How to make sense of heart rate data
#Cosmoread: These days, there are tons of fitness equipment, everything you want to know about your workout are to track. Fitness tracker on one of the most common features is a heart rate monitor.
But you have to know your heart rate just how fast your heart beats more and more information (per minute, or BPM measured in bits) is.
Overall, heart rate monitor exercise intensity is a way, Rui Li, an associate clinical professor of Health Sciences at Northeastern University in Boston, said the professor. Heart rate is proportional to the intensity of exercise, Lee told Live Science. In other words, as the exercise intensity increases, the heart rate also increases.
But different intensities (and therefore, different heart rate) exercise on muscle cells and set off various processes throughout the body. Therefore, you are exercising your body, your heart rate while running in the rest of the General can give some clues about the biological processes, Dr. Benjamin Levine, a cardiologist at the University of Texas Southwestern Medical Center in Dallas disease the expert said.
The job of the heart is to pump blood throughout the body. That’s why the blood cells of the body, which makes it the ATP molecule (adenosine triphosphate) is said energy cells’ functions as the source to use oxygen to make saves.
The high intensity of your exercise, you need to make more ATP, said Levin.
Therefore, your exercise intensity increases, your skeletal muscles need more blood, Levin told Live Science. The muscles need more blood to the brain signals, and in turn, the brain signals the heart to speed up the beating more rapidly to blood, he said.
That sucks blood from the body’s cells are produced, Levin, who is also on the Texas Health Resources, Director of the Institute for Exercise and Environmental Medicine said. A waste product lactate, a byproduct of converting carbohydrates into ATP. (As with the heart rate, blood lactate levels in a laboratory can be used to measure exercise intensity is, Levin added.)
Fat or carbs?
But the oxygen in muscle cells to make ATP more than needed; Body fat and carbohydrates needed to generate this energy.
And here is the main point: whether the fuel for the body, depending on exercise intensity depends more heavily on fat or carbohydrates. (Hence the low rates and the heart) at low intensity, the body as a source of energy that uses more fat than carbohydrates, Li said. Flip from these sources in high intensity, she said.
Although fat is a great source of energy, it requires a lot of steps down, Lee said. For starters, there’s only a limited amount of fat found in skeletal muscle is in; The vast majority are found in other parts of the body, she said. Therefore, the fat molecules are broken down before their first muscles to make energy is being taken, she said.
(And therefore the higher the heart rate), high-intensity exercise muscle, fat faster than it can provide the energy needed, the stored carbohydrates in the body, which can be broken down rapidly to a change, Li said.
But there is no point where the body will only use fat or carbs only, taken, there is always a mixture.
Indeed, while some low-intensity exercise to burn fat as fuel exercise because fat is the primary source noted, “It’s a bit of a myth to call a fat burning [type of exercise] and another fat no burning, “Levin said.
The big picture
Of course, many people who exercise, do not focus during your workout is going on inside their cells, but also their type of exercise to achieve their fitness goals helps. Knowing your heart rate as well as to help achieve those goals can be significant.
Heart rate and in an organized way to push himself trying to train your cardiovascular system is a useful measure for people, Levin said.
To monitor the intensity of your exercise heart rate to use, you first need to calculate your maximum heart rate. Subtracting your age from the number 220, as follows, for example, someone who is 30 years old would calculate his or her maximum heart rate can be estimated by:
220-30 = 190 bpm
A person close to his or her maximum heart rate becomes, the harder for a longer period of time to maintain that level of intensity will be Levin said. For example, a maximum heart rate of 200 bpm, with the possibility of a 20-year-old 186 200 bpm for 15 to 20 minutes to be able to maintain the intensity of the exercise, he said.
Low intensity, a person will no longer be able to sustain exercise. For example, a 20-year-old who used a 10k at about 170-185 bpm, which usually takes somewhere around an hour on the intensity of the athletes will be running, Levin said.
The next level down, and about 160 to 170 BPM between the person, “More and more stable state,” or work for the longest period of time a person can do most of the amount, Levin said. The intensity of a marathon runner will run from 2 to 4 hours at least, he said.
Down another level, this person will bring his or her “base rate” between 140 and 160 bpm, Levin said. This is the level of intensity for jogging, he said. It also will use the intensity level of an endurance athlete, he said. For example, 6 to 8 hours for someone running an Ultramarathon at this level of intensity, we will do the same, he said.
Finally, 140 is the area under a heart rate recovery, exercise is important for anyone who is considered, Levin added.
At the end of the exercise, the heart rate in a short-term correction, or taking the time to cool down on your heart rate gradually decrease and return to its resting rate allows. Stopping too quickly, you go out or cause to feel ill, according to the American Heart Association.