Making a Difference with a Heart Rate Monitor; Enhancing Endurance Training with High Intensity Training

Posted 10 November 2008

A Heart Rate Monitor Lesson Learned from Coach and Trainer Dr. Alinda Perrine

Imagine running on a treadmill for one hour almost every day at a similar pace for 10 years. Nancy is dedicated to staying fit. She is a busy person, balancing work as a physician and a family ranging from elementary to college age children. Her hour on the treadmill was her commitment to fitness- and sanity. Nancy never changed her training or her routine, with the exception of adding a few weights now and then.

I coached one of Nancy’s colleagues into a “new found” sport of triathlon. Nancy was impressed with her colleague’s results. Nancy called and arranged her first appointment. I learned that she had a secret desire to run a marathon, but she just didn’t know how to accomplish the goal. I immediately recognized that anyone who could tolerate her routine on a treadmill could mentally tolerate a marathon. I also realized that she had an incredible base of fitness.

When I started working with her, I evaluated her running technique and challenged her to go outside. Outside running is very different than treadmill running. I actually taught her new techniques and encouraged her to experience different terrains including, the grass, the road and hills! The wind and environmental factors amazed her as they influenced her pace, body position, and energy demands.

The heart rate monitor was a new experience. After a few months, she declared “I haven’t picked up my IPod in months. Now that I have a heart rate monitor, I stay focused on my workout. I don’t even miss the music.” By using a heart rate monitor, she was able to watch her body respond to increased demands of her new workout and that has been extremely rewarding.

After about two months outside and training with the heart rate monitor, Nancy was ready to add interval training once a week. She had never experienced a big shift in intensity. We started with 3 intervals during a workout and then moved up to 5. Then we increased the distance of the interval by a few yards, still pushing a higher intensity. Interval training was not easy. Nancy was definitely outside her comfort zone. She felt the need for me, as her coach, to be with her for intervals. Intervals were not pleasurable and she needed the extra push that I provided. Within approximately 5 weeks after including intervals once a week, Nancy’s pace improved and her heart rate stayed consistent at her new pace.

The “Lesson Learned” is that changing your workout routine is important to your fitness level. Incredible bases are wonderful launching pads for high intensity training. A fit body will usually respond quickly to interval training. But an important precursor is improving technique and assessing the athlete before adding intervals. For Nancy, using a heart rate monitor, heading outdoors, and throwing in intervals to increase intensity, opened a new door to her fitness and athletic ability. It takes all kinds of training to make a difference in fitness and performance… endurance and intensity are key.

By the way, Nancy is on her way to training for a marathon. She is currently training for her first ½ marathon. Neither rain, wind, snow, nor cold weather deters her from her goal. After the ½ marathon, she will set a 2009 date for her first marathon. Dreams become reality and Nancy is proof.

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