Being in the Insanity Workout you know you are pushing your body to the brink. If you have been doing Insanity I’msure you have heard Shaun T say many times:
“make sure you recover before starting back up”
But where most of the questions I get come from are how do I recovery in that Shuan T only gives us 30 seconds to recover. And where should my heart rate be when I “recover”. Most people take much longer than 30 seconds to actually recover. So the question to ask is:
Should I take longer breaks to recovery? Or What should I be recovering to?
So lets take an experts advice regarding Insanity Recovery Heart Rate:
“There are two issues at hand. First is that you don’t really know your zones without actual blood lactate testing. For example, this weekend my 40-something YO friend rode a 44 minute time trial averaging 189 bpm. According to the Karvonen method he exceeded his MAX HR for 44 minutes. He’s no anomology. This is common.
Second is that during anaerobic intervals your HR doesn’t respond right away. It’s trying. It just can’t. So you don’t get an accurate HR reading on an interview unless you’re reviwing data after the fact.
So, anyway, don’t get too caught up in looking at those numbers.
One thing that is a constant is recovery. If you taking readings at the exact same point in a workout you should find your numbers consistent. Peaks should go higher and valleys should be lower the fitter you become. If this is NOT happening on a given workout it is a sign that you are either overtraining, dehydrated, bonking, going to get sick or something else that is generally bad. This is where your HR monitor can help you back off during a workout that is interval based.”
Alright, so now you have a better understanding of the Insanity Recovery Heart Rate, but wait, how many BPM should your heart rate come down before you start back up? 10 BPM? 20 BPM? Does it matter? You see it may be 15 seconds before you see your heart rate dropping on my heart rate monitor. Should I go after 30 seconds or let my BPM come down a bit????
Now, let’s take it a bit further and see what the expert has to say:
“That’s a good question. The standard answer would be to just try and keep going and this is not a bad answer because you will get fitter. What will happen is that your body won’t do as well the next set and over the course of the workout and that’s okay. Over time you’ll do better and better.
However, if you don’t try and keep up and, instead, allow your heart rate to drop a certain percentage then you’ll ensure more difficult sets and perhaps induce great change. No one sets up a workout program like this for the public in a class beause it’s too specific but this is excactly how training intevals are strucutred for individuals who are targeting certain systems. So you could do it. The question is how?
I would probably suggest just following the workouts, mainly because it’s easier and you’ll get results. Plus that’s what our test group did.
But if you wanted you could use the pause button and recover a certain percentage during each set. It would be tricky to structure because though you recover a certain percentage you want a progressive overload for the workout. This means you heart rate will drift up throughout the workout and you’d want to account for that. Then you’d have to decide what system you were going to target. I would vary this over time and target different things. But you’d also need to do some testing to get your max heart rate and keep tabs on your numbers so you’d learn your AT threshold and such and it might get too complicated. I don’t have time to fully educate you on this but I could help guide you if you wanted to. There is no guarantee it would work any better in the short run but you’d learn a lot and, over time, I think you’d be able to alter your training to get more specific results.)
A simple test might be to extend the program. Then do a few weeks where you just keep up with the videoes. Then recover. Then do a few weeks (training block) where you set your recovery time (easiest)or a recovery target and see how your training changes. This way you’d learn a lot without having to put in a bunch of hours studying.”
By now you should have a complete understanding of the Insanity Recovery Heart Rate and where you need to be.
Article Resource Expert: Fitness Advisor Steve Edwards
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