| Hi Friend,
If you’re like most folks, your heart rate number isn’t something you think about too often. But what if I said, the timing of your ticker is one of the most important numbers you can know. How so? Well, not only will your resting heart rate warn you about any possible health hazards, but it’s an amazingly accurate way to monitor your weight training.
Some figures for you…
A healthy resting heart rate for Mr and Mrs average rolls in at around 60-100 beats per minute (bpm). And what if you’re a highly-conditioned athlete? That number drops to 40-60 bpm or less.
For example, former British cyclist Chris Boardman said he had a resting heart rate of 38 in his prime. He won three stages of the Tour De France during his career, sometimes cycling up to eight hours non-stop to train.
Then there is Miguel Indurain, five-time Tour de France winner and Olympic gold medalist. In 1996, he recorded a resting heart rate of just 28.
And let’s not forget tennis legend, Bjorn Borg. At a few beats higher, the super-Swede was reported to have a resting heart rate of 35.
For sure, these guys are genetic marvels. But how do these figures help us mere mortals?
Well, the good news is, your heart rate isn’t set in stone. By regularly engaging in exercise - such as weight training - you can help your heart become more efficient at pumping the red stuff. The result? A fitter and more athletic you.
With that in mind, here are 3 things your heart rate tells you about your training:
1. You’re Overtraining.
We’re all familiar with that endorphin rush we experience when we give it our all in the gym. And while pushing your body can lead to great gains, it can also come at significant cost. Train too hard, and an increased resting heart rate could be telling you it’s time to dial back your exercise and boost your recovery. Instead, give yourself the proper rest you require, and your body will bounce back stronger.
2. You’re Stressed.
A raised resting heart rate is commonly linked to stress. Get too much, and the associated increase in resting heart rate can result in cardiac issues such as a stroke. To avoid this, try the following: - Add more relaxation into your day,
- Go for a walk,
- Reduce your training poundages in the gym,
- Plan periodic gym layoffs to target stress.
3. You're Not Sleeping.
When you're not sleeping properly, a lot of nasty stuff happens. For instance, science shows sleep deprivation negatively affects resting heart rate along with the reproductive system. Figures reveal how men who sleep just five to six hours a night have diminished testosterone levels of someone ten years their senior.
So there you have it. 3 things your heart rate tells you about your training along with some simple steps to keep your ticker in tip-top condition.
Until next time,
Squat for Glory!
Lee
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