Resting Heart Rate
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Resting Heart Rate
I decided last ight to strap on the HR monitor for when I slept.
I woke twice and checked, 60 and 61 BPM, but according to the HRM, the Avg. HR was 65....
Is this an acceptable method? or does REM sleep affect HR? (Increasing it for periods which brings up the AVG?
I woke twice and checked, 60 and 61 BPM, but according to the HRM, the Avg. HR was 65....
Is this an acceptable method? or does REM sleep affect HR? (Increasing it for periods which brings up the AVG?
#2
Just ride.
The usual test is to take your HR first thing in the morning. Wake up, go pee if you need to (so you can relax), lay back down for a couple of minutes, then see what your HR is.
You don't need to take it for a long time, or get an average. It's just a good idea to do it in the morning when there's no caffeine and minimum stress jacking it up. Some people check it some other time of day. Main thing is to be consistant, IMO.
You don't need to take it for a long time, or get an average. It's just a good idea to do it in the morning when there's no caffeine and minimum stress jacking it up. Some people check it some other time of day. Main thing is to be consistant, IMO.
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I agree with roadbuzz. Make it the first thing you do in the morning, before you get out of bed. To make it even more reliable, repeat the test for 3 to 5 consecutive days, and make an average of the different readings.
If you currious where the overnight average of 65 comes from, consider the possibility of dreams (or nightmares)...
Cheers,
TwinTraveller
If you currious where the overnight average of 65 comes from, consider the possibility of dreams (or nightmares)...
Cheers,
TwinTraveller
#6
Just ride.
A follow-up based on a quote I ran across. "Check heart-rate the morning before hard training and again two days later. If heart rate is elevated 5 beats above normal, you're in danger of over-training and need to rest." Massimo Testa, M.D., pro team physician.
(Emphasis is mine)
(Emphasis is mine)
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not to hi-jack your thread but I have a quick question...
At school we are trying to find average HR when excersizing(sp??) and our resting heart rate. When we got out there before we did any excersize or anything we took our heart rate.
I counted 86bpm before I did any excersize at all. and after 5 minutes of jogging up and down the stairs my HR was 146bpm.
Is this bad for me? My HR seemed much higher than anybody elses.
At school we are trying to find average HR when excersizing(sp??) and our resting heart rate. When we got out there before we did any excersize or anything we took our heart rate.
I counted 86bpm before I did any excersize at all. and after 5 minutes of jogging up and down the stairs my HR was 146bpm.
Is this bad for me? My HR seemed much higher than anybody elses.
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forum*rider,
Your heart rate of 86 is not an actual resting heart rate. You're actually up and walking around. Even if it doesn't seem like exercising (?) your body is actually doing something. Hence your heart rate goes up.
The 146 may be quite normal, depending on how fast you're running. (For what it's worth, last night I had an average heart rate of 172 during a game of squash.)
Cheers,
TT
Your heart rate of 86 is not an actual resting heart rate. You're actually up and walking around. Even if it doesn't seem like exercising (?) your body is actually doing something. Hence your heart rate goes up.
The 146 may be quite normal, depending on how fast you're running. (For what it's worth, last night I had an average heart rate of 172 during a game of squash.)
Cheers,
TT
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alright, then! thanks for the help.
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Here's something about determining resting heart rate I got in my subscription newsletter today. I was going to post this later, but since the subject is up now, might as well just repost it here now:
From www.heartzones.com:
1. Sleeping Heart Rate Varies Night to Night
New research may influence how a person's heart rate
during sleep is used to evaluate fitness level. In a small
study, South African investigators found that the peak
heart rate during sleep may vary by about 8 beats per
minute from one night to the next. How fast the heart beats
during sleep may not seem important, but some research
suggests that it may be an accurate measure of physical
fitness.
Zoners know that measuring how fast the heart beats is a
good way to gauge fitness. For the most part, people who
are in better shape have a lower heart rate at rest.
Studies have shown that resting heart rate decreases after
people become more fit. Some research has suggested that
heart rate during sleep may be a more accurate measure of
fitness than the heart rate at rest. The precision of
sleeping heart rate has been uncertain, however. In the
present study, Dr. Michael I. Lambert and Miriam R. Waldeck
at the University of Capetown set out to test the
consistency of sleeping heart rate from day to day. The
study included 10 women who were of average weight and who
exercised regularly.
Over the course of three weeks, the women's heart rates
were monitored during three 24-hour periods. Researchers
calculated the women's average, minimum and peak heart rate
during sleep. On average, the minimum heart rate during
sleep varied about 8 beats per minute, the researchers
report in the December issue of the Journal of Sports
Science and Medicine. The women in the study were asked not
to change their exercise routine during the study. “To use
sleeping heart rate to measure fitness, these changes in
sleeping heart rate must be taken into account,” Lambert
and Waldeck conclude. "This amount of intrinsic day-to-day
variation needs to be considered when changes in heart rate
that may occur with changes in training status are
interpreted."
SOURCE: Journal of Sports Science and Medicine, December
2003.
From www.heartzones.com:
1. Sleeping Heart Rate Varies Night to Night
New research may influence how a person's heart rate
during sleep is used to evaluate fitness level. In a small
study, South African investigators found that the peak
heart rate during sleep may vary by about 8 beats per
minute from one night to the next. How fast the heart beats
during sleep may not seem important, but some research
suggests that it may be an accurate measure of physical
fitness.
Zoners know that measuring how fast the heart beats is a
good way to gauge fitness. For the most part, people who
are in better shape have a lower heart rate at rest.
Studies have shown that resting heart rate decreases after
people become more fit. Some research has suggested that
heart rate during sleep may be a more accurate measure of
fitness than the heart rate at rest. The precision of
sleeping heart rate has been uncertain, however. In the
present study, Dr. Michael I. Lambert and Miriam R. Waldeck
at the University of Capetown set out to test the
consistency of sleeping heart rate from day to day. The
study included 10 women who were of average weight and who
exercised regularly.
Over the course of three weeks, the women's heart rates
were monitored during three 24-hour periods. Researchers
calculated the women's average, minimum and peak heart rate
during sleep. On average, the minimum heart rate during
sleep varied about 8 beats per minute, the researchers
report in the December issue of the Journal of Sports
Science and Medicine. The women in the study were asked not
to change their exercise routine during the study. “To use
sleeping heart rate to measure fitness, these changes in
sleeping heart rate must be taken into account,” Lambert
and Waldeck conclude. "This amount of intrinsic day-to-day
variation needs to be considered when changes in heart rate
that may occur with changes in training status are
interpreted."
SOURCE: Journal of Sports Science and Medicine, December
2003.
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Resting Heart Rate
Here's how its done:
https://www.skifaster.net/article.asp?DocumentID=26
This is an article by a current Cross Country Canada National Team Coach. You can set up your Polar HR monitor to perform this test by changing the timers. If you have the polar s810i it is already programmed in. The article also describes how to take the test without a recording HRM.
The point of this test is twofold:
1) Take a snap shot in time to compare long term trends as a proxy of determining improving fitness
2) Take a snap shot in time to monitor short term recovery.
Your Resting Heart Rate is the average of the first time period.
Athletes take the above to mean that a low RHR is good and a High RHR is bad. This isn't The point. The point is to compare and monitor personal changes over time to try to get an understanding of how you are adapting. Small gaps between the resting and recovered HR are good and a sign of positive adaptation. Increasing RHR or larger gaps between RHR and recovered HR are a sign that you are being stressed. A proper periodized training plan will see you fluctuate between these two states. Over a month you should see a decline (increasing Gaps) followed by a return to small gaps indicating you have recovered, and are ready for another cycle.
Over the very long term consistent positive training will lead to a reducing RHR, however as heart rate limits are very personal, RHR numbers are also individual, which means don't get hung up on an individual number put the results in your personal context over time.
If you want an indication of your condition, many of the Polar HRMs have a built in "Fit Test" which gives you an more objective indication of your "condition".
https://www.skifaster.net/article.asp?DocumentID=26
This is an article by a current Cross Country Canada National Team Coach. You can set up your Polar HR monitor to perform this test by changing the timers. If you have the polar s810i it is already programmed in. The article also describes how to take the test without a recording HRM.
The point of this test is twofold:
1) Take a snap shot in time to compare long term trends as a proxy of determining improving fitness
2) Take a snap shot in time to monitor short term recovery.
Your Resting Heart Rate is the average of the first time period.
Athletes take the above to mean that a low RHR is good and a High RHR is bad. This isn't The point. The point is to compare and monitor personal changes over time to try to get an understanding of how you are adapting. Small gaps between the resting and recovered HR are good and a sign of positive adaptation. Increasing RHR or larger gaps between RHR and recovered HR are a sign that you are being stressed. A proper periodized training plan will see you fluctuate between these two states. Over a month you should see a decline (increasing Gaps) followed by a return to small gaps indicating you have recovered, and are ready for another cycle.
Over the very long term consistent positive training will lead to a reducing RHR, however as heart rate limits are very personal, RHR numbers are also individual, which means don't get hung up on an individual number put the results in your personal context over time.
If you want an indication of your condition, many of the Polar HRMs have a built in "Fit Test" which gives you an more objective indication of your "condition".