Episode 10: Heart Rate Training. Why it’s crucial to know the “rate” you should be training at. - a podcast by Arthur Pike

I started this podcast because I enjoy listening to podcasts myself, I want to help more people become as fit as possible, I want to develop my writing and speaking voice, interview fascinating people with equally fascinating stories, and lastly, but not least, I want to try something that absolutely terrifies me—which starting this podcast absolutely intimidated me. Thank you for stopping by and listening. If you enjoy it please leave a review. Those help a lot. On today show, I’m going to break down heart rate training and why it’s important to track where our heart rate goes during training sessions. I will discuss the (5) heart rate zones commonly used in cardiorespiratory training, as well as go over common formulas used to establish your max heart rate or MHR and what to do to establish your resting heart rate average. Two important numbers for establishing a Cardiorespiratory training program. All of this information will ensure that you’re exercising at the right target heart rate zone. Otherwise knows as the THR. Grab your AMP Fitness journals and let’s talk all things heart rate zones. As always folks, I am a trainer/online coach here in San Antonio, Texas and my mission is to help you move and feel better, be stronger in your day-to-day tasks, and be fully in charge of your unique fitness journey. Two quotes I can’t get enough of lately: “One good day does not mean you can coast tomorrow. You never have it fully licked. Making good choices is an endless process. Many areas of life that we value most—our relationships, our fitness, our craft—require a continual commitment."
“I don't want to get to the end of my life and find that I just lived the length of it. I want to live the width of it as well."
I would love to see if we’re a fit to work together. You never know the possibilities until you reach out. My email is ampfitness247@gmail.com and IG: amp_fitness_ reach out to me. Let’s start the show!
Helpful formulas discussed during the show.
To estimate your maximum age-related heart rate,[ 207 – 0.7 x Age ] For example, for a 37-year-old, would be:
207-0.7x 37= 181 as my max heart rate.
An advanced formula that you can use is the HRR formula. The heart rate reserve or Karvonen formula which takes into account your resting heart number—which is a vital health indicator to continually keep track of.
Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR example
181-60=121
121x0.75=90
90+60=150 beats per minute at 75% of my max heart rate

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