Please Stop Checking Your Heart Rate so Much

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Your heart beats faster when you work hard, So It’s a good way to know if you’re exercising hard enough … right? Well, it’s not accurate. Your heart rate is only a good measure of your effort in a particular type of exercise. Also, if the numbers are not adjusted correctly, you may go in the wrong direction.

Do not rely on heart rate tracking for calorie burning

If your fitness tracker indicates that you’ve burned a certain number of calories in your workout, that number is based on your heart rate (and some personal information such as your size).

this is In many cases It’s true that the higher your heart rate when you do aerobic exercise, such as running, the more calories you burn during that exercise.However, the watch cannot determine that the heart rate is high for another reason (tensioned). also For example, overheating) In addition to your effort level.

This measurement is also notorious for being inaccurate for some activities.Running and cycling is very easy Because you’re doing the same thing over and over, and probably not the way your feet move the pedals That It’s different from the cyclist that the app maker used to adjust the formula.But if you’re doing ballet training, or CrossfitOr, if you’re enjoying a day at the ski resort, is the watch supposed to know exactly what you’re doing and how difficult it is?Spoilers: It does not.

In addition to the turmoil, there is the fact that our calories burn in the meantime Exercise doesn’t tell us much about us total What we really care about is calorie burning.Our body I am good at saving energy in my daily life when I am consuming a lot of calories while exercising... Therefore, if you burn 500 calories in one run, you will be tired after that and will burn 400 calories for the rest of the time.

In conclusion, if you care about the number of calories you are burning, you shouldn’t worry too much About what the heart rate tracker tells you.A better way is to simply adjust the number of calories you eat Based on whether the scale is up or down..

Don’t worry about your heart rate during strength training

If you do a lot of aerobic exercise, you may be accustomed to thinking of heart rate as a good measure of intensity. The higher your heart rate during your workout, the harder it is to work. But that doesn’t apply to strength training.

Think about this: IIt’s lightweight and can be lifted many times to increase and maintain your heart rate. For example, my heart rate graph of a kettlebell clean and jerk for 10 minutes in a row is:

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It’s a difficult workout and it’s “Builds some strength, but it’s nothing compared to one of my usual weightlifting workouts Here, we did barbell clean and jerk, clean pull (a type of explosive deadlift), jerk recovery, and some core exercises on the floor for a total of over an hour. Most of these lifts were short efforts that weighed enough for me to breathe hard later. These are the spikes in the graph. But then I sat for a few minutes to recover, and that’s where you see my heart rate go down again.

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The heart rate graph shows that the 10-minute set was a stable and relatively high-labor workout in terms of aerobic exercise. I couldn’t get any faster or heavier because my cardiovascular system couldn’t get enough blood and oxygen into my muscles to sustain more effort. From my lung point of view, this is a lot like going out to Temporan.

Barbell training, on the other hand, did not put too much strain on my heart and lungs, and it does not do much to build the durability of my cardiovascular system. Barbell training seems pointless if you judge these workouts solely from your heart rate graph.

But the benefits of aerobic exercise are Not the reason we strengthen training.. Strength training challenges our muscles to become stronger. Heart rate does not reflect how heavy or difficult the lift is actually. Looking at the graph, I can’t see the set of 42kg and 49kg. To see that, you need to check the training journal. And if you compare this workout to a workout you did a few years ago, when you’re weak, it probably looks the same, even if the weights are much lighter.

It’s important to understand this difference, This is because if you decide on strength training based on your heart rate alone, you’ll want to increase your average heart rate by repeating a lighter weight and basically switching to aerobic exercise. (Is this the 10-minute kettlebell workout I used as an example? It’s between aerobic exercise and strength, providing hard workouts for the heart and lungs, and moderate workouts for the muscles.) If you want to be stronger, You need to lift heavy things, This inevitably means taking some time off —Lower your heart rate —Between sets.

Use your heart rate to measure your heart’s strength — be careful

Now we are heart rate To do It works because it measures the intensity of aerobic exercise such as running and cycling.

So how do you turn that heart rate into a measure of intensity? The easiest way is to use an app that converts your heart rate into a series of heart rates. Heart rate zone.. In a 5-zone system, when going out for LISS (low intensity steady state) jogging, you should expect your heart rate to be in zone 2 most of the time.

These zones are useful for training because the training effects of each zone are slightly different. Zone 2 training is great for building aerobic capacity without getting too tired. Zones 3 and 4 teach your body to work a little harder, but it’s difficult to do so much work in these zones. Therefore, if you’re going out for the long term, it’s a good idea to wear a heart rate monitor to make sure you’re staying in Zone 2 and enjoy the benefits you want. o oOn another day, you may get on the line between Zone 4 and Zone 5 and do a short workout that trains you to handle your body. Great effort.

You don’t need However, you should measure your heart rate so that you can train at these levels of effort. Before smartwatches and heart rate monitors became commonplace, coaches instructed runners to head for “easy runs,” and recreational joggers tried to keep their pace “conversational.” conversation. On the other hand, if you’re doing high-intensity intervals, you don’t need a heart rate monitor to let you know you’re sprinting. YYou can feel it.

If you still want to, how to train with heart rate

If you’re just starting cycling, running, or other steady-state aerobic exercise, you can train at an effort level rather than relying on your heart rate. Also, if you want to pay attention to your heart rate, it is advisable to pay attention to the heart rate seen at each subjective effort level.

• How many numbers do you see when you’re walking or warming up and you haven’t made any efforts yet?
• What would you be if you were still exercising at a pace that was easy to talk to?
• When working at an effort level that is hard to catch up, you see what numbers, but you can probably make an effort of 30 minutes or more true Did I have to do it?
• What number do you see when you are doing your best? (Probably not at all, because I’m too tired to look at the clock, but I can see it later.)

These numbers roughly correspond to Z1, 2, 4, and 5, ZOne and three are between that easy pace and the tough but I can hold.

Why i’m asking you News not calculate The first time you exercise, your calculations are probably wrong. The standard description of a heart rate zone is expressed as a percentage of your maximum heart rate. b but If you’ve never made a full-blown, predicament, race-day effort, you have no idea what your biggest is really.

There are various formulas out there to find your maximum. The easiest is to subtract the age from 220. Therefore, at age 30, the maximum heart rate is 190. The problem with this approach is It’s a versatile formula that suits almost no one..

Here is an example: I am 41 years old actual Maximum heart rate is somewhere north of 205. Relying on the formula, the 152 heart rate fits in Zone 4, but in reality it turns out to be a very easy Zone 2 pace for me. When I did that 10-minute kettlebell set, I spent half of it at a heart rate that exceeded what the formula thought was physically possible.And some people have a maximum heart rate that is Low More than the formula predicts, and they have the opposite problem. They are out of breath, panting, burning their feet, and the clock will say they are in Zone 3. That is also incorrect. Training in a misaligned zone can lead to exhaustion and undertraining.

Heart rate also changes depending on the position of the body I noticed that I couldn’t get as high a heart rate as I was running while cycling. (Swimming with a horizontal body still tends to be few.)

So you don’t have to worry about your exact heart rate at first. Higher means that the cardiovascular system is working harder. Low means that you are making an easier effort. Monitor how your efforts at a particular heart rate feel and adjust the “maximum” in the app settings to the number that the zone makes sense. Also, keep in mind that heart rate is just a useful tool for dialing your workouts. YOur body knows how hard it works, whether you are wearing a smartwatch or not.