How to use your heart rate to judge your body's recovery
Why do sports enthusiasts have a lower resting heart rate?
Dr. Roberts gave a simple explanation, "Training will increase the volume of the heart, and each contraction can output more blood to the body to support the body's strenuous exercise."
But Dr. Roberts also emphasized that if you stop training or stop regular endurance training, the resting heart rate of the heart will also be "reversed." "So a runner who withdraws from training due to an illness or injury may have a resting heart rate after a period of time. Rose, and then they had to train to regain a lower resting heart rate after recovery."
In fact, many sports enthusiasts only pay attention to the "maximum heart rate" during exercise, but resting heart rate is also an important indicator for judging physical conditions.
According to the experience of fitness trainer Emily Abbet, by measuring the resting heart rate every morning, it can be judged whether the physical condition of the exerciser has been sufficiently recovered from the previous training, and whether it is necessary to extend the rest time or carry out targeted training. Sexual nutritional supplements to avoid overtraining.
The method is actually not complicated: After the exercise training is over, the body can return to the average resting heart rate within 1-2 days, so the training volume is normal. If the resting heart rate is higher than the average one or two days after training, it means that there is not enough rest.
So how to track the heart rate? In addition to medical equipment, we can choose a heart rate belt, heart rate monitor or smart watch with heart rate monitoring function for monitoring. A variety of heart rate monitors or smart watches with heart rate monitoring on the market now have a heart rate measurement function, and heart rate chest straps and armbands are also common heart rate measurement tools. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health. Smart watches play an increasingly important role in our daily life and sports.
The influence of other factors on resting heart rate
Of course, measuring the resting heart rate also takes into account the influence of other external factors on the heart. According to Dr. Mikolasco, the weather, dehydration, and rest of the body will affect the heart rate.
The first is the weather. When the temperature rises, especially in summer, the heart rate may increase even without strenuous exercise; on the contrary, when the weather is cold, the heart rate is not easy to increase.
For example, if you fly from a hot place to a colder place to participate in a running race, it is easy to have a situation where your heart rate is not easy to increase.
And this "forced change" of resting heart rate is also something that runners need to consider when participating in a race-if the temperature difference between the place of life and the place of competition is large, they should arrive a few days in advance, and the body will naturally adjust.
In addition, in this case, the target heart rate for the competition should also be adjusted, especially from cold areas to hot and humid areas. If the target heart rate is not changed, it is likely that the "burst heart rate" will occur early.
In addition, dehydration will increase the resting heart rate. The reason is that there is insufficient water in the body, and the heart must work harder to transport blood to all parts of the body, and the price of this effort is to increase the heart rate.
This can explain why under the same intensity and exercise time, it is often more laborious in the hot summer than in the winter, and it may not even last for the sustainable exercise time in the winter.
Finally, the confusion of work and rest can also lead to changes in heart rate, especially when traveling across time zones or staying up late, will make the heart rate high, and training heart rate will also easily increase.
As long as you are serious about running and fitness, heart rate is an inescapable knowledge point