top of page

Heart Rate Training

Exercise that results in cyclic bursts of elevated heart rate, followed by recovery, improve cardiopulmonary fitness more that sustained cardio.

​

BeatFit contains two workouts that provide for this form of training:

​

     -Sawtooth, which cycles between Peak and Base heart rate

     -Plateau, which allows for setting Peak heart rate for a defined time

​

For optimum results, the peak heart rate should be set between 80-95% of maximum with 7 or more repetitions. Time at Peak rate (Plateau workout) should be capped at or below 4 minutes.

​

The transition from controlled breathing to panting correlates well with the rise in heart rate to the 80-95% zone of effectiveness.

​

The time to recover between cycles will shorten as cardiopulmonary fitness is improved.

Resources

Aerobic high-intensity intervals improve VO2max more than moderate training
https://www.ncbi.nlm.nih.gov/pubmed/17414804/

The Type of Exercise That Helps You Live Longer
http://time.com/4750262/high-intensity-interval-training-longevity/
    
HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans
https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

Exercise Intensity and Energy Expenditure of a Tabata Workout
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

How exercise, interval training in particular, helps your mitochondria stave off old age
https://www.sciencedaily.com/releases/2017/03/170307155214.htm

American College of Sports Medicine Information on HIIT
https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

​

Aerobic Fitness Test: The Step Method
https://www.health.harvard.edu/staying-healthy/aerobic-fitness-test-the-step-method

bottom of page