HEART RATE MONITOR ISBN: $ US/ 12.95/$ CDN
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1 HEART RATE MONITOR ABOUT THE BOOK Since it has been possible to wear a heart rate monitor on your wrist, nearly everyone has been able to monitor and control their training load and intensity, for these small gadgets provide accurate biofeedback. Monitors have made rapid advances in recent years. As well as accurately measuring heart rate, they can now be used to run tests to determine individual training zones, fitness or stress levels. There are also many programs that are able to structure training more effectively. But how can one find and use such a gadget for one s personal goals? How should an endurance, therapeutic or cardiac rehabilitation workout best be structured? The book gives competent answers to all the questions you may have concerning training with a heart rate monitor. It aims to make you more autonomous so that you can plan your own training. ABOUT THE AUTHOR Kuno Hottenrott is the Director of the Institute of Sports Science at the Martin-Luther University Halle-Wittenberg, Germany. Back in 1985, he carried out scientific studies on the first heart rate monitors from Finland at the University of Kassel. He has produced countless publications on endurance sports. Professor Hottenrott is himself an active endurance athlete with a personal marathon record of 2 hours 36 minutes. ISBN: $ US/ 12.95/$ CDN
2 Training with the Heart Rate Monitor
3 NB: For the sake of convenience, we have used the male form of address to include male and female.
4 Training with the Heart Rate Monitor Kuno Hottenrott Meyer & Meyer Sport
5 Original Title: Trainingskontrolle mit Herzfrequenz-Messgeräten Meyer & Meyer Verlag, 2006 Translated by Heather Ross British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Kuno Hottenrott Training with the Heart Rate Monitor Oxford: Meyer & Meyer Sport (UK) Ltd., 2007 ISBN: All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher by Meyer & Meyer Sport (UK) Ltd. Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg, New York, Olten (CH), Oxford, Singapore, Toronto Member of the World Sports Publishers' Association (WSPA) Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN: verlag@m-m-sports.com
6 5 CONTENTS 1 Why Exercise with a Heart Rate Monitor? The Heart and Its Rhythm The Heart A Sensitive Organ Exercise to the Rhythm of Your Heartbeat Resting Heart Rate Maximal Heart Rate and Heart Rate Reserve Recovery Heart Rate Heart Rate Variability Special Influences on the Heart Rate and Heart Rate Variability The Heart Rate Monitor The History of the Heart Rate Monitor Functions of the Modern Heart Rate Monitor Tips for Purchasing a Heart Rate Monitor First Encounter with a Heart Rate Monitor Determining Individual Heart Rate Target Zones Determining Endurance Ability and Fitness Monitoring Relaxation and Mental Stress Care and Maintenance of the Heart Rate Monitor Training with the Heart Rate Monitor The Optimal Work:Rest Ratio Exercise Zones for Fitness and Endurance Training Training by Heart Rate Formulae Training by the Endurance Method Heart Rate Monitored Interval Training Training by the Repetition and Tempo Methods Heart Rate Measurement during Competition The Keeps U Fit Own Training Program Designing a Workout for Different Sports Designing a Workout: Warm-up and Cool-down Walking and Nordic Walking The Ideal Lifetime Sports Running A Sport with a High Energy Demand Cycling A Suitable Sport for Fat Metabolism Training...96
7 5.5 Swimming A Good Compensation Sport Cross-country Skiing A Varied Form of Total Body Training Inline Skating A Demanding Sport Training for Different Target Groups The Untrained, Healthy Beginner The Ambitious Fitness Athlete The Competitive Athlete The Overweight Training with Reduced Cardiovascular Function Frequently Asked Questions (FAQ) Keyword Index Bibliography Photo Credits...150
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