[We asked an expert] How to walk using the PRO TREK Smart WSD-F21HR, which can measure your heart rate, to help you improve your endurance without fatigue?

I actually tried climbing the heart rate with the aim of climbing without fatigue and improving endurance.

Based on Professor Maekawa's opinion, I immediately tried two ways to walk at Mt. Oyama (1251.7m above sea level) in late October: a way to climb without getting tired, and a way to climb for training. The climb starts from Yabitsu Pass (761m above sea level), and is intended to be staying in a tent, so the luggage I carry was 9.215kg. The maximum heart rate for the author (age 41) is 179bpm.

The backpack weighs 9.215kg. It's about one night in a tent.

Don't forget to set the F21HR before you start climbing. Set your resting heart rate and maximum heart rate. In addition, with the "Zone Alert" function, an alert will sound when zone 2 is exceeded.

To avoid fatigue, you can climb at a fat-burning pace.

First, start with a way to climb without getting tired. It's chilly so I climbed wearing a thin fleece jacket. Climb as much as possible in heart rate zone 2. To review, zone 2 burns fat and zone 3 improves endurance. As I was about 400m at the beginning of the climb, my heart rate suddenly rose, and I couldn't grasp how fast my heart rate rose, but I gradually started to get used to it. Because you have set a zone alert, the clock will notify you with a vibration when it exceeds zone 2, and when you look at the display, the zone shows "3" and is flashing. The alerts quickly made it possible to get a sense of pace.

Once I got the feeling, my heart rate was around 110 bpm and I was able to climb while maintaining my heart rate zone 2. When it came to climbing, I felt a little faster and sweating, but not enough to drip. It's a pace that allows you to climb while talking. When the slope was rising, I tried to slow down my pace and climb with small stools to prevent my heart rate from rising. Although I was carrying about 9kg of luggage on my back, the climb time to the summit of Mt. Oyama was 80 minutes, just as per the course time.

Check your heart rate zone with an alert. Vibration will let you know.

By the way, from the summit, I descended as early as possible to Yabitsu Pass, but although I tend to sweat, my heart rate didn't rise easily, so I was in Zone 2 or Zone 1 (50-60% of my maximum heart rate). Although the pace of travelling downhill is fairly fast, there is also the uneven shape typical of a mountain trail, making it difficult to walk in, so the pace slows down everywhere. My heart rate remained low. For reference, the diagram below is a graph of the heart rate climbing to the summit at the time.

I aim to keep zone 3 with training in mind...

I was confused at first when I was able to get a hold of the pace of the zone 2, but I was able to get used to it almost immediately. We took a break for a while and then started climbing by keeping zone 3, with training in mind.

Carry the same 9kg of luggage on your back and climb with the heart rate zone 3 in mind. Heart rate zone 3 is the area of ​​endurance, and 4 is the area of ​​muscle strength and stamina improvements. My heart rate began to rise sharply around 400m when I first climbed. The truth is that it's quite difficult to keep zone 3 and climb. This is because your heart rate will inevitably rise to zone 4.

When you reach heart rate zone 4, your breath will rise and you will also get a lot of runny nose. It felt like sweat was coming out of my whole body. In particular, my armpits, chest and back are sweating dripping. I'm sweating so much that I want to take off my fleece jacket. Even when the slope is as hard as possible, I try to climb without slowing down my pace, and rest moderately and return to Zone 3, but when I rest I almost fall to Zone 2.

If you have a high heart rate, it seems like it takes quite a bit of getting used to it to keep your zone. My body gets tired from the middle, and I sometimes have to slow down my pace. When I arrived at the summit, I had a 53 minute time. This means that the climb was about two-thirds of the time of the course. At the point where the slope was getting tight towards the end, my legs felt heavy, perhaps because my muscles were exhausted. Zone 4 (80-90% of maximum heart rate) is the area where the body is heavily loaded and lactic acid is released. It's not surprising that it feels heavy to lift your legs.

A display screen that is easy to read even when climbing. When climbing with training in mind, my heart rate zone tends to be 4.

The figure below is the second time I climbed mountains with zone 3 in mind, aiming to improve endurance. I tended to end up in zone 4.

summary

It's not too difficult to practice mountain climbing without fatigue using your heart rate. Keeping zone 2 (60-70% of maximum heart rate) was almost the same as climbing that kept course time in my case. However, this time I was carrying about 9kg. If the conditions, including temperature, will also change the guidelines.

It burns fat as energy, and lactic acid is less likely to be produced if it is within 80% of your maximum heart rate. However, in places with a steep slope, you must try to climb at a slightly restrained pace. I think it depends on individual differences and weather conditions, but sweating can be a little bit, so you need to adjust your wearer to suit the situation.

On the other hand, if you are climbing for training, you will need zones 4 or 3. Perhaps because this was my first time climbing with my heart rate in mind, I get the impression that it was difficult to maintain a high heart rate. Lactic acid builds up, and the body becomes tired and my thoughts become dull. However, this is when the F21HR zone alerts were quite useful. In order to build a body that is more fatigue-free, conscious heart rate up and down training to increase maximum oxygen up and down is also effective.

Maintaining your heart rate zone is sensory, but it seems to take some experience to get the pace. In that sense, the PRO TREK Smart WSD-F21HR allows you to easily measure your heart rate on your wrist, and it is easy to understand your heart rate zone through displays and alerts. Of course, you can check your pace, distance, altitude, etc. at any time, and you can also set your maximum oxygen uptake. This smartwatch is perfect for a wide range of people, including those who want to do a leisurely, tireless climb, or those who want to try mountain climbing with endurance and stamina.

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