Appropriate training with the pulse watch

Pulse-controlled training is well-established in stamina sports. Leisure, amateur and serious athletes use these little assistants on the wrist for evaluating their physical fitness.

The idea behind the pulse-controlled training is simple

The heart is a muscle providing that our blood circulates through our vascular system. Blood rich in oxygen goes into the body, blood low in oxygen returns to heart and lungs. The body reacts to strain with an increase in body temperature. The vessels widen and heart rate rises.

Due to increasing intensity of the training, the need of working muscles in oxygen and nutrients increases as well. The metabolism is activated and the heart pumps blood much quicker through the veins to cover the need. The pump rate of the heart rises.

Wearing a pulse watch does not control the training but the watch provides data which can be used for controlling the training - depending upon the correct interpretation. The measured heart beat serves as indicator for the workload intensity.
Some points have to be considered for an ideal use and special control of the training:


Set targets:

Before you start your workout, you should be aware of what you want to achieve with your training. Determine the intensity of your training via the set training target.

The set targets need to be realistic.

  • Starting running, you should not take a marathon as target. Start with a 5-km run and increase the range and intensity then.
  • Reducing your weight by 10 kg within just few weeks is unrealistic as well. Healthy loosing weight happens slowly and is just possible by changing your food and activity habits.

Try to concentrate on realistic and realizable targets when you set your target to get a visible and obvious success and you are not influenced by subjective opinions.


Enter data:

Before the first training, you have to enter your personal data. The pulse watch takes it as basis for a rough estimation of your training performance.

Your watch needs all data, which influence the heart rate, for individual measuring values the most precise possible: age, gender, weight, and training level influence the training results, the pulse watch detects.

Depending on equipment, the pulse watch measures the current heart rate, training zone, calory consumption, running pace, cadence, and even covered distance with respective altimeters by means of entered data.


Define the training zone:

By means of your training target, you define an individual training zone by doing your stamina training. The training intensity is always derived from the maximum heart rate. For reasons of simplification, while running, many persons orientate themselves by the well-known version for calculating the maximum pulse: 220 - age. The precision of this rule of thumb is open to dispute, but it offers a good indication.

The ideal case would be to do a medical performance diagnostics before you start your training. That's how you get the most precise pulse targets for your training.

The essential training zones in % of maximum pulse are:

50-60%   cardiovascular training (health training)

60-70%   fat burning training (fitness training)

70-80%   extensive stamina training (aerobic stamina training)

80-90%   intensive stamina training (anaerobic stamina training)

90-100% competition training

When you exercise in the correct zone, the organism adapts to the workloads of stamina training. You increase your performance and get closer to your targets by every session.

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