To begin with you must consider your HRM as a useful tool. The best comparison is the RPM counter on a car’s dashboard. If you drive with the rev’s around 1000, you’all get nowhere, on the other hand if you drive like a maniac at 7000 RPM, eventually the car will be stuffed or the engine will blow. Therefore you must train over all heart rate values and never too much in one area.
The Resting Heart Rate (RHR) is an extremely good indication of ones health. The RHR is taken immediately after waking up, allow a minute or so for the after shock of the alarm. Count the number of Beats Per Minute (BPM), by counting for 30 seconds, then multiply by 2. After a few days or even weeks, you will have a fair idea of your average RHR. From here on when checking your RHR, if you have a fluctuation of 5-10 BPM above or even below (in certain circumstances) your RHR, then this is a accurate tell-tail sign that you may be coming down with an illness, you maybe already sick or you may have the Over Trained Syndrome (OTS). The only solution to this problem........REST, this means no training until several days after getting better.
When you are ready to start training again, use the HRM to give you an idea of the output of your body versus your actual heart rate. If you feel like you are doing moderate to easy work, yet your heart rate is rather high (80-90% of your max. heart rate), then you should cease training immediately and rest more. The reason why your heart rate is increased during an illness or OTS, is because more blood, which carries vital red and white blood cells, needs to pumped around the body to repair damaged tissue, fuel cells or attack any infections a lot quicker than usual. It has also been proven now by a Western Australian University that low levels of Glutemene are apparent when a person suffers with OTS. Glutemene is a type of amino acid, an essential building block for proteins which aids in growth, repair and reproduction, but it is also a fuel source for your immune system.
Getting back to heart rates now, if when training your heart rate fluctuates according to your body’s output in a normal manner, then slowly resume to a normal training schedule. A handy feature on the HRM’s, is the setting of Target Zones (TZ). These TZ’s can be set with any upper and lower limit, sounding an alarm if the person’s heart rate happens to fall outside the TZ. A table can be developed with a range of TZ’s which are useful inputs for a HRM.
If you do not own a HRM, the next best method of checking your pulse is via the Radial (wrist) pulse for 15 or 30 seconds, then multiply by 4 or 2 respectively. This method can be difficult while training therefore it would be wise of the person to stop for a minute and check the pulse.
I can assure you that training according to your heart rate is a very wise way of training. The German Triathletes actually swear by HRM’s, but if you are really serious look out for a couple of books that have been brought out by several companies that are specifically aimed at learning more about your HRM.