Sports Fitness Training Can be Improved by Monitoring Your Heart Rate

Sports Fitness Training Can be Improved by Monitoring Your Heart Rate

Many athletes focus on strength building, nutrition, speed, and agility to maximize their sports fitness training. They may pore over game films to try to gain an edge over their opponents. The least understood and most overlooked aspect of sports fitness training is recovery.

There are different types of recovery. There is the recovery between exercises and the recovery between sets of one exercise. There is recovery after a workout, and recovery between training periods that may last for months.

What many athletes need to understand is the importance of recovery of the heart rate. One of the most effective ways for determining if an athlete is nearing competition shape is monitoring heart rate.

The goal is to be able to get your heart rate up to 180 bpm (beats per minute), and back down to 120 bpm as fast as possible. This means you are in good shape and are less likely to get fatigued easily. If an athlete cannot recover quickly, they lose their energy and skill level, and usually their overall focus. So it is critical that the recovery response to physical activity is monitored and improved.

The easiest way to monitor your recovery response is to use a heart rate monitor. These usually include a watch and band that you place around your torso. You can also use a finger heart rate monitor. This way you can see exactly where your heart rate is anytime during your training session.

The first thing you have to do is get your heart rate up to 180 bpm. When you have reached this rate, stop all activity and note how long it takes for your heart to slow down to 100-120 bpm. This is your baseline. Now you can work on improving your numbers.

If you can get your heart rate to drop to 120 in 90 seconds, or drop to 100 in 120 seconds, you are ready to compete and are less likely to fatigue easily.

Use the same type of movements that you will be doing in your respective sport. If you train to get only one movement that gets your heart rate to acceptable levels, when you perform another movement you may still get fatigued.

If a mixed martial arts fighter concentrates on punching the heavy bag for ten minutes to get his heart rate up to 180, and then lets his heart rate slow, he is in shape to punch the bag. But when he is actually in competition and has to wrestle and kick, he may not be prepared for those movements and may still get fatigued.

The best chance of improving your sports fitness training by monitoring your heart rate is to work on specific movements that mimic your sport. This will improve your recovery time and help you to be fully ready when it is time to compete.

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