by Mollie Millington | Feb 19, 2018 | exercise, fitness, technology
When you climb a set of stairs, does your heart rate (also known as pulse) increase? Think back to before you started exercising regularly (ages ago, I know) and was it more difficult to climb the stairs then? With regular exercise your heart, a muscle, will become stronger and be able to stay at a stable heart rate as you climb the same set of stairs. Your heart rate indicates how fit you are. If you are able to keep it steady and low (which is relative to you and your age/size/gender), you are physically strong enough to complete the task at hand.
Heart rate varies from person to person and will change as you age. A heart rate monitor can assist you in your training to make sure you are getting the most out of each session, depending on your training goals. Resting heart rate is when you are sitting or laying still. A god time to measure this is just when you wake up, before you get out of bed (yes you would have to sleep with monitor on). For most people, this would range from 60-100 beats per minute (BPM). The more athletic you are, the lower your heart rate will be. Medications, such as beta blockers, will affect your resting heart rate.
The equation typically used to calculate your maximum heart rate (MHR) is (220- your age). With this you can figure out your heart rate for different exertions. For example, if you are 30 years old: 220-30= 190 (MHR)* 60% effort = 114 BPM and 220-30=190 *85% effort = 161.5 BPM. Again, this is an estimate and will vary based on your established fitness level. There are a few other equations out there that are a bit more completed. You can also take part in a V02 max test or a field test, which will be more accurate at your current fitness level. When you exercise, you can decide how much effort you want to put into a session. The traditional school of thought is low intensity for longer duration if you want to burn fat and work on endurance (50-65% MHR) and higher MHR for aerobic conditioning (65-85%). High intensity and interval training should push you 90-100% with sufficient rest in between to allow heart to recover.
By paying attention to your heart rate, you can train smarter to ensure each minute you spend training is benefiting your overall goals. The data provided lets you know if you can push yourself harder up those hills or during fartleks, rather than the voice in your head telling you to ease up. Your heart rate monitor (and resting heart rate) can also let you know that your body has sufficiently recovered from the previous day’s work out.
The lesson? Start paying attention to your heart rate during a work out and look back to data from previous rides and runs. Look at the pattern over time and check in at a regular interval to see if your resting heart rate is dropping (which indicates improved fitness). Don’t discount recovery or endurance rides on the timetable as these are just as important to heart health. Finally, make sure you have rest built into your diary to give your entire body time to repair from your smarter training.
If you are in the market for a new heart rate monitor, you can read my product reviews here:
Suunto Spartan Trainer
My Zone MZ3
Mio Fuse
Mio Alpha 2
Ready to shop? Read this post on how to select an activity tracker as a gift here
Portions of this post originally appeared on the now defunct H2 Life Blog.
by thinkmarsh | Feb 19, 2018 | exercise, fitness, technology
When you climb a set of stairs, does your heart rate (also known as pulse) increase? Think back to before you started exercising regularly (ages ago, I know) and was it more difficult to climb the stairs then? With regular exercise your heart, a muscle, will become stronger and be able to stay at a stable heart rate as you climb the same set of stairs. Your heart rate indicates how fit you are. If you are able to keep it steady and low (which is relative to you and your age/size/gender), you are physically strong enough to complete the task at hand.
Heart rate varies from person to person and will change as you age. A heart rate monitor can assist you in your training to make sure you are getting the most out of each session, depending on your training goals. Resting heart rate is when you are sitting or laying still. A god time to measure this is just when you wake up, before you get out of bed (yes you would have to sleep with monitor on). For most people, this would range from 60-100 beats per minute (BPM). The more athletic you are, the lower your heart rate will be. Medications, such as beta blockers, will affect your resting heart rate.
The equation typically used to calculate your maximum heart rate (MHR) is (220- your age). With this you can figure out your heart rate for different exertions. For example, if you are 30 years old: 220-30= 190 (MHR)* 60% effort = 114 BPM and 220-30=190 *85% effort = 161.5 BPM. Again, this is an estimate and will vary based on your established fitness level. There are a few other equations out there that are a bit more completed. You can also take part in a V02 max test or a field test, which will be more accurate at your current fitness level. When you exercise, you can decide how much effort you want to put into a session. The traditional school of thought is low intensity for longer duration if you want to burn fat and work on endurance (50-65% MHR) and higher MHR for aerobic conditioning (65-85%). High intensity and interval training should push you 90-100% with sufficient rest in between to allow heart to recover.
By paying attention to your heart rate, you can train smarter to ensure each minute you spend training is benefiting your overall goals. The data provided lets you know if you can push yourself harder up those hills or during fartleks, rather than the voice in your head telling you to ease up. Your heart rate monitor (and resting heart rate) can also let you know that your body has sufficiently recovered from the previous day’s work out.
The lesson? Start paying attention to your heart rate during a work out and look back to data from previous rides and runs. Look at the pattern over time and check in at a regular interval to see if your resting heart rate is dropping (which indicates improved fitness). Don’t discount recovery or endurance rides on the timetable as these are just as important to heart health. Finally, make sure you have rest built into your diary to give your entire body time to repair from your smarter training.
If you are in the market for a new heart rate monitor, you can read my product reviews here:
Suunto Spartan Trainer
My Zone MZ3
Mio Fuse
Mio Alpha 2
Ready to shop? Read this post on how to select an activity tracker as a gift here
Portions of this post originally appeared on the now defunct H2 Life Blog.
by thinkmarsh | Sep 27, 2017 | product review, technology
Lately my Facebook feed has been full of questions about wireless headphones and bone conducting headphones. Here is my review that was originally posted on the now defunct H2 Life Blog.
Thumping beats really help me keep my pace. However, my small ear canals make ear buds uncomfortable and they usually fall out. I prefer the old school headphones that slip over your head. True, they are not cool and get really sweaty but I don’t have to worry about my run being disrupted so I can put my music back on. On the flip side, I worry about my safety. As a woman who usually runs alone, I always try to be aware of what is going on around me-cyclists, cars, pedestrians- I need to be able to hear my surroundings. It is a tough balance though when your music motivates you to keep going at a steady pace.
Aftershokz Bluez 2 are a wireless ‘bone conducting’ headset that allow you to listen to audio tracks while running, cycling, cleaning, walking, etc. I didn’t realise how annoying wires were until they were gone. I wasn’t getting tangled up when I swung my bum bag around or needed to remove my jacket. It was fantastic. If the volume is up too loud, the sound waves will make your cheeks buzz, but I took it as a sign that I need to turn the volume down. The sound quality is fantastic for both music and my Harry Potter audiobooks, however busy traffic can sometimes overpower the recordings. I did find on longer runs (10+ miles) the band around the back of my head would start to drop which would then need a bit of readjustment around my ears. The battery holds charge for at least a week between uses and the system will tell you (literally, it speaks) when it needs charging. It is also really easy to sync to your mobile phone.
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| SIde view of how they headphones sit |
I should add that one night at dusk, I did not hear a man run up behind me. There wasn’t any traffic and I was in my running zone with Podrunner playing. Out of the corner of my eye, I saw a tall man running up behind me. I jumped and he apologised. He was out for a run too and said he was trying to be loud as he came up behind me. Lesson learned: even though your ears are uncovered, you might still be vulnerable and not hear your surroundings.
My husband is more of a cyclist than a runner (hence the recent ride to Paris). To get another opinion on the functionality of these headphones, I asked him to try out the Bluez2 on a long bike ride. Here are his thoughts:
Commuting in London (and I’m sure elsewhere) you often see those cool guys with their headphones weaving through traffic to get where they’re going, no doubt fuelled by some up-tempo beats. Craziness. No doubt fun, but crazy all the same. Safe cycling really demands an awareness of what’s happening around you – hearing the sound of the vehicle approaching from behind can give an indication of its size, speed and, sometimes, likelihood of it trying to overtake you on that blind bend. So listening to music or the radio on closed headphones seems to me like a pretty stupid idea.
Although the Bluez2 seemed a possible way around this, I was initially sceptical. They have proven me wrong though and do a pretty good job of allowing you to listen to your favourite beats or radio show while still listening out for that traffic around you. On a couple of rides out from the suburbs of London in to the Hertfordshire countryside I listened to both a talk show – the irreverent Danny Baker Show – and music. At the moderate speeds I rode at I could hear Danny’s stories without too much problem, although much faster and on downhill sections the sound of wind past my head began to drown things out. Music wasn’t such a problem and the beats came through fine, but I imagine a windy day combined with moving at 30 km/h would make listening difficult.
The main issue for improvement I see is the need to better accommodate the wearing of sunglasses at the same time as these headphones. As they currently are you need to sit the glasses on the outside of the headphones – although not designed for this it works but after a couple of hours on the bike the sides of your head about the ear begin to ache.
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| Sunglasses vs headphones |
Overall though I think these things are great. The Bluetooth connection means there’s no need to worry about wires and I can both listen to speech and music without too much problem, while at the same time feeling like I know what’s going on around me. Just beware; if the radio show is too amusing you might get distracted, and if the beats too big you might try to take that corner just a little bit faster than you might otherwise normally do.
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| Front view of me in the Blues2 |
For both a running and cycling viewpoint, the Blues2 worked really well for us. If you normally wear sunglasses, a cap, a headband, or a big hairstyle when running or cycling, these factors may influence how well the Bluez 2 fits on your head. You should also consider if you will use it for dialogue or music and if wind speeds will impact in your ability to hear. The toughest thing is remembering to charge them once a week, although the verbal reminder is quite effective.
What kind of headphones do you wear when you run or cycle? What is the best feature about them?
Aftershokz kindly gave me these headphones to review. All opinions are honest and our own. This post contains affiliate links which cost nothing extra for the buyer and help support the running of this site.
by thinkmarsh | Sep 20, 2017 | outdoors, running, sponsored post, technology
Some people love running on trails, and others in the mountains. Unfortunately, if you live in a big city, such as London, there typically aren’t many of either to explore. Runners just need to think outside the box and see where their feet take them. Who needs the same old boring route when there are so many places to explore?
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| Suunto Spartan Trainer wrist heart rate monitor watch in Ocean |
For example, if you prefer to run in the mountains, check out Box Hill in Surrey. Normally, I only think of using this hill for cycling but I took part in the Salomon Sunset Series over the summer here and it was one of the toughest races I have ever done. Everybody walked during this race at some point. The views were spectacular each time you reached a crest and the unpredictable tree roots along the paths kept us on our toes. For hill reps a little bit closer to London, Primrose Hill, Greenwich Park, and the stairs near the Duke of York Column (off of The Mall) are all places to work your body to the max. For those who don’t know, hill reps are just like they sound- you run up a hill several times. These are great for building speed and/or strength depending on how long each repetition is. Hills force your form to change (get those knees up!) and the intensity is affected by the gradient. If you are a beginner and want to give hill reps a try, start with a comfortable 20 minute warm up run to the bottom of a hill. Run up the hill for one minute and remember where you stop. Walk back down the hill to your starting point as a recovery. Run back up to your finish point five more times with a walking recovery back to the start. Finish with a five minute cool down run to help bring the heart rate down.
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| Headed to the track in Victoria Park |
If you prefer something flat and fast but outdoors, there is an outdoor track in Victoria Park that is free. You can also try The Mall when the roads are closed (to avoid tourists on the pavement) or the north side of the Thames along Victoria Embankment. These will give you the chance to work on your speed without having to dodge too many traffic lights. If you prefer a traditional track, here is a list of London’s Athletics tracks.
London is a concrete city, meaning proper trails are hard to come by. If you hit the outskirts of town, such as Epping Forest or Richmond Park, you might find something with trees and dirt paths to satiate you for a while. I would also suggest the Regent’s Canal tow path as a substitute for trails because the surface often changes and you will forever have to be dodging others along the way. It can get quite crowded when the weather is nice or during commuting time.
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| Note that Ocean matches OPI polish in ‘This cost me a mint’ |
How are you going to track of all of these expeditions? The new Suunto Spartan Trainer watch is the perfect tool for heart rate monitoring, and not just while running. There are 80 different sport modes pre-installed and will last for 10 hours of continuous activity on one battery charge. It has GPS too, which will measure your speed, pace, distance, and altitude in real time while running, cycling and swimming. The coolest thing is a ‘breadcrumb view’ which makes it easy to discover new routes but also find your way home again. A new software upgrade that is now available will also monitor your sleep patterns to ensure you are getting your recovery right.
Monitoring your heart rate and logging training sessions on Strava will help you push your training in the right direction to succeed at your goals. You can see your abilities improve over time with an increase in pace and reduction of heart rate over similar routes. The GPS data can be used to create a heat map on Strava to see where you run the most and how much space you have left to explore in London. Greater London encompasses 1572 square kilmeters (607 square miles). I bet there are a few streets and alleyways left for you to discover so get out there and push the city limits. If you find an amazing hidden gem, leave a comment below.
This post was sponsored by Suunto.
by Mollie Millington | Sep 20, 2017 | outdoors, running, sponsored post, technology
Some people love running on trails, and others in the mountains. Unfortunately, if you live in a big city, such as London, there typically aren’t many of either to explore. Runners just need to think outside the box and see where their feet take them. Who needs the same old boring route when there are so many places to explore?
|
| Suunto Spartan Trainer wrist heart rate monitor watch in Ocean |
For example, if you prefer to run in the mountains, check out Box Hill in Surrey. Normally, I only think of using this hill for cycling but I took part in the Salomon Sunset Series over the summer here and it was one of the toughest races I have ever done. Everybody walked during this race at some point. The views were spectacular each time you reached a crest and the unpredictable tree roots along the paths kept us on our toes. For hill reps a little bit closer to London, Primrose Hill, Greenwich Park, and the stairs near the Duke of York Column (off of The Mall) are all places to work your body to the max. For those who don’t know, hill reps are just like they sound- you run up a hill several times. These are great for building speed and/or strength depending on how long each repetition is. Hills force your form to change (get those knees up!) and the intensity is affected by the gradient. If you are a beginner and want to give hill reps a try, start with a comfortable 20 minute warm up run to the bottom of a hill. Run up the hill for one minute and remember where you stop. Walk back down the hill to your starting point as a recovery. Run back up to your finish point five more times with a walking recovery back to the start. Finish with a five minute cool down run to help bring the heart rate down.
|
| Headed to the track in Victoria Park |
If you prefer something flat and fast but outdoors, there is an outdoor track in Victoria Park that is free. You can also try The Mall when the roads are closed (to avoid tourists on the pavement) or the north side of the Thames along Victoria Embankment. These will give you the chance to work on your speed without having to dodge too many traffic lights. If you prefer a traditional track, here is a list of London’s Athletics tracks.
London is a concrete city, meaning proper trails are hard to come by. If you hit the outskirts of town, such as Epping Forest or Richmond Park, you might find something with trees and dirt paths to satiate you for a while. I would also suggest the Regent’s Canal tow path as a substitute for trails because the surface often changes and you will forever have to be dodging others along the way. It can get quite crowded when the weather is nice or during commuting time.
|
| Note that Ocean matches OPI polish in ‘This cost me a mint’ |
How are you going to track of all of these expeditions? The new Suunto Spartan Trainer watch is the perfect tool for heart rate monitoring, and not just while running. There are 80 different sport modes pre-installed and will last for 10 hours of continuous activity on one battery charge. It has GPS too, which will measure your speed, pace, distance, and altitude in real time while running, cycling and swimming. The coolest thing is a ‘breadcrumb view’ which makes it easy to discover new routes but also find your way home again. A new software upgrade that is now available will also monitor your sleep patterns to ensure you are getting your recovery right.
Monitoring your heart rate and logging training sessions on Strava will help you push your training in the right direction to succeed at your goals. You can see your abilities improve over time with an increase in pace and reduction of heart rate over similar routes. The GPS data can be used to create a heat map on Strava to see where you run the most and how much space you have left to explore in London. Greater London encompasses 1572 square kilmeters (607 square miles). I bet there are a few streets and alleyways left for you to discover so get out there and push the city limits. If you find an amazing hidden gem, leave a comment below.
This post was sponsored by Suunto.
by thinkmarsh | May 18, 2016 | product review, technology
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| MZ-3 shown without the chest strap |
Heart rate monitoring is thought to be another tool athletes can use to tailor their training to their individual needs. Depending on your session goals, the program design will be to get the heart to beat at a certain rate. In order to monitor this, you will need to wear a heart rate monitor (HRM). My Zone recently released the MZ-3, which is a Bluetooth chest strap that works with an app in your phone that gives you real time feedback and logs your session info for future reference.
The HMR charges with a USB plug and the Bluetooth capability turns on when you are wearing the device. In order to prolong battery life, it is recommended to keep the transmitter detached from the strap when not in use so you need to be careful to keep the transmitter and chest strap in the same place so they are not lost. I had to wet the connector bit before wearing in order for my heart beat to be connected (I can assure you I am alive) which is often the case with HRMs. The app then displays your heart rate continuously throughout your session to help you stay on target. Usually, I prefer a wrist HRM, but I wore the strap below my sports bra on my chest and wasn’t bothered by it during my run or indoor cycling classes.
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| My heart rate profile during my trail marathon |
Wearing the strap on your chest (rather than wrist) captures your heart rate more accurately which will in turn help you make a more informed decision about effort levels during a training session.
I keep my phone out of sight when I exercise, so I downloaded my workouts after I got home from the gym. To do this, you need to put the strap on and sync via Bluetooth to the app. The app keeps a training log for you and has a social aspect that allows you to link with friends. Another fab feature is a food log, which I have yet to try.
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| All the cool features of the app |
If your gym uses My Zone equipment, you can earn Bounts (www.bounts.it) points too (my referral code mmillin1695). Unfortunately, you cannot sync My Zone to Bounts as an individual.
The MZ-3 is a small piece of kit that you can keep in your gym bag in expedite your results in the gym. Your heartbeat tells you a lot about your body’s reaction to a workout so use the MZ-3 to take note and help you monitor your progress.
If you are interested in receiving a free MZ-3, contact Health Rewards about their amazing insurance plans and quote PTMollie for more info. Health Rewards offer you a free activity tracker (from selected list) when you sign up, which also earns you additional benefits with each healthy action you take, such as free cinema tickets, Starbucks, discounts on travel and more.
I was given this product to try out. All opinions are honest and my own.
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