With the Winter months drawing nearer, many of us are concluding our outdoor training with the 5k and 10k season drawing to a close. That said, a visit to any town or a trip on any road will show up many exercisers still training, still out jogging or walking.
As a Physical and Sports therapist, I find that for those who are looking at their peers and thinking of hitting the roads before the season ends, and indeed for those well into their training with half-marathons on the horizon, there are a number of frequently asked questions. How fast should I walk? Should I be able to keep up with the seasoned walker/jogger when I’m only starting? Walking and jogging are both mostly aerobic exercises. While we should be able to carry out a conversation while exercising initially – maybe in the first 10 mins – breathlessness will seep in as a result of the energy system change over.
Defining Aerobic Exercise and the importance of Heart Rate Monitoring
Aerobic exercise addresses the cardio-vascular system and is the primary health-related component of physical fitness. When we were born our heart-rate was at its optimal beats, said to be 220 Beats Per Minute (BPM). It’s estimated that our heart-rate will lose a beat for every year of our lives. By taking your age from that 220, you will end up with your maximum heart-rate and exercising to our heart-rate is somewhat similar to the function of a speedometer in a car. We have safe speeds to our driving just as we have safe speeds that we exercise to. For aerobic exercise we should train to 60>% of our maximum heart-rate. Calculate you max heart-rate and then work out 60>% of it – this will give you your training heart-rate (THR).
Understanding the value of a Heart-rate Monitor
A heart-rate monitor can seriously help in measuring one of the crucial values of your training by giving you the information to allow you to maintain you training heart-rate. If, for instance, your training heart-rate is 120 BPM, the watch LCD will gauge your current heart-rate allowing you to increase or decrease your intensity to suit. As you get fitter you will find that your speed will increase but your heart-rate will remain at your THR, thus, giving you a method by which to measure your training progress.
When you start out with a new exercise plan, whether it’s to shake off a few pounds or maintain activity through the Winter months, measure your heart-rate with a 2-mile walk or jog depending on what you’re aiming to achieve. Set your heart-rate, time yourself and over the course of 4 to 6 weeks you will clearly observe how fit you are getting, without even looking at the scales. By simply measuring your increasing speed versus the consistent intensity of your heart-rate, you can monitor the impact of your aerobic fitness program.
Remember to always seek medical clearance prior to beginning an exercise regime.
‘Sports Therapy by Sports People’
Conall Member of Carmen Running Club
I word of thanks
As a long term runner and having clocked up thousands of road miles, I have found myself picking up numerous injuries. The most recent was a groin/abdominal injury which gradually got worse. Having attended a few physios, and sports massage/cryotherapy specialists and getting nowhere, I thankfully got pointed in the direction of John. John took time to listen to my concerns and I described my injury in my own words and he had a instant grasp of the cause. Straight away he began to work on my lower abdomen with a deep massage and electro therapy and within half an hour I could feel an improvement . Afterwards John sat me down and drew up a detailed stretching routine for me to continue at home which I did to the letter. A few weeks on, I was back to 100% and running without pain. I can’t praise John highly enough. His knowledge and expertise is second to none and I would recommend him highly to any other runner . This guy knows his stuff!!!!!!!!!!!!!!!!
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[…] you know that you’re starting out with clean bill of health, and help you along in achieving your training heart rate. Set achieve able goals As the old saying goes: you must learn how to walk, before you can run. By […]
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