Do you use a heart rate monitor for cardio? Have you ever thought about using it for weight training. Think about it. Instead of using time between sets, i.e. a short 45 sec rest period to even up to 3 mins rest period between exercise/sets, go by your heart rate. By measuring your heart rate you are eliminating the guess work for recovery and/or how hard you are actually working. Time is not going to guarantee sufficient recovery of your energy system and neural mechanism. Recovery of your energy system and neural mechanism is essential when doing weight training so you do not under or overtrain.
How would you go about measuring this? You will need 3 things: a heart rate monitor (I suggest Polar but there are many brands out there), Your resting heart rate, and your maximum heart rate.
What is your Estimated Heart Rate Max?
220-age=Estimated HR Max
You can make adjustments as you work and record your training sessions.
You can also get a clinical test for a more accurate maximum heart rate with a max heart stress test with a clinical professional.
How do you figure out your Resting Heart Rate?
Measure with your HR monitor immediately in the morning upon waking. Should be taken on 5 consecutive days and calculate an average by adding results from each day and dividing that number by 5. Resting heart rate should be on days you are feeling well and healthy.
You will find that HR to increase in higher intensity classes and activities then in muscle building classes and activities. Running usually causes the highest HR. Though sessions and recording, you will definitely see progress.
Keep in mind, that there are outside forces that can also effect HR like:
Temperature – Heart Rate increases with hotter temps and humidity.
Altitude – higher altitude increase heart rate and lower altitude decrease heart rate.
Hydration – dehydration can cause heart rate to increase.
Fuel – as exercise intensity is increased more carbs are burned and less body fat is metabolized through the body.
Stress – increase Heart Rate
Medications
Smoking and Drinking – raises your heart rate.
While weight training you want to keep your heart rate at certain zones. Next time you are weight training try to keep your heart rate between 70-90% of your max heart rate during the work phase and resting until your heart rate drops to 50-60% and then get back to work. So if your estimated max heart rate is 180 beats/min., 70-90% would be 126-162 beats per minute and 50-60% of 180 would be 90-108 beats/min. Do keep in mind that bigger muscles will cause your heart rate to increase to higher levels and small muscle like shoulders will not cause your heart rate to increase substantially.
Journal this and watch how your progress improves.
-ConqKerr Fitness