Heart rates are well known as a guide to exercise intensity.
Timestamps
0:00 Introduction
0:27 Faster Masters Rowing Radio – the podcast for masters.
The show this week is brought to you by Tip of the Blade, notes on rowing. A book by Marlene Royle which is a collection of articles, presentations and interviews.
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2:36 This past week – check out the Global Remote Head of the Charles race – a charity event for 4702 meters from 31 January through 6 February
https://www.regattacentral.com/regatta/?job_id=7651&org_id=0
06:04 Intensity and heart rate
The rule of thumb 220 less your age is wildly inaccurate.
11:06 What affects heart rate?
Lactate is developed in your blood and different intensities develop different lactate levels. Specificity is important and physiologists measure blood lactate in milimoles.
Retest regularly as lactate changes as you train.
Things that affect your heart rate include: heat, humidity, sleep, wine, altitude, dehydration.
Your heart rate is a measure of stress.
05:15 Why we use performance paces
Faster Masters Rowing prefers to use these over heart rate. You do a trial and from the trial results extrapolate training paces.
Keep out of the garbage training zones
20:23 When to use Heart Rate
Test your morning resting heart rate – what’s normal for you?
Within your workout use HR to check your rest between pieces.
23:30 HR for rest and recovery
Heart Rate Variability is useful for monitoring your sympathetic nervous system. Is your body in a state of stress or state of recovery?
28:02 FREE Webinar: Functional Movement Assessment For Masters
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