Heart Rate: The Indicator of Effort.
Checking your heart rate is a good way to determine effort and monitor training. Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor. The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220
For example: Victor is 15 years old, 220 – 15 (age) = 205. 205 hbpm represents the 100% maximal effort. To determine a 90% effort, take 205 and multiply by 0.90 205 x 0.90 = 184.5 185 hbpm represents the higher end of training To determine a 60% effort, take 205 and multiply by 0.60 205 x 0.90 = 123 123 hbpm represents the lower end of training.
Training any lower than 60% of your maximum will yield minimal improvements.
To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate. Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.
A chart for a 15 year like Victor would look like this:
Percent (%)
Heart beats per minute
Heart beats per 10 seconds
90 (205 x 0.90=)
185
31
85 (205 x 0.85=)
174
29
80 (205 x 0.80=)
164
27
75 (205 x 0.75=)
154
26
70 (205 x 0.70=)
144
23
65 (205 x 0.65=)
133
22
60 (205 x 0.60=)
123
21
Complete the following chart for yourself:
Percent (%)
Heart beats per minute
Heart beats per 10 seconds
90
85
80
75
70
65
60
To significantly improve your cardio-vascular fitness and develop a good aerobic base, it usually takes about 3 months and running for at least 4 days a week at a minimum of 20 minutes.A basic cardio-vascular training program includes:3 months,4 days a week,20 minutes minimum constant duration,and at a constant 70-80% maximum heart rate paceIn our sport this training should begin prior to the competitive phase, in August.
How important is Cardio-vascular Fitness?“When you have an opponent that is fast or quick – when he gets tired he is no longer fast or quick. If your opponent is really strong – when he gets tired he is no longer stronger. If your opponent has great technique and he gets tired – he no longer has great technique. If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better. Work hard on your conditioning and learn the techniques that make your opponent tired.” (
Steve Fraser)
Being in excellent cardio-vascular condition helps in recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improve confidence.
The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter.
Heart Rate: The Indicator of Effort.
Checking your heart rate is a good way to determine effort and monitor training. Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor. The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220
For example: Victor is 15 years old, 220 – 15 (age) = 205. 205 hbpm represents the 100% maximal effort. To determine a 90% effort, take 205 and multiply by 0.90 205 x 0.90 = 184.5 185 hbpm represents the higher end of training To determine a 60% effort, take 205 and multiply by 0.60 205 x 0.90 = 123 123 hbpm represents the lower end of training.
Training any lower than 60% of your maximum will yield minimal improvements.
To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate. Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.
A chart for a 15 year like Victor would look like this:
| Percent (%) | Heart beats per minute | Heart beats per 10 seconds |
| 90 (205 x 0.90=) | 185 | 31 |
| 85 (205 x 0.85=) | 174 | 29 |
| 80 (205 x 0.80=) | 164 | 27 |
| 75 (205 x 0.75=) | 154 | 26 |
| 70 (205 x 0.70=) | 144 | 23 |
| 65 (205 x 0.65=) | 133 | 22 |
| 60 (205 x 0.60=) | 123 | 21 |
Complete the following chart for yourself:
| Percent (%) | Heart beats per minute | Heart beats per 10 seconds |
| 90 | ||
| 85 | ||
| 80 | ||
| 75 | ||
| 70 | ||
| 65 | ||
| 60 |
To significantly improve your cardio-vascular fitness and develop a good aerobic base, it usually takes about 3 months and running for at least 4 days a week at a minimum of 20 minutes.A basic cardio-vascular training program includes:3 months,4 days a week,20 minutes minimum constant duration,and at a constant 70-80% maximum heart rate paceIn our sport this training should begin prior to the competitive phase, in August.
How important is Cardio-vascular Fitness?“When you have an opponent that is fast or quick – when he gets tired he is no longer fast or quick. If your opponent is really strong – when he gets tired he is no longer stronger. If your opponent has great technique and he gets tired – he no longer has great technique. If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better. Work hard on your conditioning and learn the techniques that make your opponent tired.” (
Steve Fraser)
Being in excellent cardio-vascular condition helps in recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improve confidence.
The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter.
August 16, 2006 at 12:17 am
Thanks for the information. This is really important to me, as I am training to lose weight, and really working hard on cardio.