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Zone Runner
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Heart rate monitors provide an efficient and effective aid to running. In all sports, performance relies on generation of energy to power the muscles.
You need to train the energy systems of your body to improve the way they generate power for your muscles. By accurate and constant monitoring of this during training, you can make sure that you get the most out of every training session.
Many runners either push themselves too hard all the time, or just don't push themselves enough. By using a monitor you can tailor your training to the correct proportions. This will allow you to get the most out of each session.
What is the difference between heart rate and pulse
Your pulse is taken either from your wrist or neck and is a reflection of the blood being pumped from the heart, while heart rate is measured as a contraction of the heart muscle as is measured by a monitor.
An easy way to check if you are over training or perhaps getting sick, is to take your pulse as you wake up in the morning. If your pulse rate climbs on consecutive mornings you may be training too hard or perhaps getting an infection.
If you want to improve your cardiovascular system, exercise within a set range of your maximum heart rate. As you age your maximum rate drops by about 1 beat per year
How to find your maximum heart rate
The easiest way is to subtract your age from 220. A more accurate way is to apply this formula ( 214 - 0.8 x age for men ) and ( 207 - 0.7 x age for women ).
However the best way to find maximum rate is to run 800m as fast as you can, rest for 30sec. and then run another 800m. You will reach maximum heart rate in the second 800m.
How to find your waking heart rate
As you wake up take your pulse for a full minute, or put on the heart rate chest strap and rest for 2 minutes.
How to use this information effectively
it's actually quite easy, lets use an example; a 30 year old with a waking pulse of 60 would have a maximum of 220 - 30 = 190 and a range of 190 - 60 = 130. So if he were to run at 65 percent of his maximum, his heart rate would be 130 x 0.65 = 144.5.
Now what you can do is set various heart rates for different types of training sessions and make the most efficient use of your training time.
Training zones
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Zone A 55 - 65% long slow distance or recovery runs
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Zone B 65 - 80% medium distance runs
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Zone C 85% time trial
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Zone d 85 - 90% Interval training over 400m
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Zone E 90 - 95% quality training of 400m or less
For each zone the formula is; range x (required %) + minimum rate.
Time for another example; Man with max 190 and resting 50, range is 190 - 50 = 140, zone b 80% would be 140 x 0.8 + 50 = 162. So for our man to run at 80% in zone b he must maintain a rate of 162.
One last thought, it is not necessary to use your monitor every time you run, once in a while just go for a run for the pure enjoyment of it, after all that's why you run.
My wife and I have been running for approximately the last ten years. We have run races over all distances and have completed probably one of the toughest ultra marathons in the world, the Comrades Marathon.
To date we have probably run in the region of 10 000 kilometers. Some time ago we decided to start a website on running to share our the tips and good advice that we have picked up along the way.
http://brilliant-running-tips.com is exactly just that. On our site you will find everything you need to know about running and a whole lot more.
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how do i tone my abs and lose stomach fat?
i am an avid runner, and go on long runs three times a week. i eat healthy, do yoga, ride my bike to school, but my stomach is a disaster zone. please help!
You should check the intensity of your workout since intense workout as of running marathons mainly burns off carbohydrates in our body rather than fat. What you should focus more is your diet rather than the exercise itself. This is because our body only burns fat if we are using more calories off than we are taking in. I recommend that you attempt to burn no more than 500 calories daily to lose 1-2 lbs per week since you are already active and to avoid making your body think that you are under stress (The reason you are having troubles toning your abs is because your body thinks that it is under stress ie. long runs). What you should do is add anaerobic exercises to your routine such as lifting weights and doing sit-ups and lower the intensity of your daily activity because these will help you gain muscles which you'll need to burn fat even if you are not working out. Also make sure that you don't miss to have breakfast to ensure that you metabolism is up and going.
So the main idea is:
1. lower the intensity of your running
2. check your diet... have a 500 kcal deficit each day
3. add anaerobic exercises to your routine
In addition if you are wondering what your maintenance calorie throughout the day to have an idea of how much you are intaking and burning off or if you have further questions just email me and I'll be glad to help.
RBs run deep in draft, if Seahawks so choose
INDIANAPOLIS – They’re due. It’s been 10 years since the Seattle Seahawks drafted a tailback in the first round. Back then they got it right, selecting Shaun Alexander 19th overall. Alexander went on to win league MVP honors in the team’s Super Bowl season in 2005, and finished his career as the franchise rushing leader. • SEAHAWKS INSIDER: More from the NFL scouting combine • JETS JETTISON ...
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