Heart Rate Training

[bowrunner]

I have done a decent amount of exercising thus far. I workout daily, with a broad spectrum of exercises from lifting, running, swimming, and more recently, crossfit. In the near future I am thinking about doing a half-ironman in June. With that said, I am going into this small test in decent shape. This all, though good for you, still does not quite get you ready for hunting up a mountain at 11,700ft.

I am going to try and do heart rate specific training. I have done some research on this topic, and I believe I understand the ultimate goal. I intend to perform the same movement or exercise at a lower heart rate. (No brainer) A lot of what I have read shows two specific approaches. One, is maintaining a lower heart rate for the duration of your workout and eventually you will be able to perform more and more at that same heart rate. Next is to perform at a high heart rate, and doing the same exercises at the same speed, your heart rate will start lowering.

I am working on this to ultimately be affected less by higher altitude hiking and hunting. I am currently living around 700ft above sea level. My question is if anyone has done any specific heart rate training, and if they were happy with the results? Or is this whole heart rate training just a trend...

 

[SunnyInCO]

I have done heart rate training from a competitive mountain bike focus. It is definitely not a trend and if done properly can definitely work. I will try not to get too geeky. Depending on what you have read it might have said something about starting with a "test" to use as a baseline then a period of 'base' training, usually in zone 2. Another 'test' to see progress then more blocks in zone 3,4,and 5.

If you can find an endurance coach in your area (cycling, running, triathlon, etc.), and are willing to spend some money on a training program for your 1/2 you can definitely mesh your two goals (running/hiking) into a plan. I would also invest a GPS (Garmin) with a heart rate strap and stay away from the fitbit's of the world.

If you do a 1/2 or another endurance race it will only help with your hunting. I am by far in the best shape of the guys I hunt with and no way are able to keep up with me. It is definitely worth staying in shape year round and not focus on "hunting" shape.

 

[Slugz]

Remember regardless of the shape you show up at the trail head......a gradual thought out acclimation to altitude will also benefit you greatly......getting the right blood cells moving your O2 for effective use is looked over a lot IMO. A gradual step up to 8k is key.
I see a night and day difference when I have friends coming from sea level and they spend 24 hours at the farm at 6800' then start the drive to camp which adds another 24 hours..... before reaching camp at 9500'. Those guys are hunting hard the next day. Just something else to think about.

 

[bowrunner]

Sunny - I use the nike+ app for gps and pace tracking and checked it with a garmin and it is surprisingly accurate, but I just bought a fitbit charge hr on ebay unfortunately before you recommended against it. I can look into a chest strap if this proves to not be accurate enough. I agree with your thoughts on meshing the two training programs. I am planning on using a 1/2 ironman training program, while focusing on heart rate specific training on each exercise as you said. I think this is a good base for a test, because the training progressively increases in intensity, therefore giving you a good idea of your heart rate training progression as well.

When you train though, what heart rates do you focus you efforts on? Is it just keeping all of your workout in the 3-5 zone, or do you do an equal number in each? If you have any other ideas on your training zones that would be helpful. Thanks

Slugz- I agree that acclimating to the higher elevation is very important, but sometimes hard to do because of excitement for the hunt. When I finally get out west, the first thing i want to do is head up the mountain and start hunting, but my dad and I have always taken a night at "base camp" prior to heading up the mountain to hunt. And up to this point, we have not had issues with sickness, just out of breath at 11000+. Thanks!

 

[SunnyInCO]

I am not familiar with that specific Fitbit but sounds like it may take the pulse from the wrist. If so i have heard and read that they are not the most accurate but will most likely be close enough to provide you a good idea of your heart rate. Consistency might be off slightly but again only what I have heard and read. The other reason I like gps are to track mileage, rough estimate of elevation gains, pace, etc.

Generally speaking you want to vary what zones you are in. You do not want to stay in all low zone, you are not training your body to become more efficient and do not want to stay in all high zones, you will become exhausted and over trained/over tired which will lead your body to shut down and where injuries happen.

Zone 2 is generally considered your endurance zone which most endurance training is focused on. Zones 3/4 are generally used in training for short intervals until your training peaks before a race for example. Lets say you run 3 days a week. You might use Sat/Sun as your long run, zone 2. Tues and Thursdays are where you would start the process of gradually increasing time in your aerobic (3) and anaerobic (4) zones with specific workouts. The important part is 'gradually' increasing your time in these zones.

Again, not trying to get too geeky for a hunting forum. A lot will also depend on what your fitness level is now and where you would like to go. I like to have somewhat of a structured program to follow but not too rigid as life is too crazy right now. Let me know if you have any other questions.

 

[Finsandtines]

IMO, Fitbit is not a good tool. Better than nothing for average joe but that does not sound like you. There is a ton of inaccuracy associated with measuring heart rate, steps, calories etc at the wrist. Best thing would be a high quality chest strap should you choose to do hr training.

Are you wanting to do this for hunting or half iron or both? These are two different animals.....literally and figuratively. How do you plan to monitor/measure progress and what is your goal?

Whatever you do, my suggestion is not get caught up in the hype of what zone for how long unless you are a professional or will be working with one. There are too many variables when getting this technical and there is not a one size fits all. I would use the kiss method and keep it simple. You want to be in the 70-90% of max hr for 20-25 minutes during your workouts at least 3 times a week for at least 3 months prior to hunting for best results. This will increase your vo2 max which will increase your performance in any situation.

Disclaimer....see a physician or health care professional before embarking on any exercise regimen to make sure it is right for you!

 

[bowrunner]

Both replies are very helpful. I am planning on training for the half ironman using some heart rate training techniques, but continuing on after that focusing more on hunting until September. I printed out a training program for the half ironman, which is a 12 week program with 5 workouts a week. I always modify training programs because I like to work in some strength and cross fit workouts too. I also like to work in some quicker and harder exercises in which most training programs for endurance races do not focus on.

For example, I trained for a marathon late last summer and I only ran 3 times a week roughly and mixed in some biking. Each workout, however, I focused on something different. One day for example I would run 800m repeats, and the next i would run 15 miles. I know that I utilized different heart rate zones, but I did not monitor it in any way. I just think this would be a way to give me a better idea of my progress. So, I think using the heart rate monitor I would run my 800 m repeats and push for the same times, and look to see a lower heart rate at the end of it. Or, run my long distance at the same pace at lower heart rate. Those are just my thoughts...

 

[bowrunner]

I will say that I think this Fitbit I bought is not really worth it at all. I bought it used on ebay so I dont have a lot invested in it, but the only use I have for it is the heart rate monitor. I have been checking the accuracy of it, and so far it seems to be accurate. I think I will look into a chest strap tho in the near future.

 

[lang]

I just got a timex hr and it seems to be good so far. I'm a newbie to it too, so will probably see in the next few months if it makes a difference.