximum heart rate. If you would like to know your heart rate when you are relaxing. You do this 30-60 sec.

 

Determination of rest heart rate.

You can define your rest heart rate(HRrest) with measured method. You do this measured after awakening. You choose the day when you are very relaxed. and you do not weak up with alarm clock. You should take up your heart rate monitor last night. You see the number 2-5 min. and you repeat it 2-3 times a week.

What is your training target based on heart rate?

Only top athlete use the maximum heart rate, because it load very stressful. The optimom heart rate of training is 50 - 90 % of your maximum heart rate.

Sport zona	Pulse-rate (HRmax %)	For who, when recomended?	How often?	The induced effects
1: Health preservation, regeneration	50-60 %	Biginners and elders, and athlets for relaxing, warm-up, deduction.	Fast walking. You feel it very easy, a  little bit effort.	It helps you in warm -up and relaxing.
2: Fat burning	60-70 %	It help you in fat burning, and you use this in long training and racing time.	Jogging. You feel it easy and low muscle loading.	Improves general base fitness and boosts metabolism.
3: Aerob increase stamina	70-80 %	If you prepare for race or if you fulfill your performance.	It is monotonous middle running. You feel it monotonous fast breathing.	It increases your training tempo. It fix your efficiency.
4: Anaerob increase stamina	80-90 %	Experinced athlets are all year. There are before race.	Fast running. It couses muscle-fatigue nad wheezing.	It holds your stronger stamina.
5: Peak load	90-100 %	Athletes how are very experienced and fitt.  Only short period. You ussually use before racing in last period.	Sprint. You feel it very strong.	Maximum effort that your breath and muscle will be stronger.

 The enti table was calculated according to the percentage of maximum heart rate schedule.

The training in the first sport zone is very low intensity. The level of achivement is better when you are relaxing, not during training. The rest was accererated with the lowest level of dificulty.

In the second sport zone there are stamina trainings, it is important. In this zone you run easy, anaerobe traning. In this zone you run long distance. Progress will require persistence.

The aerobe power is upgarated in the third sport zone. The Intesity of training is bigger than in first and seconf sport zone. In this zone your body uses carbohydrate reserves. This traning fix circulate of your blood.

If your target is maximum power of racing you should traning in the fourth anf fifth sport zones. You train anaerobe in these zones, maximum 10 minutes period. The shortest period is the biggest intensity. Between period regeneration is very important. These zones secure the maximum peak of performance.


Heart rate table.   remainder

Tere is a self so-called remainder heart rate number or heart rate reserve. Particular training planing contain this thing and these planing do not use maximum heart ratean these table use remainder heart rate numbers

The  heart rate reserve number (HRR) is maximum heart rate (HRmax) minus rest heart rate (HRrest). You can measure your training heart rate with HRR. The training heart rate definable with Karvonen formula.

Training heart rate = difficult level of target % (HRmax - HRrest) + HRrest

Example:

70 % HRR a man who HRmax = 201 bpm and HRrest = 50 bpm:

Training HR = 70 % ( 201 - 50 ) + 50

Training HR = 156 bpm

If you use these thing you can measure your training heart rate. If your measures are good, you can use this table some months without changing. At least half year you repeat this measuring that your maximum and resst heart rate do not change.

Thanks for your attention, I hope that i can help for you
Have a nice day!


Peter


rcfml.blogspot.com

Half marathon training plan (10 weeks)

Half marathoin, it is the vincible distance (21 195 meter)

Half marathon 10 km, more than two in a row. Already more than 1195 meters. The half-marathon run stand-alone goal. This distance is bearable and feasible.

The half marathon workout method In the latest year long run training experience and literature did not give new training method, only they work over the old methods. Besides that additional of the running training are nutrition, update, nutritional supplements, for general and special training for instance: water ranning, high altitude training, muscle strecthing. workout, sauna. Nowadays amateur runners use aerobe and anaerob trainings. The load is sufficient to ensure adequate intensity workouts, because you should not increase exageratedly your running distance (elit athletes run 180-220 km/week).

An important message for the fans to always be positive and in any case to say to the runners. The only way to encourage further progress to help the tired, overused competitor may willpower. 10 weeks half marathon training plan

You will use this plan if you run regularly 2-4 times weekly, you ran some half marathon and if you would like to finishe this distance within 2 hours

Week 1. Training day 2. Training day 3. Training day 4. Training day Easy running (min) Part distance running (min) Faster running (F) v. steady running (min) long distance running (km) 1. 60 - 50 F 12 2. 60 50 (6x2 min) 50 15 3. 50 - 50 F 13 4. 60 55 (5x3 min) 45 F or rest 15-17 5.  70 60 (6x3 min) 45 10 (test) 6.  60 - 60 F 12 7.  60 60 (5x4 min) 50 15 8. 60 60 (5x5 min) 45 10 (test) 9.  60 - 60 F 12 10.  50 Rest or 45 F 30 moving (6x80 m flying) Half marathon

Instructions:

The numbers mean min and kilometer On the first training day There are good feeling running, after running there are 6-8 pc flying run On the second training day There are interval runnings, where you warm up 10 - 15 mins and latest 5- -10 mins there are deduction in easy running The 6 x 2 min is for example 2-2 mins are energetic running six times, between energetic running there are easy temp running. On the third training day The warm up and deduction are 10 - 15 mins between these there are farle(F) running. On the fourth day There are steady long distance running, even on the ground. The moving is 30 min good feeling running and the end flying too The test running is 10 km for time as race training and you can calculatetime of half marathon 10 km x 2.223 = expected time of half marathon. Before test warm up is thorough and after test deducation is thorough. On the first weekend  there is a long distance running. Have a nice day! rcfml.blogspot.com

Toward the goal!

Hi Everybody

I run regularly 3 - 4 times a week and Up to now I ran 350 km in this year. I usually run at night near 8 o'clock. I changed my old shoes in the shop because It ruins my sole. But the new shoes is great. It is a Nike Air zoom Pegasus. It is very light and comfortable. If I have more free time I will write about this shoes a topic.

Thanks for your attention
and if You like it please share my blog: rcfml.blogspot.com

Thank you

Peter

Running shoes

Hi Everybody!

In the past I usually run in summer and I wore only shoe, shirt and shorts. Now that I started it in winter, I had a big problem with clothes. 

Running shoe(mine)

So I write this post about running clothes in winter. When I started it in January I wore   running shoe ( not winter, not terrain, only simple asphalt running shoe, but I will write about it in the future) black shlong-sleeved T-shirt, striped sweater and light-green wind jacket. Naturally I wore old dark green knitted hat and old black knitted gloves.

Clothes choice:

If you are before shopping running dress you will get some advice in this paragraph.

Shoe:

You should ask shop assistant help.She or He will help you. He will as a lot of things. For instance Where do you run? (asphalt or terrain) When would you like to use this shoe? (winter or summer) And If you will go special running shop, They will do a special test and they will tell you to your type of your foot. If your foot is normal it is OK (like mine). Here is the picture with type of foot. It can help to you about your choice. If your foot are not so good you should use insole.

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Type of foot

You should buy a comfortable shoe. When you buy you should try it , walk a little bit in it, hop in it sometimes. You should ask shop assistant help.

I will write about underwear and other running clothes in the following.

Thanks for your attention,

Peter


rcfml.blogspot.com

Half marathon training plan(18 weeks)

If the Oscars of running race may exist than half marathon will be the winner in the most popular race category.

While population of marathon are standard the population of half marathon are explosively growing. Before 90's there are many half marathon in the world. It was thoroughly changed. Nowadays on the half marathons there are a lot of people. But why is it popular? Why is it mean more than half of the marathon? And How can you prepare for this race?  Before one or two decade if you fulfill the marathon you will respect and you became a member of illustrious company. Nowadays each more seriously runner fulfill marathon and the challenge is better and better running time. A lot of people try the Ironman race. Many people have a problems for instance heat and cold weather. They fall post marathon depression, because they do not try it again 2-3 weeks.   The half marathon is different. Anyone fulfill this distance after some training. And  the training do not contain 3 hours running. If you do not fulfill your target because the weather is not so good. You can try half marathon few weeks.  Susanne Pumper, maratonrecorder in the preparation time she run a half marathon a week. But she does not do it all out. It is true that  after half marathon regeneration time is less than after 42 kilometers.  Half marathon has a problem. This problem is a half. So it is not exist without her big brother, the marathon. In the triathlon this problem existed, but American marketing specialist solved this problem.Held worldwide it is "half Ironman category". It is Ironman 70.3. It contain running, swimming and cycling, it is 70.3 kilometers. Maybe name of half marathon will be Marathon 21,1.  About preparation of half marathon it is more difficult than preparation of marathon because athletic point of view it is more complex. The preparation of Marathon contain smooth running and with this preparation you can fulfill distance with enough good time. But you want fulfill half marathon, your preparation contain aero-running, sprints, change speed running. That you fell good during running it is not important if you attend race for fun. On marathon many people has breakdown after30 kilometers. Near this distance glucose reserves are exhausted and each step are anguish. Without sugar thinking do not go as it should. Every runner experience a similar experiences. A lot of runner will not experience it again, they can run shorter distance for example half marathon. The half marathon closer to town running and 10 kilometers running than marathon. If you can run 7-10 kilometers you can fulfill the half marathon. You will has a new experience. In the preparation of half marathon training contain different thing. If the man take it seriously the trainings will constructed dynamic,circulation, racking. This post help you in this topic. If you has not enough time to your race you can fulfill the first part in one piece without skipping days. You pay attention to that even distribution. If your stamina is not so good you should run long distance. if your power is not so good you should do calf rises or climbing stairs. This table is not a food recipe. Yo should change it for you needs. This is just one example. The training does not contain by leaps and bounds lead.If you run 3 times a week you do not change it to 5-6 times a week. You can organize the units of training.

18 weeks preparation of running race

Finish it below 2 hours

(5:41 min/km)

Weekly trainings 3-4 times Best time on 10 km: 54 min Nominations AO = 7:15 min/km A1 = 7:15-6:30 min/km A2 = 6:30-6:05 min/km A3 = 6:05-5:45 min/km Weeks 1. day 2. day 3. day 4. day 1. 60 min A1 60 min A2 45 min A2 - 2. 90 min A1 75 min A1 60 min A2 - 3. 100 min A1 60 min A1 60 min A2 45 min A0 4. 90 min A1 30 min A0 + 45 min A1 60 min A2 - 5. 110 min A1 75 min A1 60 min A2 - 6. 120 min A1 60 min A1 75 min A2 30 min A3 7. 90 min A1 + 15 min A2 60 min A1 90 min A2 40 min A3 8. 90 min A1 45 min A0 + 30 min A1 60 min A2 - 9. 105 min A1 45 min A1 60-75 min A2 45 min A3 10. 90 min A1 + 20 min A2 90 min A2 45 min A3 8x1000 m between  5:30 and5:40 11. 120 min A1 30 min A1 + 60 min A2 2x25 min A3, rest period 5 min 10x1000 m 5:30 rest period 3 min 12. 75 min A1 45 min A0 + 25 min A1 45 min A2 - 13. 120 min A1 40 min A1 + 30 min A2 75 min A2 2x5x1000 m 5:30 , rest period 3.8 min 14. 120 min A1 30 min A1 + 30 min A2 60 min A2 2x30 min A3,  15. 75 min A1 45 min A0 + 30 min A1 45 min A2 - 16. 90 min A1 + 15 min A2 75 min A2 30 min A2 + 35 min A3 - 17. 105 min A1 60-75 min A2 45 min A0 8x1000 m 5:30  18. 75 min A1 45 min A0, in 3x1000 m 5:40 min/km 45 min A0 Half marathon

Finish it during 1:50 (5:13 min/km)

Weekly trainings 3-4 times Best time on 10 km:48 min Nominations: AO = 6:35 min/km A1 = 6:35-5:55 min/km A2 = 5:55-5:30 min/km A3 = 5:30-5:10 min/km Weeks 1. day 2. day 3. day 4. day 1. 75 min A1 60 min A2 45 min A2 - 2. 90 min A1 90 min A1 60 min A2 - 3. 100 min A1 60 min A1 70 min A2 45 min A0 4. 90 min A1 30 min A0 + 60 min A1 60 min A2 - 5. 110 min A1 75 min A1 75 min A2 6. 120 min A1 60 min A1 75 min A2 40 min A3 7. 90 min A1 + 20 min A2 60 min A1 90 min A2 45 min A3 8. 90 min A1 45 min A0 + 30 min A1 75 min A2 - 9. 105 minA1 45 min A1 75 min A2 50 min A3 10. 90 min A1 + 30 min A2 90 min A2 50 min A3 8x1000 m 4:40 - 4:50, between rest period 3 min 11. 120 min A1 30 min A1 + 70 min A2 2x30 min A3, rest period 5 min 10x1000 m 4:45 rest period 3 min 12. 75 min A1 45 min A0 + 25 min A1 50 min A2 - 13. 120 min A1 40 min A1 + 40 min A2 75 min A2 2x6x1000 m 4:45, between rest period 3-8 min 14. 120 min A1 30 min A1 + 45 min A2 70 min A2 2x40 min A3, between rest period 5 min 15. 75 min A1 45 min A0 + 30 min A1 45 min A2 - 16. 90 min A1 + 15 min A2 75 min A2 30 min A2 + 45 min A3 - 17. 105 min A1 75 minA2 45 min A0 8x1000 m 4:45 between rest period 3 min 18. 75 min A1 45 min A0,  3x1000 m 5:00 min/km 45 min A0 Half marathon