Heart Rate is NOT Ideal for Measuring Intensity in CrossFit - Here is WHY!
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- Heart rate monitors are the simplest, cheapest and arguably the most reliable tool to measure intensity during endurance exercise.
But functional movements under very high intensity are different.
In this video I will do a small experiment to show that heart rate is a suboptimal, even an ineffective method to measure workout intensity, depending on which movement the athlete is doing. I will demonstrate better methods to check hybrid training intensity with the latest wearable tech.
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TRAINING PLANS
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TIMESTAMPS
00:00 - Intro
00:42 - What I will do - the experiment
01:15 - The experiment - come and enjoy the suffer 🙂
04:07 - The data - Heart Rate
04:45 - The data - Muscle Oxygenation
06:32 - Lactate
DEVICES I USED
train.red/
www.cls-med.de/Arkray-Lactate...
#crossfit #wearables #heartrate #lactate #physiology - วิทยาศาสตร์และเทคโนโลยี
Very interesting video !
Just a quick tip, when doing capilar blood samples (if you're going to do it again), try to avoid using your index and thumb because they are more sensitive than the other fingers, and try to aim at the side and not the middle of the pulp because of the caluses you can get
Yes. I usually never do it via the finger. Always ear. Thanks for the tip!
Great video!
very nice. Loved it. Keep on doing such interesting content
Thanks. I will.
Super interesting! How do you improve or enhance your muscle oxygenation capacity? Any specific training regimen that you'd recommend?
Excellent question. Funny I will be filming a video about that exact question tomorrow 😀. Stay tuned.
There’s two things in general.
1 - an athlete who’s incapable to EXTRACT sufficient oxygen at the muscular level.
2 - an athlete who has difficulties delivering sufficient amounts of oxygen by the cardiovascular system.
Athlete 1 should do sprints with long recovery.
Athlete 2 should de longer intervals at threshold level.
The infrared seems very interesting but only for strenght workouts that you are targeting one specific muscle or group of.. in a average wod if would be useful because of the need to monitor different muscles, true? The HR seems at least to give some sistemic data that works for one certain capacity..
About the lactate.. i guess maybe changing the order of the exercises could lead to a similar result, dont you? Maybe the lactate results are more dependant of the accumulated fatigue from one to another exercise?
Not necessarily strength workouts, but indeed workouts where one is using different muscle groups with different exercise modalities.
The 'problem' with systemic measures here is that local muscle fatigue and deoxygenation is not accurately measured. Therefore NIRS can come in handy.
Ever done 50 strict HSPU for time? Heart rate will not tell you much about your overall fatigue :)
@@wod-science right.. depending on the type of workout and targeted muscles choose between heart rate or a nirs must be the path to follow .. is the nirs affected by type of skin, colour etc like it happens with the majority of pulsometers or is fully accurate?
@@Fitnessencrudo @trainred you know the answer to that question? I actually don't
I'm a big fan of your channel and the knowledge shared, so first of all I would like to thank for that,
Second, and its a question based on my case that I noticed " wearing my whoop " and its as following:
- whenever I do a continuous movement that has no " stop to take a breath " Ex: running rowing ...etc my heartrate is at a level of approx 160 to 185 at its peak.
- Whenever I do different movements like lunges, easy pase burpees, pull ups for example, which has a recovery phase of 1 second to catch a breath
I feel that my HR dropes to 140 to 150, however the feeling of muscle fatigue hits way more than feeling shorten in breath, like running or rowing.
My question is, do you consider the drop in HR is a sign of strength or weakness, taking in mind that the feeling of reaching the limit might feel the same but definitely the cause is difference when you compare rowing, with lunges for example,
I hope that my explanation makes sense
Thanks for the appreciation.
Good questions - to the first one:
Unfortunately I think this is rather a measurement error than a physiological phenomenon. I suggest buying a cheap chest strap from the internet and monitor heart rate during the two modalities (continuous vs stop and go).
If the differences DO remain, this could suggest a systemic vs local fatigue. We would need to test you with NIRS to know better.
Time to do some more burpees and lunges ma man :)
@@wod-science thanks slots for the reply,
It might be a problem with the HR measuring by whoop
Which is not that accurate but I relate it more to what you mentioned regarding systemic and local
I would love to do a NIR test but I live in Barcelona and I never heard of it until I found your channel
@@HashimAlmadaniauthor I am sure NIRS is going to be more user friendly, more cheap in the near future. Integratable into a watch etc. The upgrade of a HR monitor so to speak.
@@wod-science Any recommended and efficient brand?
@@HashimAlmadaniauthor NNOXX and Train.red are the one I use. Pretty sure Train.red is available in your region
I really like the content you are putting out. Very informative. Unfortunately I would think I the majority of people including myself are using heart rate as the primary tool to monitor their workouts. As others have indicated, hybrid workouts or CrossFit workouts typically use multiple systems (lower body push/pull, upper body push/pull, some sort of cardio). Is there a global or systemic way of measuring oxygen being delivered versus expended?
Thanks for the kind words. To assess the balance between oxygen delivery and uptake you will need a NIRS device. I know they are relatively expensive, but price is dropping fast. During my PhD 10 years ago, these things costed 10 000 dollar...
A solution to your problem would be to simply monitor Rate of Perceive Exerction (on a scale 1 to 10) and then multiply this number by the training time per segment.
Please have look at this video for more in-depth information th-cam.com/video/VFBBs8aDS3A/w-d-xo.htmlfeature=shared
Using this formula you could measure Training Load throughout time and across exercise modalities.
Thanks! Why and how you've chosen exactly 165 HR? Looks like it a lot above traditional "zone 2".
Really want to buy train-red, but it costs as much as a Boeing wing =) and is not sold in my region...
I’ve chosen 165 because that is my threshold zone. This is another zone than your typical ‘zone 2’ which delineates the end of your purely aerobic zone. Indeed at much lower intensity.
Threshold zone is an intensity that I can sustain for 25-40 min. Going just above the threshold will result in a decrease in muscle oxygen. I chose that zone because most workouts in CrossFit are done at or just above the threshold.
If I’d chosen zone two for this experiment not much difference between heart rate and muscle ox would be visible.
Check out NNOXX.
Hey! Where are you located? We ship worldwide and also have several distributors around the world. So it shouldn't be a problem 😁
I'll always take my HR data with a pinch of salt however I've found it good in order to manage some of the high levels of systemic fatigue I was dealing with in my training. I've realised after a few bouts of sickness that I cannot recover from too much high intensity CrossFit/ Vo2 max type intensity. In that sense it was worth spending the little bit of money on my chest strap.
Yes. When monitored closely HR can be used to gauge overtraining or fatigue.
Indeed. Nowadays you don’t need a watch anymore, a 40 dollar chest strap and you are good to go with your phone. 👍
RPE is the best method to monitor intensity when people apply it properly
I agree. For instance also in this little experiment. RPE for run was 6/10 and for the burpees and lunges it was 8. This is NOT reflected in heart rate, but it does correlate with muscle oxygenation.
@@wod-science the beauty of RPE Is that it integrates the sensations of both leg effort and breathing, so it works well as a measure of intensity in many different kinds of exercises (unlike heart rate)