Training correctly: How to optimize your fitness with the right heart rate

Why is your heart rate so important for effective training?

Your heart rate is a reliable indicator of the stress of your cardiovascular system. It shows how intensely your body works and whether you are in the optimal training area. Studies show that training in the right heart rate areas increases efficiency, prevents overload and supports regeneration.

As a sniper, I learned how important it is to keep the pulse under control. When targeting, the heart rate must not increase excessively, since even minimal fluctuations affect precision. This experience has shown me how essential the understanding of the heart rate is not only in sport, but also in extreme situations.

The best sports for your heart rate training

Almost all endurance sports are ideal for heart rate training, including:

1. Run:Particularly suitable for beginners and advanced.
2. Ride a bike:Excellent for interval and basic training.
3. To swim: Gentle on the joints and optimal for cardiovascular training.
4. Hike: Perfect for the gentle entry.

Depending on the sport and objective, you can use different load areas to train efficiently.

Everything about your performance pulse: This is how you increase your performance

The performance pulse is the area in which your heart works optimally to increase physical performance. It is often between 70–85 percent of the maximum heart rate (German sports medical sheet, 2019).

Formula for the maximum heart rate:

220 – age=maximum heart rate.

In addition to the simple rule of thumb, which offers a rough orientation, there are professional methods to precisely determine the maximum heart rate:

Performance diagnostics in the laboratory:

• A heart rate test is carried out on a treadmill or bicycle ergometer. The stress gradually increases, while the heart rate is continuously measured.
• This method is particularly precise because other parameters such as the lactate concentration in the blood are also analyzed.
• Suitable for ambitious hobby athletes and professionals.

Field tests:

• Example: 3-minute test-you run or ride a bike as quickly as possible and measures the highest heart rate achieved.
• Less precise than laboratory tests, but a good alternative for hobby athletes.

Sports watches with heart rate sensors:

• Heditory wearables such as Garmin, Polar or Suunto offer functions to determine the maximum heart rate by standardized tests or algorithms.

• Comfortable and affordable for beginners.

A notice:

Before you carry out such a test, you should make sure that there are no health risks. It is advisable to obtain medical advice in advance, especially for intensive stress.

Low resting frequency: your indicator of fitness

Yes, a low resting frequency indicates a powerful cardiovascular system. Values ​​below 60 strokes per minute (BPM) are considered an indicator of fitness and health. Values ​​of 40 BPM or below can be normal for top athletes such as cyclists or marathon runners. Through years of targeted endurance and interval training, I was able to gradually lower my own resting frequency to 40 BPM. This shows how adaptable our heart is if it is regularly challenged and strengthened by controlled training.

Loading areas in heart rate training: Find your optimal area

1. Regeneration area (50–60 percent of max. HF): Promotes relaxation and fat metabolism.
2. Basic endurance (60–70 percent of max. HF): Improves the basic performance and endurance.
3. Aerober area (70–80 percent of max. HF): Increases cardiovascular performance.
4. Anaerober area (80–90 percent of max. HF): Increases strength and speed.
5. Maximum area (90–100 percent of max. HF): Is rarely used, for example at sprints.

Pulse knife in training: your advantages and tips

A pulse knife helps to control the training exactly. Beginners in particular benefit not to exaggerate, while professionals can reach tips. Studies show that athletes with pulse control can train more efficiently and avoid injuries.

Fat burning pulse: myth or truth?

The so -called “fat burning pulse” is a widespread term, but it is often misunderstood. The idea behind it: There is a heart rate zone in which the body prefers to use fat to generate energy. This is generally correct, but with important restrictions:

What is behind it?

In the case of moderate loads (approx. 50–70 percent of the maximum heart rate), the body increasingly falls back on fat reserves, while with higher intensity, mainly carbohydrates burn. However, this does not mean that more intensive units are less effective for fat burning – they burn more calories overall, which also promotes fat loss in the long term.

Focus on calorie balance:

The fat burning pulse is only a small part of the whole. The calorie balance is crucial for a successful weight loss: If you burn more calories than you pick up, you lose weight – regardless of whether the energy comes from fat or carbohydrates.

A myth in detail:

The term “fat burning pulse” is often misused to promote a certain training or device. In fact, the training should be designed individually and tailored to personal goals and fitness levels.

Interval training for maximum performance and fitness

Interval training, which alternately combines high and low loads, is particularly effective. It not only increases the maximum oxygen absorption (VOavor), but also trains the change between Anaerober and Aerober energy supply. Interval training was crucial for my preparation for racing bike competitions. By short, intensive stress followed by recreation phases, I was able to significantly increase my performance – a concept that I still recommend to my athletes today.

Conclusion: How to use heart rate training for maximum fitness

The heart rate is your inner training partner – precise, individual and versatile. Whether beginners or professional, with the right control you can avoid overload, increase your performance and stay healthy. Remember: every person is different and your heart rate is a mirror of your unique body. Start today, use a pulse knife and experience how structured movement can transform your fitness, health and joie de vivre.

This content comes from Experts Circle. Our experts have high specialist knowledge in your area. You are not part of the editorial team

About the expert:

Dr. Michèl the same

Dr. Michèl combines his expertise from sports, military and leadership to inspire people worldwide. As a sports scientist, former elite infantry and leadership expert, he helps to achieve physical and mental top performance. His Christian belief and values ​​such as discipline, respect and team spirit are the core of his work. Dr. Immediately accompanies his clients on the way to personal excellence and sustainable development.