How To Integrate Heart Rate Zone Training And Cognitive Training.

Heart Rate Zone Training is an easy and time-efficient way to integrate cognitive training into your athlete's current training schedule.

How To Integrate Heart Rate Zone Training And Cognitive Training.

Heart Rate Zone Training is an easy and time-efficient way to integrate cognitive training into your athlete's current training schedule. By combining physical and cognitive training you are maximizing your athlete's training time and increasing their neural capacity to handle more physically and mentally.

It has been proven that Brain Endurance Training (BET)

  • Creates a larger capacity for mental and physical fatigue.
  • Increases an athlete's ability to focus.
  • Enables an athlete to work harder for longer.
  • Reduces perception of effort.
  • Increases an athlete's accuracy.
  • Increases mental toughness.
  • Improves response speed &
    decision making.
  • Improves an athlete's pre-frontal oxygenation.

The easiest way to get started with integrating heart rate zone training and cognitive training is to,

  • Combine Cognitive Training with the athlete's cardiovascular warm-up
  • Combine Cognitive Training with the athlete's cardiovascular cool-down
  • Have the athlete perform short sets of cognitive training in between sets in the gym while maintaining a certain heart rate zone.

Below we have included three studies that integrate physical training with cognitive training. At the end of this article, we have given you suggested heart rate zones and task durations for each integrative placement.

Concurrent brain endurance training improves endurance exercise performance.

  • Brain Endurance Training (BET) 32% - Improvement
  • Control 12% - Improvement

The effect of simultaneous physical and brain endurance training on fatigue and exercise tolerance inactive people.

  • Brain Endurance Training (BET) 176% - Improvement
  • Control 86% - Improvement

A randomized controlled trial of Brain Endurance Training (BET) to reduce fatigue during endurance exercise.

  • Brain Endurance Training (BET) 126% - Improvement
  • Control 42% - Improvement

Concurrent brain endurance training improves endurance exercise performance.

Mental fatigue impairs endurance exercise. Brain endurance training (BET) – engaging in cognitively fatiguing tasks during exercise - can develop resilience to mental fatigue and improve physical performance over physical training alone. The mechanism for this effect is unknown.

This experiment examines if BET enhances performance over physical training and investigates potential underlying physiological mechanisms.

Design

A mixed design randomised control trial.

Methods

Pre- and post-testing: 36 participants completed dynamic rhythmic muscular endurance handgrip tasks requiring generation of as much force as possible once a second for 300 s, performed under 3 counterbalanced conditions: following 600 s of a 2-back memory/attention task (subsequent); while performing a 2-back task (concurrent); and on its own (solo). Cardiac activity, electromyographic forearm activity, pre-frontal cerebral haemodynamics (near infrared spectroscopy), and force were recorded. Training: Participants (randomised to a Control or BET group) completed 24 (6 weeks) submaximal hand contractions sessions. The BET group also completed concurrent cognitive tasks (2-back, Stroop). Measures of motivation, physical and mental exertion and mental fatigue were collected throughout.

Results

Endurance performance, across the 3 tasks, improved more following BET (32%) than Control (12%) (p < 0.05). The better performance following BET occurred with a higher pre-frontal oxygenation during the post-training physical tasks over time relative to Control (p < 0.05).

Conclusions

Concurrent BET improved endurance performance over physical training alone. This was accompanied by a training-induced maintenance of pre-frontal oxygenation, suggestive of reduced mental effort during physical activity.

Read Study


The effect of simultaneous physical and brain endurance training on fatigue and exercise tolerance inactive people.

The results of the present study showed that performing brain and physical endurance exercises simultaneously increases the time to exhaustion more than physical endurance exercises. This significant increase in endurance performance was associated with a significant reduction in stone perception in the group of physical endurance training + brain endurance training during strenuous endurance activity. However, the heart rate index did not change significantly after these two interventions. In addition, the results of the present study showed that the time to exhaustion after 24 training sessions in both groups of physical endurance training + brain endurance training and physical endurance training, in the post-test, increased significantly compared to the pre-test; The change was 176% in the group of physical endurance training + brain endurance training and 86% in the group of physical endurance training.

Read Study


A randomized controlled trial of Brain Endurance Training (BET) to reduce fatigue during endurance exercise.

PURPOSE: Brain Endurance Training (BET) is a new training method that uses acute mental fatigue as a training stimulus to induce chronic reductions in fatigue during physical and/or cognitive tasks. The aim of this study was to test the efficacy of BET in alleviating fatigue during endurance exercise in healthy male adults. The hypotheses were that the combination of BET and standard endurance training increases endurance exercise performance and reduces rating of perceived exertion (RPE) more than standard endurance training alone.

METHODS: 35 healthy male volunteers were randomly assigned to two different training groups: BET and control. Both groups trained on a cycle ergometer for 60 min at 65% VO2max. Whilst cycling, the BET group performed a mentally fatiguing task on a computer. The control group was not involved in any mentally fatiguing task whilst cycling. Both groups trained three times a week for 12 weeks. VO2max and endurance exercise performance (time to exhaustion [TTE] test at 75% of current VO2max) were measured at baseline (pre-test), after six weeks of training (mid-test) and after 12 weeks of training (post-test). RPE was measured every minute during the TTE test. Data were analysed using mixed model ANOVAs. RESULTS: VO2max increased similarly in both groups from 40 ± 5 ml/kg/min to 52 ± 6 ml/kg/min (P < 0.01). However, TTE increased significantly more in the BET group (pre-test 28 ± 9 min; mid-test 39 ± 11 min; post-test 55 ± 17 min) than in the control group (pre-test 18 ± 5 min; mid-test 23 ± 7 min; post-test 28 ± 12 min) (p < 0.01). Analysis of covariance to adjust for the pre-test difference in TTE also revealed a larger improvement in the BET group (+126%) compared to the control group (+42%) (p< 0.01). RPE during the TTE was significantly lower in the BET group compared to the control group (p < 0.05).

CONCLUSION: The results of this study provide initial evidence that the combination of BET and standard endurance training is more effective than standard endurance training alone in alleviating fatigue during endurance exercise in healthy male adults.

Read Study


Specialized Training Modes To Integrate Heart Rate Zone Training And Cognitive Training.

Soma Analytics has two different specialized training modes that can be applied to integrate Heart Rate Zone training into your athlete's regime.

Heart Rate Zone Mode (HRZ)

HRZ mode allows coaches to set a fixed HR zone that athletes must maintain

Adaptive Heart Rate Zone Mode (AHR)

AHR mode allows coaches to push the athlete through multiple heart rate zones.


How to Integrate Heart Rate Zone Modes.

Pre Session

Perform the integrated session prior to the athlete's main physical training session.

Task Durations

  • 10 minutes
  • 20 minutes

Heart Rate Zones

  • HRZ2 60-70%
  • HRZ3 70-80%

In Session

Perform the integrated session between sets during the main physical training session.

Task Durations

  • 1 minute
  • 3 minutes

Heart Rate Zones

  • HRZ2 60-70%
  • HRZ3 70-80%

Post Session

Perform the integrated session after the athlete's main physical training session.

Task Durations

  • 10 minutes
  • 20 minutes
  • 30 minutes

Heart Rate Zones

  • HRZ2 60-70%
  • HRZ3 70-80%

Equipment

Exercise Bike

Using an exercise bike ensures athletes are able to maintain the required physical workload while performing their cognitive training.


Heart Rate Zone Mode

Heart Rate Zone mode allows coaches to set a fixed HR zone that athletes must maintain while performing their cognitive training. This allows coaches to control the physical load they are integrating into an athlete's cognitive training.

What does HRZ stand for?

Heart Rate Zone Mode

What is HRZ mode?

HRZ mode is designed so the athlete must maintain a certain Heart Rate Zone during their cognitive training.

When to use Heart Rate Zone mode

When you want an athlete to maintain a certain physical workload during their cognitive training.

How does Soma Calculate the Max HR?

The user will enter their age and Soma NPT will calculate the Max HR.

How is Max HR calculated?

220 - Age

What are Heart Rate Zones?

We all have a personal resting heart rate, ‘a minimum heart rate’, and a maximum heart rate. And between these values are different HR zones that correspond to training intensity and training benefit.

There are different ways to identify your heart rate zones calculation. One simple way is to define them as percentages of your maximum heart rate.

What are the 5 Heart Rate Zones?

There are five different heart rate zones (1–5)

  • HRZ1 50-60%
  • HRZ2 60-70%
  • HRZ3 70-80%
  • HRZ4 80-90%
  • HRZ5 90-100%

How does the user perform HRZ Mode?

The user must maintain the set Heart Rate Zone (HRZ) the coach has set.


Adaptive Heart Rate Zone Mode

Adaptive Heart Rate Zone Mode allows coaches to push the athlete through multiple heart rate zones while they are performing their cognitive training.  This replicates the physical and cognitive demands of real-world sport where the athlete is constantly changing their physical output while making decisions.

What does AHR stand for?

Adaptive Heart Rate Zone Mode

What is AHR mode?

Adaptive Heart Rate Zone Mode is designed to give athletes heart rate zone training. The adaptive aspect of this mode allows an athlete to go through multiple heart rate zones while maintaining cognitive stress on their brain. If an athlete goes outside the target heart rate zone the task will be paused for 10 seconds to allow them to get back into the target Heart Rate Zone (HRZ).

When to use Adaptive Heart Rate Zone mode

When you want to increase physical workload during an athlete's cognitive training.

How does Soma Calculate the Max HR?

The user will enter their age and Soma NPT will calculate the Max HR.

How is Max HR calculated?

220 - Age

What are Heart Rate Zones?

We all have a personal resting heart rate, ‘a minimum heart rate’, and a maximum heart rate. And between these values are different HR zones that correspond to training intensity and training benefit.

There are different ways to identify your heart rate zones calculation. One simple way is to define them as percentages of your maximum heart rate.

What are the 5 Heart Rate Zones?

There are five different heart rate zones (1–5)

  • HRZ1 50-60%
  • HRZ2 60-70%
  • HRZ3 70-80%
  • HRZ4 80-90%
  • HRZ5 90-100%

How does the user perform HRZ Mode?

The user must constantly adjust to the given Heart Rate Zone (HRZ) over the duration of the task.

Replicate the physical and cognitive demands of real-world sport

🔗 Learn More