Why adapt workouts to orthostatic heart rate?

Why adapt workouts to orthostatic heart rate?

rony 19.06.2019

There are different techniques that allow you to improve your workouts, regardless of whether we train in the gym or the routine we are following. The orthostatic heart rate allows us to know which is the minimum number of beats at rest and the maximum number during the exercises. Find out more by reading this article!

Orthostatic heart rate at rest

The first step is to know what your heart rate is when you are relaxed and calm. For example, when you are at home sitting on the couch while watching television or snoozing.

Everyone, even athletes, needs to rest and have moments of leisure, including professional athletes. Resting heart rate is an excellent indicator that we should not underestimate. Knowing this parameter it will be easier to understand if something is going wrong.

If the heart beats more than usual during the hours of rest, it means that you have overloaded it too much during training. This is why this parameter is of fundamental importance.

If at the beginning of your workout your cardiovascular system is not “calm”, it will be more likely that you will feel fatigued, “breathless” and that you cannot give your best while performing your exercises.

To find out what your resting heart rate is, you need to measure your pulse in the morning as soon as you wake up. Repeat the operation at another time of day, when you are relaxed, for example when you have finished working. Record the results for a week and average your heart rate. This is your starting point.

The orthostatic heart rate test

As athletes, to take care of your health, you need to undergo several tests and medical tests. You can also perform “homemade” tests that can be of great use.

If your heart rate is high, it could be due to stress, a time when you are under pressure, when you are not sleeping well or because you have exaggerated with training. The worst thing is that this becomes a vicious circle from which it is difficult to get out.

No wonder, the higher the stress, the more beats will be. And because you can’t give your best, you will strain your muscles more: the whole body will suffer. It seems an extreme description, but it happens more frequently than you can imagine.

Measure orthostatic heart rate

To perform the orthostatic heart rate test, two objects are needed: a stopwatch and a heart rate monitor (it is possible to replace the latter by measuring the heart rate manually). This test is very simple and the steps are as follows:

  • Lie on the bed or on the sofa for 15 minutes. Try not to fall asleep and don’t get distracted by the phone or any other object. You have to reach a kind of ‘zen’ state of relaxation. Take the opportunity to meditate a little!

  • Measure your heart rate (beats per minute) and call this result R1.
  • Allow a few minutes to pass and measure the pulse again for sixty seconds. Call this result R2.
  • Perform the subtraction R2 – R1 and you will get the orthostatic heart rate.

We advise you to repeat the test several times during the week. In this way, you will have a result closer to the real values.

The test results

If the difference between R2 and R1 is greater than 15-20 beats, it means that you have not recovered from training (or from the race) and that you are still in a situation of physical stress. In this case, we recommend a day of rest without training. If you really want to exercise, do moderate exercises like a nice walk in a park.

In addition to knowing if we need to rest or not, the test result helps us determine if the body is adapting the exercises performed. If every time you exercise you need two or three days to reduce the difference between R2 and R1, perhaps your training sessions are more demanding than your body can handle.

In this case, the best thing to do is that after training you rest 24 hours before returning to practice again. For the reasons listed, the orthostatic heart rate test is very useful. Pay attention to the information your heart gives you before you have problems!

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