This is an excerpt from our new PEERtrainer Guide To Building Muscle:
Why is heart rate so important? Basically, the
lower your resting heart rate the longer you will live. We only get so
many beats out of the heart, about 1 billion, and by improving your
cardiac muscle you can lower your resting heart rate so
it beats less per day. In fact, resting heart rate is used to monitor
if you are overtraining and need to take a rest day. So before we talk
about how to train, let's get the most important thing down first: how
to monitor if you are training too much.
Here is a simple way to determine if you are overtraining that Olympians and professional trainers alike use:
First: Take your resting morning pulse, ideally before you get out of bed.
Second: The morning after you exercise take your resting pulse again.
If your resting pulse is 5% higher than baseline then you should cut down your training volume or load by 50% for the day. So if you trained with weights yesterday and were planning on a run today, now you would take a brisk walk.
If your resting pulse in 10% or more over baseline, then you need to take a day off.
Simple! Read the whole article here.