Let’s get one thing out of the way – heart rate training is for everyone. It’s a great tool for both amateur and elite athletes, and provides objective guidance on whether you’re exercising optimally. Here’s how it works, and why you should give it a shot.
Sam Gash: How heart rate training helps you understand your body
ARTICLE
29 November 2022
4 mins read
4 mins read
Ever felt your motivation fizzle away when you couldn’t stick to a training program? Heart rate training could be the tool to help you surpass those feelings, as AIA Vitality Ambassador and endurance athlete Sam Gash explains.
What is heart rate training?
Heart rate training consists of keeping your heart rate within a set range during exercise, which determines your perceived effort during your workout. These ranges are split into five zones, and they’re calculated using percentages based on your maximum heart rate, which is 220 minus your age.
So for example, if you’re 20 years old, your maximum heart rate will be 200 beats per minute (bpm), and your heart rate zones will be based on that figure.
Most people usually monitor their heart rate using a smartwatch, which usually indicate which heart rate zone they’re currently in. It’s the most convenient option to get started, plus it’s an easy way to track the AIA Vitality Points you’ll soon be earning.
You can get up to 100 points in one session, either through 30 minutes of physical activity at an average of 70 per cent of your maximum heart rate, or 60 minutes at an average of 60 per cent. Physical activity points are capped at 100 points per day, and 15,000 points per membership year.
Get a generous discount on Garmin and Fitbit devices with AIA Vitality
Don’t own a smartwatch? No problem! With AIA Vitality, you can get up to 30% discount on selected Fitbit devices, and 25% discount on selected Garmin fitness devices.
Plus, a compatible smartwatch helps you track and earn AIA Vitality Points, which contributes towards your next AIA Vitality Status, unlocking more rewards and benefits for you to enjoy. What’re you waiting for – it's time to get moving!
Why use heart rate training?
No matter your athleticism, if you’re interested in increasing your fitness levels, staying motivated and avoiding injury or burnout, heart rate training is for you.
Your heart rate is directly affected by the events in your life – no one rocks up to a training session in a neutral state. Before you start exercising, you bring accumulative pressures from the day or week with you, which can often reflect in an increased heart rate. Think of it like a feeler gauge on how your body is coping at the present moment.
Training by heart rate also helps to increase your overall fitness. By training within a specified zone, this stops you from unknowingly overtraining which can help prevent injuries and overfatiguing yourself.
Let’s use running as an example. Lots of people think you need to run hard to get better, but that’s untrue. You have to run at many different levels to experience improvement, and heart rate training is a great tool to assess your progression on your fitness journey.
How to get started with heart rate training?
If you’re just starting on your journey with heart rate training, keep it simple. It doesn’t matter what exercise you’re doing – running, swimming, or even HIIT – don’t get overwhelmed by numbers and data.
Just start an activity on your smartwatch, and refer to the graphics on which heart rate zone you’re currently in. Try it first with a simple jog, and try to stick within zones one and two. After a few runs, try experimenting and dip into zones three and four – just don’t push yourself too hard if you’re new to the activity. Once you’re more experienced, you can start to look at interval training plans based on heart rate.
One thing I love about heart rate training is steady, gradual progression. Newer athletes tend to burn out in their early days either due to a loss of motivation or sustaining an injury. Heart rate training deals with both of those factors – it just might be the tool you need to break into a new sport. If you’re thinking about getting started with heart rate training, it’s a good idea to check in with your doctor to assess your current health and develop a training program.
Samantha Gash
Samantha Gash is an Australian endurance athlete, inspirational speaker, author, social impact entrepreneur and mother. In 2010, she made history by becoming the youngest person and first woman in the world to complete the 4 Deserts Grand Slam ultramarathon event. She has since run numerous ultra- events around the world, and raised hundreds of thousands of dollars for charity in the process. She is passionate about using her expeditions as a vehicle for driving social change.
Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
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AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.
