Tag Archives: heart rate monitor

Terminology : Heart Recovery Rate

10 May

What?

Recovery Heart Rate is the heart rate measured at a fixed period after you have finished exercising.

When?

In order to measure your Recovery Heart Rate, you would need to work out for at least 8 to 10 minutes – long enough to raise your pulse to near maximal exhaustion.

Typically, you would expect to see your heart rate rise from around 60/70 to 180/190 during exercise.

To be able to compare results over time to assess fitness, you should ideally keep as many of the variables similar as possible – ie. the time of day that you are exercising, along with the period and intensity of exercise.

Where?

You can test your Recovery Heart Rate anywhere!

Using a stopwatch and either your finger to feel your pulse, or an app or heart rate monitor, take your pulse immediately after exercise and note this down.
Wait a minute, then take your pulse again.

The formula for calculating your Recovery Heart Rate is as follows:

RHR = (exercise heart rate – heart rate after 1 minute) / 10

The higher the number for the recovery rate, the more quickly your heart has recovered from exercise.

The following table can be used as a guide to evaluate your recovery rate:

Recovery Rate Number Condition
Less than 2 = Poor
2 to 2.9 = Fair
3 to 3.9 = Good
4 to 5.9 = Excellent
Above 6 = Outstanding

Why?

Measuring your Recovery Heart Rate can be a good indicator of your level of your fitness.

The fitter you get, the more effective your heart becomes, and so the less work it has to do to keep your blood pumping around your body, and keep you moving.

But on the other end of the scale, the less healthy and fit you are, the longer it takes your heart to recover.

This is what is referred to as Cardiovascular Fitness.

Recovery Heart Rate can also indicate the intensity of the exercise you are taking. The smaller the drop in one minute could indicate you are working yourself too hard, and your body is having trouble recuperating.

There are two decreasing phases related to Heart Rate Recovery; the first minute post-exercise, and the resting plateau over which the heart rate gradually decreases.
The resting plateau can take as long as an hour for the heart rate to return to pre-exercise heart rate.

As a general indicator, five minutes after exercise the heart rate should not exceed 120 beats per minute.
After 10 minutes, the heart rate should be below 100 beats per minute, and the heart rate should return to its pre-exercise rate approximately 30 minutes after the exercise session. Although the initial sharp drop in the heart rate that occurs one minute after the exercise is the most meaningful indicator of fitness.

And finally …

Did you know? …

Miguel Indurain – Spanish, five time Tour de France winner – had a resting heart rate of 28 beats per minute – one of the lowest ever recorded in a human.

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Train Hard : Strapped up, good to go

2 May

As I was gearing up Tuesday morning, I was trying in vain to get my Polar Wearlink to connect to my phone before heading off to work on the bike, but to no avail.

I tried wetting the strap again – heart rate monitors require moisture between the electrodes and the skin to work – also turning the bluetooth on and off on my phone, removing the strap and then putting it back on … but none of the above worked!

Finally came to the conclusion that it’s not the phone … it’s me! Or at least it’s the battery, and so it requires me to buy a new one!

Anyway, brand new battery, and the strap is back to work!

I’ll be using it again later with my SportsTracker for the cycle back later.

Train Hard : Two Bridges Run

26 Feb

The usual for training this evening – the two bridges run from the club, up and over Hammersmith bridge, coming back through Fulham and over Putney bridgr to the club.

Pretty good time, and remembered to actually set my phone to record before leaving the club!

Two Bridges Run – February 26, 2013

Train Hard : Post 5km Testing

21 Feb

So, I was a little too exhausted, and strangely excited after last nights’ testing to manage to report back!

However, I’m rather pleased I managed to smash my previous time and got myself a split of 1m57s09ms – total time 19m39s 🙂

The last 100m hurt a lot, and I could feel all of the food I’d rammed down yesterday starting to move back up in a bid for freedom(!), but I managed to stay on the seat and keep it down, and one of the lovely novice lads Ross was on hand with bottles of water and jelly babies to revive us all once we’d finished!

Our coaches, Ralph and Jacqui were a great help all the way through it – a little frightening at times with their bellowing and screaming at us, but it helped with concentration!

Once you’re ‘in the zone’, its easy to let something slip for focussing too much on something else.
The software display for our machines contain so much information, and you have twenty minutes to focus and smash it – its quite a lot for your head to deal with, especially after a long day of work!

I found myself focussing on the distance left, watching it chug down, (wishing I could find an extra foot of legs or arms to make it go a little quicker!). The problem is, focus on that over everything else, and you can find your stroke rate shooting up!

For our testing we have a set average stroke rate to stick to – this is to make it fair for everyone testing, to have a constant to measure by.
The stroke for this test was to be between 26 and 28, average across the 5km.

Now in theory, this means you have the space to go crazy in the first few strokes to set yourself a good split, however it’s all about pace in a 5km – going crazy for too long means you can burn out earlier than you’d like, so it’s a tough judgement!

I did get my rate up to the high 30s for the first 10 strokes but made sure to quickly drop it back down and watch my average stroke rate lower over the remaining 4500m.
And having Ralph shouting ‘stroke rate, Charlotte’ was enough to remind me to keep an eye on that – anything over 28 would be a test fail and would not count!

Anyway, it’s sessions like this that I wonder if I’m wired differently to others!
I do love the pressure of having to perform in a fitness capacity like a RowPerfect test!

There were 3 rounds of testing last night, and my group were lucky enough to be the first to go, which meant we got it over and done with without little time to sit and worry about it!
And in good team spirit we stuck around after a bit of stretching (we attempted a jog around the block to warm down, but it was far too cold and soon gave up on that!) to watch the others complete theirs and cheer them on! It’s nice having people to push you when you feel like you’re dying – it’s something I find really helps, so I like to be able to return the favour 🙂

Be Happy : Sports Tracker … testing

13 Feb

Right, so I’ll keep this brief, as I’m shattered from tonight’s training, but I’ve just managed to finally get myself logged in to the Sports Tracker website – it seems my work laptop doesn’t like the site!

Sports Tracker…

Be Happy : No-go gadget Edwards!

12 Feb

Ok, so I probably shouldn’t have been out running whilst I’m still on antibiotics for this chest infection, so perhaps it was karma!

Tonight’s training was the weekly run – also known as the ‘two bridges’ – a route from the club up and over Hammersmith bridge, coming back through Fulham to Putney bridge and back down to the club. A loop of about 8km.

It was my first cardio session in about 4 weeks, and I was feeling good-to-go, all strapped up ready with my Polar Wearlink+ for my test run!
Only problem being, as we set off out of the building I thought I had pressed start before putting my phone into my armband under my windproof shell … getting back to the club though turns out I hadn’t!

So no route, and no recorded heart rate! Just the present rate I could see on the display of 175. After a 39 minute 8km, the rate sounds about right, and it quickly started to drop as I sat and stretched, so as far as I can see the monitor works, its just my ability to set it up that needs fine tuning!

It’s got me wanting to go for another run now!

Take 2 next week!

Be Happy : Go go gadget Edwards!

8 Feb

So, I’ve been on the antibiotics for 5 days now, and the cough is almost clear.

Now I know it goes against most recommendations, but 2 weeks of injury and 2 weeks of infection is taking its toll.

Last week I had a delivery from eBay that got me rather excited!
I purchased myself a Polar Bluetooth Wearlink+.
Now for the average Joe, that’s a heart rate monitor, but the cool bit about it is that it is Bluetooth – therefore can connect to my phone and track my heart rate as I work out. Not only thay, but with the right apps, it can be plotted against time, distance and elevation for a full and thorough workout analysis.

I received it at work, and being too impatient to wait until I got home, disappeared off to the toilets to hook myself up to test it out!

Id purchased it second hand, therefore it came without the box, but it did have the manual with it. I’d rather use the word manual loosely though! There’s very little in it – its’ weight is made up with the various language versions for ‘attach, turn on, and go’!

It took a little while to suss it out, for several reasons.
Unlike my Bluetooth headphones – which, fyi I swear by for running and working out! – when the hrm is connected to the phone it doesn’t appear as being ‘connected’ with the Bluetooth. I managed to pair it up, but was expecting to see the usual connection symbol but this didn’t happen. I also then needed to find an app that would recognise it.

I downloaded various apps, and a few spotted the Polar iWL, however couldn’t connect.

I finally came across an app called Sports Tracker, and once I got outside and with some GPS signal, managed to connect to the monitor and went for a walk.

I only managed to get it fully working in the last five minutes as I got back to the office, so continued to test it from the desk!
I checked my pulse the manual way to compare for reliability, and the readout seemed pretty

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