如果您是锻炼的新手 - 或者是新手的锻炼，以使更快，更长或改进的目标锻炼 - 您可能还没有开始监测您的心率。当然，您可能知道如何far您正在奔跑，但您知道如何难的? Training with heart rate zones can help you track your intensity, which will help you get to that next level of fitness.
First off, your monitor matters. It应该像您的一部分一样感到不言而喻。手腕上有心率监测器的健身追踪器在运动过程中的准确性不佳，因此在购买前进行研究。如果您的显示器的胸带发痒，太紧或不舒服，请找到一条新的。
For some background on heart rate training, check out these rules for heart rate success.
KNOW YOUR ZONES
前职业马拉松运动员和铁人铁人三项运动员莎莉·爱德华兹（Sally Edwards）说，弄清楚每个区域中确切的心率的最佳方法不是公式。作为起点，她建议以220的配方减去您的年龄，但她补充说，这并不总是100％准确。
Edwards believes that it takes data collection before you can really set yourfive heart rate zones：硬，高度，低压，高度且容易（也称为区域1-5）。当然，硬的时间是您花费最少的时间，而高调和轻松的是您在大部分基本里程中都会使用的心率区域。
Most people tend to run in the low to high-moderate zones but completely miss the hard and the easy zones — and that’s what Edwards, who owns a company called Heart Zones, is hoping to change. The best training regimens combine truly easy recovery after bursts of intense effort, but they rarely linger in the moderate zone.
USE THE DATA
Tracking heart rate is just the first step in heart rate training. The next step is to take the data and measure it, either solo or with a coach. By keeping track of your heart rate zones per workout, you can measure whether a training plan is actually effective.
In reviewing your data, look for trends:
- 当您继续训练时，所有区域的速度都应该增加。
- For example, you could run a 10-minute mile in July at 140 beats per minute, but in September, your pace was down to 9 minutes per mile at 140 BPM.
- You should also be able to stay in a zone longer if endurance is your goal.
- For example, in July, you could run in the hard-easy zone for 30 minutes before your heart rate started to rise, but in September, you ran for 43 minutes.
KNOW YOUR GOALS
It might seem obvious, but how you train depends on what your goals are. Monitoring your heart rate helps keep your intensity in check. If you’re a seasoned runner aiming to race for a PR in a 5K, you’ll focus on short workouts in the hard or high-moderate zones. If you’re training for your first marathon, you’ll stay in the easy and high-easy zones as you increase volume. In terms ofrunning long when you haven’t before, it’s best to increase intensity or volume, but not both at once or else you risk injury.
DON’T STRESS ABOUT BURNING FAT
爱德华兹说，每个区域都会燃烧脂肪。只要您锻炼，您就会在烧毁卡路里。专注于坚持计划的锻炼，并提供固体，蛋白质包装的恢复餐，而加工后的碳水化合物则低。通过观看饮食，您会看到最好的脂肪燃烧结果，而不是通过在2区闲逛几个小时以后才能吃甜甜圈。
在第1区和5区训练更多；在3中少
As mentioned earlier, the most efficient way to build speed and endurance is to vary intensity. First, spend time going slow and easy; this will train your body to be efficient and not burn through your glycogen stores. Then spend time going fast and hard, so your muscles begin to grow and adapt to high speeds. That gray/moderate zone doesn’t offer as many gains, but if it’s the pace you enjoy, then allow yourself to train there occasionally. As long as you’re still getting those quality workouts, you’re doing great.
DATA-DRIVEN DOESN’T MEAN SOULLESS
您可能开始锻炼并跑步以保持身体状况或准备比赛，但是我们大多数人最终从实践中找到了一定的喜悦。不要让不断的监视为您改变。请注意您的心律，但也请注意您的心脏本身。坚持对锻炼的热爱，如果您发现将数据记录到软件程序中，则可以从中脱颖而出 - 并且您没有主要的目标或比赛，请考虑休息一下。很有可能您可能会错过反馈循环，并且会再次绑在心率监视器上。
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