You can have a perfectly normal heart rate but still suffer from heart rhythm disorders. What is the difference between the two? And how do you check your heart rate and your heart rhythm?
Your heart works like a pump: its contractions push blood throughout your body. Your heart rate is the number of times your heart contracts (beats) per minute. This is often expressed in BPM – ‘beats per minute’.
A heart rate varies from person to person. It also changes throughout the day. Are you sitting, lying or sleeping? Then your heart beats about 60 to 100 times per minute. But during exercise or stress, the rate automatically increases. Your heart ‘knows’ it has to pump extra oxygen and nutrients through the body.
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People in good physical shape have a lower resting heart rate than people who are less fit. For top athletes for example, a resting heart rate of only 30 to 40 beats per minute is quite common.
What is your heart rate? You can easily check it yourself. You can feel your heartbeat clearly on your chest or at the arteries in your neck or wrist. Just count the number of beats for one minute. Or use a sports watch, heart rate monitor or one of the many lifestyle apps that are available online.
Your heart rhythm is the rhythm at which your heart beats. It will learn whether those beats come regular (or not). Suppose you have a heart rate of 80, then your heart should beat every 0, 75 seconds.
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An unregular heart rhythm is what we call a heart rhythm disorder. Occasionally your heart can skip a beat, this is called an ectopic beat. Or your heartbeats follow each other rapidly during a short period of time and then slow down again.
In both cases, the heart beats 60 times per minute. Although the heart rate’s the same, that cannot be said about the heart rhythm.
Measuring your heart rate is quite easy. Measuring your heart rhythm on the other hand is way more complicated. At least it
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. You had to make an appointment with your doctor or cardiologist for an electrocardiogram (ECG), a measurement through a number of electrodes on your body. Unfortunately, this examination is a snapshot. Deviations that don’t occur at the time of the examination don’t pop up on the radar.Heart rate variability (HRV) monitoring has become increasingly popular in both competitive and recreational sports and training environments due to the development of smartphone apps and other affordable field tools. Though the concept of HRV is relatively simple, its interpretation can be quite complex. As a result, considerable confusion surrounds HRV data interpretation. I believe much of this confusion can be attributed to the overly simplistic guidelines that have been promoted for the casual-end, non-expert user.
In the context of monitoring fatigue or training status in athletes, a common belief is that high HRV is good and low HRV is bad. Or, in terms of observing the overall trend, increasing HRV trends are good, indicative of positive adaptation or increases in fitness. Decreasing trends are bad, indicative of fatigue accumulation or “overtraining” and performance decrements. In this article I address the common notions of both acute and longitudinal trend interpretation, and discuss why and when these interpretations may or may not be appropriate. We will briefly explore where these common interpretations or “rules” have come from within the literature, and then discuss some exceptions to these rules.
This article will mostly focus on the log-transformed root mean square of successive R-R interval differences (lnRMSSD), which is the vagal-HRV index used in popular smartphone apps. For several important reasons lnRMSSD appears to be the preferred HRV parameter for athlete monitoring.
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For inducing improvements in aerobic fitness variables. Essentially, training with higher intensity/volume when HRV is at or above baseline appears to elicit greater training adaptations. This results in high (or within baseline) HRV being synonymous with “readiness.”
Decreased HRV has been observed in a variety of athletes preceding competition as a result of heightened levels of excitement or anxiety.
Figure 1. Data I collected from a collegiate sprint swimmer leading up to a conference championship shows a marked acute decrease on the first day he competed, when he set a personal record. Wellness scores did not indicate fatigue, and he tapered his training load in the preceding weeks. The pronounced decrease in HRV on the day of competition can likely be attributed to anxiety/excitement.
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A low HRV score as a result of fatigue also does not necessarily forecast impending reductions in performance. A small case study of 3 high-level tennis players showed that performance markers (VO2 max, single-legged counter-movement jump, and drop jump index) improved following a 30-day overreaching period. The athletes expressed their improved performance at the end of the training program despite showing decreases in RMSSD (between -13 and -49%).
That assessed changes in HRV (weekly mean and weekly coefficient of variation [CV, a reflection of the day-to-day fluctuation in HRV scores]) and perceived wellness in response to weeks of varying training load. During a high-load training week, wellness scores and the HRV weekly mean were lower, and the HRV coefficient of variation was higher. All these changes indicate a higher presence of fatigue.
Having devised and implemented the training program, I interacted with and observed the athletes in terms of behavior, body language, etc. They were definitely experiencing fatigue. However, they all completed workouts of higher volume and intensity in both the weight room and during conditioning sessions. This indicates that they were still able to demonstrate their strength and fitness qualities despite fatigue.
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Therefore, in the presence of fatigue reflected by HRV, performance may or may not suffer. HRV will typically show changes before performance decrements and thus may serve as an early warning sign of fatigue accumulation. But do not expect your or your athletes’ performance to be poor based on a low HRV score, as this certainly is not always the case.
Increases in aerobic fitness have often been associated with increases in cardiac-parasympathetic activity in a variety of individual and team sport athletes. A common observation is that those who improve fitness also improve HRV, while those who do not improve fitness show either no change or even decreases. For example, a study by Buchheit and colleagues
Demonstrated that subjects who improved their 10K run time following a training program also showed a progressive increase in their HRV, while non-responders showed no meaningful changes. Large correlations between changes in HRV and maximum aerobic speed and 10K time trials were found.
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Evaluated how early changes in HRV relate to eventual changes in intermittent running capacity in team-sport athletes. We found that athletes who demonstrated an increase in their HRV weekly mean and/or a decrease in their weekly HRV CV at the halfway point of a 5-week training program improved performance to a greater extent than those showing the opposite HRV changes. In light of studies like these, interpretation of an increasing HRV trend as being a positive response to training has become popular.
Figure 2. A progressive increase in this athlete’s HRV trend can be interpreted as a positive response due to concurrent progressive improvements in perceived wellness (sleep quality, soreness, mood, fatigue), improved performance, and a steady training load.
Unfortunately, an increasing HRV trend throughout training is not always a good thing and thus should not always be interpreted as such. In fact, several studies have reported increasing HRV trends in overtrained athletes predominately involved in endurance sports. For example, Le Meurr et al.
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Showed decreased maximal incremental exercise performance and increased weekly HRV mean values in elite endurance athletes following a 3-week overload period, compared to a control group who saw no changes. Following a taper, performance supercompensation was observed along with a return of HRV toward baseline.
The most common response to overload training is a progressive decrease in HRV. This is your typical alarm response to a stressor, where the sympathetic arm of the autonomic nervous system is activated. In this situation, resting HR is elevated and HRV decreases. With insufficient recovery time, HRV may not fully recover to baseline before the next training stimulus and thus will result in a downward trend when this cycle is perpetuated. An intense day of training can result in suppressed HRV for up to 72 hours post-exercise.
With the higher training frequencies and training volumes often associated with overload periods, it makes sense that HRV will show a decreasing trend. Typically, HRV will respond first with a decreasing trend and performance decrements will follow if the overload period is sustained.
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Provides a good example of a decreasing HRV trend in response to overload training. They showed that middle distance runners saw a progressive downward HRV trend (up to -43%) during a 3-week overload period. In week 4, training loads were reduced and HRV recovered and exceeded baseline values.
Figure 3. A data set I collected from a collegiate sprint swimmer. A progressive decrease in this athlete’s HRV trend is observed during an anaerobic overload phase with a progressive increase during the taper. The decrease in the trend was associated
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