Low heart rate training means training your heart to beat at a normal pace while exercising. Read on to learn about the benefits of this technique.
You may think it’s normal for your heart to pound while you exercise, but that may not be the case. Low heart rate training is a way to ensure your heart beats at a comfortable and safe pace while you exercise. At first, you may feel that exercising this way slows your pace and allows you to work harder. But if you continue to train your heart to beat at a safe pace while exercising, you will eventually reach a stage where you can match your normal pace and quality of exercise. Low heart rate training not only keeps your heart healthy, it also reduces the risk of injury and helps you stay stress-free. What else? It can also help you lose weight. But you have to keep at it.
What is low heart rate training?
Low Heart Rate Training (LHRT) is when you train or exercise at a slower pace and lower intensity to avoid getting your heart rate up too much. “This helps your body use oxygen more efficiently, improves endurance and minimizes the risk of injury. Athletes typically use this to increase their lung capacity without overexerting themselves,” explains fitness expert Spoorthi S. The American Heart Association states that a target heart rate during training will give you the most benefit. Therefore, it is important to know your heart rate during exercise. For people aged 30-40, your target heart rate should be between 190 bpm and 180 bpm. It is important to measure your heart rate regularly during exercise.
What are the benefits of low heart rate training?
Low-intensity cardio training improves your body’s fat-burning ability over time and increases your cardiovascular efficiency, says a study published in the International Journal of Sports Medicine. It helps increase your endurance while reducing stress on your heart. The goal is to get you stronger longer and safer without spiking your heart rate. When you run or exercise at a slow pace, you prevent your heart rate from getting too high. This improves your lung capacity and helps your body use energy more efficiently. The end goal is to quickly reach a stage where you can exercise at a normal pace without your heart rate spiking. This allows you to exercise without putting too much strain on your heart.
What is the ideal heart rate for low heart rate training?
For low heart rate training, you should aim for 50-70% of your maximum heart rate (Max HR). “There’s a simple formula to calculate your Max HR: 220 minus your age. For example, if you’re 30 years old, your Max HR is 190, so you should aim for 95-133 beats per minute for low intensity training,” says Spoorthi.
You may also like
How can I check my heart rate while exercising?
Wearing an activity tracker can help you find and track your heart rate and pulse rate, but you can also do it manually. The American Heart Association offers a simple method: Track your pulse on the inside of your wrist, away from your thumb. Press lightly on an artery with the tips of your index and middle fingers. Count your pulse for 30 seconds. Double this number to get your beats per minute.
What is the purpose of low-intensity cardio training?
Low-intensity cardio training aims to improve your aerobic system, burn fat for fuel more efficiently, increase endurance, and improve recovery time. “It’s especially effective for endurance athletes and beginners who want to improve their fitness without pushing themselves too hard,” says Sporty.
The benefits of low heart rate training
The benefits of low heart rate training are:
1. Improved endurance
Training at a lower heart rate will improve your aerobic base and help you exercise for longer. A study published in the Journal of Clinical Medicine looked at the effects of exercise on resting heart rate. Resting heart rate is associated with mortality, and regular exercise is associated with a lower mortality rate. There are also some stretches you can try to improve your heart health.
2. Injury prevention
The lower intensity of the exercise helps reduce the risk of injury from overtraining, so this training method may be more durable and last longer. In addition to this, check out other shoulder exercises that reduce the risk of injury and master them to protect yourself.
3. Fat burning
During low-intensity exercise, your body primarily uses fat for energy. This promotes fat loss in your body. Read on to find out more about other fat-burning exercises you can try to boost your weight loss.
4. Increased resilience
Low heart rate training aids in active recovery. It also helps in reducing muscle soreness in the body. According to a study published in Frontiers in Physiology, low intensity exercise is more effective than rest when it comes to active muscle recovery. Cycling at a moderate speed also improves your heart condition.
5. Reduce stress
Training at a lower heart rate produces lower cortisol levels than training at a higher intensity, which helps manage stress in the long run.
How long does it take for low heart rate training to have benefits?
You’ll start to see some benefits in endurance and fat burning in the first 4-8 weeks, but keep in mind that significant improvements may take longer. Low heart rate training requires patience and consistency, so be persistent. A study published in Health Care magazine found that it can take up to a month to see results from an hour of low-intensity cardio training, twice a week.
Does your heart rate ever get too low while exercising?
Yes. If your heart rate drops below 50% of your maximum heart rate, you’re not taxing your cardiovascular system enough and you might not see any real benefits. It’s important to find the right balance while training. According to the Centers for Disease Control and Prevention (CDC), your ideal maximum heart rate can be calculated by calculating your maximum heart rate and subtracting it from 220. However, if you’re attempting low heart rate training, you can subtract this from 180. This will be your actual heart rate.
What are the risks of having a slow heart rate during exercise?
While low heart rate training is safe for most people, it may be less effective and take longer to see results. “Training at a very low heart rate can make your workout less effective and slow your fitness progress,” says Sporty. Plus, if you start to feel dizzy or extremely fatigued, it could be a sign of something more serious. In that case, it’s best to consult a healthcare provider.
See a sample low heart rate training plan here
Warm up: 10 minutes of brisk walking or cycling, keeping your heart rate at 50-60% of your maximum heart rate. Work out: 30 minutes of jogging or steady cycling, maintaining your heart rate at 60-70% of your maximum heart rate. Cool down: 10 minutes of easy walking or stretching to gradually slow your heart rate. Frequency: 3-4 times per week for consistent results.
summary
Low heart rate training is an important step in maintaining cardiac health and wellbeing. It is very important to regulate your heart rate and not let it spike while exercising. Not only will this keep your heart healthy, it will also reduce the chances of injury, help you lose fat and keep stress levels in check.
