Heart Rate Monitor Training Schedules for Beginners (Read 840 times)

I just bought a Heart Rate Monitor, and realized that I reach 85% of my Max very quickly. This forces me to walk a lot more, which is a little depressing after it taking some effort to build endurance from 10 minutes to 1 hour jog. But this has helped me realize that I need to build up cardiovascular health. Now I'm looking form challenging weekly routines (on flat roads). Normally, routines for beginners only do about 20 minutes a day. But considering that I used to run for 45 min to 1 hour before, this seems like a huge step back. It almost doesn't seem worth going in to the windy/rainy/cold Dublin morning for 20 mins. Whaddaya think? Do you have or know of any programs/schedules for improving fitness using a HRM?

I did the "MAF" formula with a HRM for the summer and part of fall. My experience with it was that it allowed me to jog extreeeeemely slowly but for a reeeeeeally long time. I don't think you'll need to cut back on your time, just your speed. There's a little bit more to "MAF" than just 180-age. It lowers it even more if you've been sick, haven't been working out a lot, if you have preexisting conditions (like a cardiac history, for example), and so on. I don't have the specifics here, but try seraching "Maffetone" on the net. Like all training programs, YMMV (your-milage-may-vary). That is to say, your MAF number may... or may not... be your ideal training zone. Unfortunately, there doesn't seem to be a way to figure this out without trial and error. You can apply heart-rate-training to most programs - you just run everything at the BPM you're supposed to. Takes some self-discipline, that's for sure! We all seem to want to run faster and faster... while this makes you run slower! Make sure you do some regular MAF tests to see if you're actually improving or not. Depending on how long you're running, pick a set distance (1, 3, or 5 miles) on a flat course (or use a treadmill) and, AFTER WARMING UP, run that course at EXACTLY (well... as close as you can!) the heart rate you're supposed to. Record your times and mile splits. Then, go back every month or two and repeat. You should find that you're able to run that same course faster while at the same heart rate. That's how you'll know you're improving. Heart rate training takes discipline and patience. It ain't for sissies! It takes your pride and kicks it squarely in the rear. It takes your ego and laughs at it. And you have to keep coming back for more and more and more. But it *does* help you develop your cardiovascular fitness. And it helps keep you from hurting yourself, since running too fast is a major way that new people often hurt themselves! Good luck! Janell

Bah! Heart rate monitors. The whole thing reminds me of beginner golfers who study every advanced technique they can find, buy every gadget on the infomercials, and spend thousands getting their swing computer-analyzed ... ... rather than just hitting the driving range, and then enjoying the game. To repeat: bah!

"Bah" yourself, JakeKnight!

Double bah! In fact, bah humbug. Take that. Hey, I understand the toy thing. Like I hinted at, I've got every golf toy ever invented. Golf infomercials are targeted at me, personally. I bought one of those stupid clubs that snap in the middle if you swing wrong; I'm the guy that bought not one but two of those wedges with the industrial diamonds on the face, sure I'd magically improve my short game. But if I'd spent that time and money on lessons and fundamentals, I might actually be able to golf. Just my 2.5 cents.

The heart rate monitor by itself won't make you a better runner. Running will. But using a heart rate monitor will help you train appropriately if you use it correctly. Some people ::ahem:: run a bit too hard for what their body's ready for ::ahem:: and end up hurting themselves ::ahem:: /pointed look.

Actually, there's one of my problems with toys right there - they teach you to listen to devices, rather than you body and your common sense. A HRM wouldn't have saved poor Sgt. Hulka; if anything, it would have told me I wasn't running hard enough. Common sense was all that was required - when you're injured, don't run hard on it. Duh. But I'm stickin' with my 2 cents. For most beginners at least, I think they'd be better off if they were given nothing but a pair of shoes, some shorts, a swat on the ass and directions to the nearest sidewalk or trail. Time to go watch the computer analysis of my 3-wood swing now ...

Scout, Interesting what he has to say about the "No Benifit Zone". Right where I run! I think I can attest to what he says. JakeKnight, Break-A-Way Golf Clubs!!??? Talk about toys, and gadgets. Besides isn't bio-feed-back sort of like bio-mechanics; sort of like getting attuned to my karma; sort of like having that hummm I am suposed to hummmmmmmmmm to myself to get attuned to my subconsious; sort of like getting to know my past life, and or future self? Maybe I can even find out where I am going with this. To heck with it I am just going to strap on my HRM, that is sometking tangable anyway.

I bought and use a heart rate monitor and have even used it in my one and only race to date. I found that it really helps me keep my pace. Sure I do recovery walks in my training and during the race, but they are fewer and shorter than when I first started. Had I paid closer attention to the HRM during the race I feel that my over all time would have been better. The first mile split was too fast and my HRM was telling me just that long before I got there. So at the end of the race I was walking a lot more than I should have because I had not paced myself correctly from the start. It can be a “toy” if you treat it that way. Or it can be a tool to help you learn to listen and feel what your body is telling you while you are running.