Polar Club | Quick guide to heart rate training in group exercise

Hey, and welcome to Polar Club. In this video I will tell you a little bit
about heart rate training and how to utilize heart rate tracking in coaching. Let’s talk about heart rate first. Heart rate means number of heart beats in a minute. It is very individual and works as a reliable
indicator of your effort level. Heart rate tracking is therefore a great tool
for evaluating your workout intensity levels and the accumulated load. It helps you see how hard your body is working
during your sessions, in real time, and it gives you data on the intensity of your
session afterwards. Heart rate is affected by a number of internal
and external factors such as lifestyle, the participant’s present circumstances for
working out such as hydration, nutrition, energy levels, and personal factors like age,
gender, and fitness level. By tracking your heart rate, you know how
hard your body is working and you can easily regulate the intensity level of your workouts. Heart rate tracking takes out the guesswork
and gives your training an extra boost. From a instructor’s point of view, tracking
heart rate is an amazing tool for getting useful information of how your class participants
are training so that you can coach them better. With heart rate tracking, you can guide your
participants to find the right intensity level for each of their workouts, according to their goals. Let’s go over some of the basic heart rate
training terminology. A training heart rate can be expressed in
beats per minute or as a percentage of an individual’s
maximum heart rate. Maximum heart rate describes the highest possible
heart rate a person can achieve under physical exertion. Reaching your personal maximum heart rate
in your workout means that your heart is working at its maximum capacity. The most common formula used to estimate maximum
heart rate is to subtract your age from 220. This formula holds true for a large part of
the population. On an individual level however, the formula
may be off by dozens of beats, which is why if you want to know your exact
maximum heart rate you should test it in an actual training situation or by doing a fitness test. It’s important to know that getting the
most out of your training doesn’t always mean working as fast or as hard as you can. The best way to improve cardio fitness and
to see results is to train at the right intensity. Different intensity levels – or zones, as
we at Polar call them – have different training benefits, so it’s good to train on several
heart rate intensities. By using Polar heart rate zones you as an
instructor can coach your members better, motivate them more, and give them different
goals to reach in your class. Let’s have a closer look at the Polar intensity zones. In the Polar Club training view, every class
participant has their own information tile. The most important things to explain during
a Polar Club class are the intensity zones, which correlate directly with how hard the activity feels. Intensity zones represent the percent of your
maximum heart rate, so intensity also tells you how hard your heart is working. Gray zone equates to 50-60 percent of estimated
maximum heart rate. Working out on the gray zone improves your
overall health and helps you recover from more demanding training. It feels very easy and like you could go on
for hours and hours. Time spent in the blue zone develops general
endurance and your body’s ability to burn fat. Training here still feels comfortable but
requires a little more effort than the grey zone. Blue zone translates to 60-70 % of maximum heart rate. Green zone improves your aerobic fitness. Lactate starts to build up in your bloodstream,
but it doesn’t yet affect your performance. You are working at 70-80 percent of your
maximum heart rate, which mean you are breathing deeper and feel a moderate effort. Reaching the yellow zone requires an effort
that is 80-90 percent of maximum heart rate. Working on this zone increases your
performance capacity. Your body also gets better at using carbohydrates
as a source for energy. Efforts in the yellow zone improve your body’s
ability to withstand higher levels of lactate in your blood. Staying here isn’t easy, though: You feel
fatigue in your muscles and you breathe heavy. When you as an instructor plan the workout,
think of the yellow zone as a zone best suited for intervals no more than ten minutes in duration. Red zone puts you at 90-100 percent of your maximum heart rate and improves maximum performance. While here, you build up a lot of lactate, which means you won’t be able to stay
in the red zone for long. Breathing is very heavy and your muscles are exhausted. In your workout plan, aim for the class to
spend no longer than a minute or two at a time in the red. With the help of intensity zones, you can
easily create phased workouts which give the participants information about the class both before the class as well as
in the live view during the workout. Now you know the basics of heart rate -based
training and can utilize it in your coaching. If you want more information about heart rate
training, please visit our website at Polar dot com.

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