Figuring out what your heart rate should be when training is similar to asking someone how to look after a baby.
You get lots of answers and everyone thinks theirs are right, but just like a baby, what works for you and your body is not necessarily such a straight forward matter.
Some people say that training at a less intense level for a longer duration helps your body to get fit without putting too much strain on the heart, others say if you don’t push really hard then your body is not going to adapt and you are not going to get fitter.
In order to measure your heart rate, you need to wear a device that can monitor it.
Strapless heart rate monitor watches are popular because you do not need to wear a chest strap.
You need to find some advice from someone you trust and then try it out.
If you find that getting your heart rate up to 80% of its maximum does not seem to be doing you much good and is just leaving you tired and prone to injury, then try something else. Eventually you will find the regime that works for you.
Calculating your maximum heart rate can also be a bit more tricky than expected as there are numerous formulas used by sports scientists. If you are starting out, go with the simplest formula commonly known which is to subtract your age from ’220′. So if you are 35 years old, your maximum heart rate would be 185.
As a general rule of thumb, 60 – 70% of your MHR (max heart rate) is considered to be a gentle aerobic exercise which gets your heart working and helps you burn fat. 70 – 80% is what most people consider to be working hard and will result in you building up your stamina.
80 – 90% is intense exercise that can result in anaerobic respiration being triggered in your body which will lead to build up of lactic acid and subsequent cramping.
90% and above is running for your life from a pack of hungry lions and not recommended for most people for more than a very short period of time!
A recommended approach would be to start off gently and work your way up based upon how you feel and what results you are getting.
Start off at 65% for 2 weeks then increase in increments of 5% until you find your perfect training heart rate and your perfect recovery heart rate (for those days where you just want to do some light exercise).