In 2014, when I was formulating the structure for our semi-private training, I decided on initially offering two workouts. I created Torch and TRX Flow so that I could offer variety and accommodate different outcome goals. Over the years, we’ve increased this to five different workouts. Based on initial demand, I composed a high intensity interval type workout with an emphasis on functional movement patterns (squat, lunge, pulling, etc.). This workout would cater to someone looking to reduce body fat, increase strength and improve mobility. I understood that the semi-private training dynamic must address the needs of the de-conditioned and beginner, while still challenging the needs of the advanced participant. To eliminate guessing with heart intensity, I wanted members to wear monitors. I opted to use Polar heart rate monitors, which we use to this day. The purpose of the heart monitors was solely for the benefit of the coach. It provided metrics and feedback which allowed a trainer to adjust exercises, duration, and intensity. This is valuable data and allowed me to adjust our training protocols and program design over the years. That’s the good. The downside was that it brought a scenario that people started to compare themselves to one another. Thoughts of “Why is my heart rate lower than hers?” and “How does he burn so many calories?”, started to form. If I had a dollar for every time I heard “The heart monitor is lying!”, I’d be a rich man. That’s the bad. But what does it really mean?
When monitoring heart rates, there are some standards. People tend to walk around between 50-59% of their maximum heart rate. Maximum heart rate is determined by taking your age and subtracting it from 220. To use me as an example:
220- 53yrs. = 167
.50 (50% of maximum heart rate) x 167 = 84
.59 (59% of maximum heart rate) x 167 = 99.
Before exercise or activity, my heart rate beats at between 84 and 99 beats per minute on average.
During moderate intense exercise, such as performing a TRX row or lunge with a kettlebell, my heart rate can increase to 142 beats per minute (85%). More intense drills such as pushing a weighted sled or riding the Assault bike can have me exceed 175 beats per minute (105%). Not all exercises are the same, and differing exercises are meant to have varying outcomes regarding heart rates. Lying on the ground performing a floor press with a kettlebell can be challenging over time, but since you are lying down and not having to support your body to stand, it’s common to see people experience a lower heart rate compared to a drill performed while standing.
In the HIIT workouts at the studio (Torch, DVRT and Metabolic Disruption), I try to draft programs that will give the user a variance of 20% throughout the sessions. That means you have a low of 55%, peak at 75%, and average 65% throughout the workout. To accommodate for unique fitness levels, skill levels, and age, each of those can be plus or minus ten percent. I wish I could say that we should all be the same, but this is when I use my best Morgan Freeman voice and say, “God made us all different.”
The final metric that the software provides is a total calorie burn. This is an approximation. Polar uses an algorithm using your age, weight, gender, and heart rate intensity. It can be off. We shouldn’t focus on that, but we all do. Early on, I appreciated that piece of data because I could compare outcomes between users which helped me create the workouts. Soon I observed it could demotivate some people. This is like waking up in the morning feeling refreshed, reading that your sleep tracker says you had a poor night’s sleep, and in response immediately feel terrible. At times like this, I believe the hardest muscle to train is the one between our ears.
Technology can help shape behavior and can provide feedback, but don’t allow it to come at the cost of ignoring what you feel. No program or piece of technology is perfect. Keep it simple. Apply sound programs based upon research and evidence. Stay consistent and apply hard work. Regardless of what an app tells you, you will have superior results.