Sight Search

Heart-rate Training

Text by Jessica B. Adams, Ph.D., and Jaime B. Adams, M.S., C.S.C.S
Photos by Stephen Frink

Affordable, wearable heart-rate monitoring technology is changing the way we work out. Heart-rate training allows people to accurately determine their exercise intensity, which can be used to promote significant gains in areas such as aerobic capacity. This can lead to better overall fitness and fitness to dive. Heart-rate training was previously reserved for elite athletes because accurate monitoring technology was prohibitively expensive. Now anyone with a smartwatch can track their heart rate and gauge how hard they are working in comparison to their maximum heart rate. People with certain cardiovascular risk factors or who take heart-rate regulatory medication such as beta blockers should consult their physicians before attempting aerobic exercise. Heart-rate training may not be appropriate for this population.
A variety of formulas can be used to determine a person’s upper and lower limits of heart-rate training, or training zone, but for simplicity we will use the heart-rate reserve (HRR) equation, which considers cardiovascular efficiency (in the form of resting heart rate) and age. Find your training zone with the following steps:
First, determine your predicted maximum heart rate (MHR) by subtracting your age from 220. This rate may vary by up to 12 beats per minute. (Predicted MHR = 220–age) Next, find your resting heart rate (RHR) by counting your heart beats per minute or checking your heartrate monitor. Make sure you are seated and at rest for a few minutes prior to checking your RHR. Now calculate your HRR by subtracting your RHR from your predicted MHR. (HRR = Predicted MHR–RHR)
For example, the HRR for a 40-year-old person with a resting heart rate of 70 beats per minute (bpm) is calculated as follows:
Step 1: Predicted MHR = 220–40 = 180 bpm
Step 2: RHR = 70 bpm
Step 3: HRR = 180 bpm–70 bpm = 110 bpm
Use your HRR to identify your estimated aerobic training zone for your estimated heart rate as indicated by your monitor. Most training protocols use three to five zones. We are targeting aerobic endurance, so we will consider three training zones. Your main workout should remain in the aerobic zone (60 to 80 percent of your calculated maximum heart rate).
Zone 1: 50 to 60 percent of your calculated maximum heart rate (Use this zone for your warm up and cool down, or start here if you are just beginning a fitness program.)
(_____ HRR x 0.50) + _____ (RHR)
Zone 2: 60 to 80 percent of your calculated maximum heart rate (Stay in this zone for aerobic training. You should be able to comfortably hold a conversation.)
(_____ HRR x 0.60) + _____ (RHR) = lower limit of aerobic training zone
(_____ HRR x 0.80) + _____ (RHR) = upper limit of aerobic training zone
For example, a 40-year-old person with a HRR of 110 bpm and RHR of 70 bpm would have a lower limit of 136 bpm and an upper limit of 158 bpm for aerobic training.
Zone 3: More than 80 percent of your calculated maximum heart rate (If your heart rate enters this zone, slow down because you are transitioning to more anaerobic activity.)
(_____ HRR x 0.80) + _____ (RHR)
STEP UPS
  1.  Stand in front of the step.
  2.  Step up with your right foot, followed by your left foot (up-up).
  3.  Step down with your right foot, followed by your left foot (down-down).
  4.  Repeat, starting with the alternate foot.
  5.  Continue for two minutes.
Modification: Lower the height of the step, or reduce
the speed of stepping.
Challenge: Increase the height of the step or the speed of stepping.
HIGH KNEES WITH A KICK
  1.  Lift up your right knee to your waist (if possible).
  2.  Extend your knee so your foot is forward and leg is straight.
  3.  Bend your knee.
  4.  Place foot down on the ground.
  5.  Repeat on the opposite side.
  6.  Continue for two minutes.
Tip: The workload kicks in after the first 30 seconds.
Modification: Start near a wall until your balance improves.
Challenge: Gradually become less reliant on the wall.
MOUNTAIN CLIMBER FROM PLANK
  1.  Start in plank position on your forearms, with your elbows below your shoulders.
  2.  Keep your body straight.
  3.  Bring your knee toward your chest while maintaining a flat back.
  4.  Return to the starting position, and repeat on the opposite side.
  5.  Continue for two minutes.
Modification: Elevate your upper body on a box, step or stable chair.
Challenge: Keep a flat back, and bring your knee all the way to your arms
WINDSHIELD WIPERS
  1.  Lie on your back with your arms out.
  2.  Keep your knees bent in table-top position.
  3.  Rotate your knees slowly to one side without letting your knees touch the floor.
  4.  Repeat on the opposite side.
  5.  Continue for two minutes.
Modification: Don’t bring your knees down very far.
Challenge: Extend your legs straight.
SIDE PLANK WITH ROTATION
  1.  Start in a side plank position on your right forearm.
  2.  Raise up your left arm to the ceiling.
  3.  Rotate your body, threading your left arm under your body.
  4.  Return to the starting position.
  5.  Repeat on the opposite side.
  6.  Continue for 60 seconds on each side.
Modification: Put your knee on the floor.
To avoid an increased risk of decompression sickness, DAN® recommends that divers avoid strenuous exercise for 24 hours after making a dive. During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.

Categories

 2020
 2019
 2018
 2016
immersion and bubble formation Accidents Acid reflux Acute ailments After anaesthesia Air Quality Air exchange centre Air hose failure Air supply Airway control Air Alert Diver Magazine Alternative gas mix Altitude changes Altitude sickness Aluminium Oxide Ama divers Amino acids Anaerobic Metabolism Animal life Annual renewal Apnea Apnoea Aquatic life Archaeology Arterial gas embolism Arthroscopic surgery Aspirin Aurel hygiene BCD BHP BLS BWARF Back adjustment Back pain Back treatment Backextensors Badages Bag valve mask Bahamas Balancing Bandaids Barbell back squat Barometric pressure Barotrauma Basic Life Support Batteries Bench press Benign prostate hyperplasia Benzophenones Beth Neale Biophysics Black Blood flow Blood thinners Blue Wilderness Blurred vision Boat safety Bone fractures Bouyancy compensators Boyle's Law Boyle\'s Law Bradycardia Brain Breast Cancer Breath Hold Diving Breath holding Breath hold Breath-hold Breathing Gas Breathing gas contamination Breathing Breathold diving Broken bones Bruising Bubbleformation Buddy Exercise Buddy checks Buoyancy Burnshield CGASA CMAS CO2 COVID-19 COVID CPR Cabin pressure Caissons diseas Camera settings Cameras Cancer Remission Cancer treatments Cancer Cannabis and diving Cannabis Cape Town Dive Festival Cape Town Dive Sites Cape Town CapeTown Carbon Monoxide Carbon dioxide Cardio health Cardiological Cardiomyopathy Chamber Safety Chamber science Charging batteries Charles' Law Charles\' Law Charles\\\' Law Charles\\\\\\\' Law Charles\\\\\\\\\\\\\\\' Law Charlie Warland Chemotherapy Chest compressions Chiropractic Chlorophll Christina Mittermeier Citizen Conservation Cleaning products Coastalexcursion Cold Water Cold care ColdWater Cold Commercial diving Commercial schools Composition Compressed Air Compressed gas Consercation Conservation Photographer Conservation photography Conservation Contact lenses Contaminants Contaminated air Coral Conservation Coral Reefs Coral bleaching CoralGroupers Corals Core strength Corona virus Coro Courtactions Cristina Mittermeier Crohns disease Crowns Crystal build up Crystallizing hoses Cutaneous decompression Cylinder Ruptures Cylinder handwheel Cylinder valves DAN Courses DAN Profile DAN Researchers DAN medics DAN members DAN report DCI DCS Decompressions sickness DCS theories DCS DEMP DM training DNA DReams Dalton's Law Dalton\'s Law Dalton\\\'s Law Dalton\\\\\\\'s Law Dalton\\\\\\\\\\\\\\\'s Law Danel Wenzel Dauin island Dean's Blue Hole Dean\'s Blue Hole Deco dives Decompression Illness Decompression Sickness Decompression Stress Decompression illsnes Decompression treatment Decompression Decorator crabs Deep diving Deep water exploration Delayed Offgassing Dental Diaphragms Diseases Disinfection Dive Chamber Dive Computer Dive Destinations Dive H Dive Industry Dive Instruction Dive Instructor Dive Medical Form Dive Medical Dive Practices Dive Pros Dive Research Dive South Africa Dive Training Dive Travel Dive accidents Dive buddies Dive computers Dive courses Dive excursions Dive exercise Dive fitness Dive gear Dive heallth Dive health Dive medicals Dive medicines Dive medicine Dive operators Dive planning Dive safety 101 Dive safety Dive safe Dive staff DiveLIVE Diveleader training Diveleaders Diver Health Diver Profile Diver infliencers Diver on surface Divers Alert Diving Divas Diving Kids Diving Trauma Diving career Diving emergencies Diving emergency management Diving fit Diving guidelines Diving injuries Diving suspended Diving Dizziness Dolphins Domestic Donation Dowels Dr Rob Schneider Drift diving Drysuit diving Drysuit valves Drysuits Dyperbaric medicines EAPs EAP Ear pressure Ear wax Ears injuries Eco friendly Education Electronic Emergency action planning Emergency decompression Emergency plans Emergency underwater Oxygen Recompression Emergency Enviromental Protection Environmental factors Environmental impact Environmental managment Equalisation Equipment care Equipment failure Equipment inspection Evacuations Evacuation Evaluations Even Breath Exercise Exhaustion Extended divetime Extinguisher Extreme treatments Eye injuries FAQ Factor V Leiden Failures FalseBay Diving Fatigue Faulty equipment Female divers Fillings Fire Coral Fire Safety Firefighting First Aid Equipment First Aid Kit First Aid Training First Aid kits Fish Identification Fish Life Fish Fit to dive Fitness Training Fitness to dive Fitness Flying Fractures Francois Burman Fredive Free Student cover Free diving Free flow Freedive INstructor Freedive Training Freediver Freediving performance Freediving Gas Density Gas consumption Gas laws Gas mixes GasPerformance Gases Gass bubbles Gastoeusophagus Gastric bypass Gastroenterologist Gear Servicing Germs Gordon Hiles Great White Sharks Gutt irritations HCV HELP HIRA HMLI HMS Britanica Haemorhoid treatment Hazard Description Hazardous Marine life Hazardous marinelife Health practitioner Heart Attack Heart Health Heart Rate monitor Heart fitness Heart rates Heart rate Heart Heat stress Helium Hepatitis C Hepatitus B High Pressure vessels High temperatures Hip strength Hip surgery Hippocampus History Hot Humans Hydrate Hydration Hydrogen Hydroids Hydrostatic pressure Hygiene Hyperbaric Chamber Hyperbaric research Hyperbarics Hypothermia Hypoxia IdentiFin Imaging Immersion Immine systems In Water Recompression Indemnity form Indian Ocean Indonesia Inert gas Infections Infra red Imaging Injections Instinct Instruction Instructors Insurance Integrated Physiology International travel International Interval training Irritation Joint pain Junior Open Water Diver KZN South Coast Kate Jonker Kidneys Kids scubadiver KwaZulu Natal Labour laws Laryngospasm Lauren Arthur Learning to dive Legal Network Legal advice Legislation Lenses Leukemis Liability Risks Liability releases Liability Life expectancy Lifestyle Lightroom editing Live aboard diving Liver Toxicity Liver diseas Low blood pressure Low pressure deterioration Low volume masks Lung Irritation Lung function Lung injuries Lung squeeze Lung surgery Lung MOD Macro photography Maintenance Malaria Mammalian Dive Response Mammalian effect Marine Biology Marine Scientists Marine conservation Marine parks Marinelife Masks Master scuba diver Maximum operating depth Medical Q Medical emergencies Medical questionaire Medical statement Medicalresearch Medication Mehgan Heaney-Grier Mermaid Danii Mesophotic Middle ear pressure Mike Bartick Military front press Mixed Gas Mono Fins Mooring lines More pressure Motion sickness Mozambique Muscle pain Mycobacterium marinum National Geographic Nausea Nautilus Neck pain Neuro assessments Neurological assessments Nitrogen Narcosis Nitrogen build up Nitrox No-decompression Non-nano zinc oxide Non-rebreather Mask Nonrebreather masks Normal Air Nosebleeds O2 providers O2 servicing OOxygen maintenance Ocean Research Ocean pollution Oil contamination Open water divers Optical focus Orbital implants Oronasal mask Osteonecrosis Out and about Out of air Outreach Oxygen Administration Oxygen Cylinder Oxygen Units Oxygen deficit Oxygen deicit Oxygen dificiency Oxygen ears Oxygen equipment Oxygen masks Oxygen supplies Oxygen supply Oxygen systems Oxygen therapy Oxygen P J Prinsloo PFI PJP Tech Part 3 Partner Training Perspective Philippine Islands Philippines Phillipines Photographers Photography Physioball Physiology Physiotherapy Pills Pistons Planning Plastic Pneumonia Pneumothorax Poison Pollution Pool Diving Pool workout Post-dive Pre-dive Predive check Preparation Prepared diver Press Release Preventions Professional rights Provider course Psycological Pulmanologist Pulmonary Bleb Pulmonary Edema Pulse Punture wounds Pure Apnea Purge RAID South Africa RCAP REEF Radio communications Range of motion Rashes Rebreather diving Rechargeable batteries. Recompression chamber Recompression treatment Recompression Recycle Reef Conservation Reef safe Reef surveyors Refractive correction Regulator failure Regulators Regulator Remote areas Renewable Report incidents Rescue Divers Rescue Procedure Rescue breathing Rescue breaths Rescue training Rescue Resume diving Return to diving Risk Assessments Risk assesments Risk assessment Risk elements Risk management SABS 019 SafariLive Safety Stop Safety SaherSafe Barrier Salty Wanderer Sanitising Sara Andreotti Saturation Diving Save our seas Science Scombroid Poisoning Scuba Air Quality Scuba Injury Scuba Instructor Scuba children Scuba dive Scuba health Scubalearners Scubalife Sea Horses Sealife Shark Protection Shark Research Shark conservation Shark diving Sharks Shoulder strength Sideplank Signs and Symptoms Sit-ups Skin Bends Skin outbreak Skin rash Snorkeling Snorkels Social Distancing Sodwana Bay Solomon Islands South Africa Spinal bends Spinal cord DCS Spinal pain Splits Squeezes Stability exercise Standars Stay Fit Stents Step ups Stephen Frink Stepping up Stroke Submerged Sudafed Sulawesi Sun protection Sunscreen Supplemental oxygen Surface supplied Air Surfaced Surgeries Surgery Suspension training TRavel safety Tabata protocol Talya Davidoff Tattoes Technical Diving The Bends The truth Thermal Notions Tides Tips and trick Tooth squeeze Transplants Travel smarter Travel tips Travel Tropical Coastal Management Tunnelling Tweezers Ultrsound Umkomaas Unconsciousness Underground work Underwater hockey Underwater photographer Underwater photography Underwater pho University of Stellenbosch Urinary retention. Vaccines Vagus nerve Valsalva manoeuvers Valve stem seals Vape Vaping Vasopressors Vasvagal Syncope Venting Virus infections Volatile fuels Washout treatments Wastewater Watchman device Water Resistance Water Weakness Weigang Xu Weights West Papua Western Cape Diving Wet diving bell Wetsuit fitting Wetsuits White balance Wide angles Wildlife Winter Woman in diving Woman Women In Diving SA Women in diving Work of Breathing Workout Wound dressings Wreck divers Wreck dive Wreckdiving Wrecks Yoga Youth diver Zandile Ndholvu Zoology abrasion acoustic neuroma excision adverse seas air-cushioned alert diver altitude anemia antibiotics anticoagulants antiseptics bandages barodontalgia bent-over barbell rows bioassays body art breathing air calories burn carbon dioxide toxicity cardiovascular cerebrospinal fluid checklist chemo port child clearances closed circuit scuba corrective lenses currents cuts dead lift decompression algorithms decongestants decongestion dehydration dive injuries dive medicing dive ready child dive reflex dive tribe diver in distress diver rescue diver training dive diving attraction doctors domestic travel dri-suits drowning dry mucous membranes dry suits dry e-cigarettes ear spaces elearning electrolyte imbalance electroytes emergency action plans emergency assessment emergency training environmentally friendly equalising equalizing exposure injuries eyes fEMAL DIVERS fire rescue fitnes flexible tubing frediving freedivers gas bubble gas poisoning gastric acid gene expression health heartburn histidine hospital humidity immersion and bubble formation immersion pulmonary edema (IPE jaundice join DAN knee longevity lower stress malaise marielife marine pathogens medical issues medical procedures medical risk assesment medications mental challenge mental preparedness micro-organisims micro minor illness mucous membranes nasal steroids nasal near drowning nematocysts neurological newdivers nitrogen bubbles off-gassed operating theatre operations orthopeadic outgas pain perforation phillippines physical challenges pinched nerves plasters polyester-TPU polyether-TPU post dive posture prescription mask preserve prevention psychoactive pulmunary barotrauma rebreather mask rebreathers retinal detachment risk areas safety stops saturation scissors scuba equipment scuba single use sinus infections smoking snorkeling. spearfishing sterilising stings strength sub-aquatic sunscreen lotion swimmers ears tattoo care tecnical diver thermal protection tissue damage toxicity training trimix unified standards upwelling vision impaired warmers water quality zinc oxide