Strength Training Guidance
Strength training should be made a part of any training program. It defines muscles, tones the body and decreases body fat. You’re probably also interested in getting better results in less time. The Strength Training Guidance feature tells you how long to rest between each set, based on your heart rate. It helps you optimize your strength training by showing a graphical curve of your heart rate on the display and telling you when you’re ready for the next set.
The aim of the Strength Training Guidance is to guide you through your strength training routine for more effective results in less time. A validation study proved that heart rate based recovery time improves strength more than training with traditional recovery periods and, on top of that, Strength Training Guidance shortens training time nearly to half – to sum it up, more results in a shorter time.
Heart rate monitoring makes your strength training individualized when the Strength Training Guidance tells you optimal recovery periods for effective strength training based on your heart rate. So forget standardized recovery periods between the sets and get more reliable guidance by listening to your body.
For initial resistance levels, loads corresponding to 8–12 repetition maximum are recommended in most movements. The training should be progressive, i.e. a slow and gradual increase in loads is recommended, provided you can perform one or two extra repetitions with good technique. For training frequency, two or three days per week is recommended for novice and intermediate training, while four or five times a week should suffice for advanced training.
1. Piirainen et al. Effects of the HR based recovery period on hormonal and neuromuscular responses during strength training in men and women. Oral presentation at the ECSS annual meeting in Oslo, June 2009.