What is slow heart rate training?
Slow heart rate training (LHRT) is when you train or exercise at a slower pace and lower intensity, preventing your heart rate from getting too high.
Fitness expert Spoorthi S (India) said that slow heart rate training helps the body use oxygen more efficiently, improves endurance and reduces the risk of injury. Usually, athletes often use this method to increase lung capacity without overexertion.
Benefits of slow heart rate training
Improves endurance: Slow heart rate training helps you stay active longer. A study published in the Journal of Clinical Medicine found that resting heart rate is associated with mortality and that regular exercise can help lower it.
Injury Prevention: Lower training intensities reduce the risk of overuse injuries, increase endurance and training time.
Burn Fat: Your body primarily uses fat for energy during low-intensity exercise. This helps promote body fat loss.
Better recovery: Exercising at a slow heart rate promotes active recovery, which can help reduce muscle soreness in the body. A study published in Frontiers in Physiology found that low-intensity exercise helps the body recover better than at rest. Cycling at a moderate pace can also improve your heart rate.
Reduce stress: Slow-paced cardio training helps keep cortisol levels lower than high-intensity exercise. This helps control stress in the long run.
How to do a slow heart rate workout
- Walk briskly or cycle for 10 minutes, keeping your heart rate at 50 - 60% of your maximum heart rate to warm up.
- Jog or cycle regularly for 30 minutes, maintaining 60 - 70% of maximum heart rate.
- Walk gently or stretch for 10 minutes to gradually reduce your heart rate.
- You should do this exercise 3-4 times/week for best health results.
