The numbers change in exercise and stress!If you measure "resting heart rate" with a smartwatch, you will be able to see your physical and mental health.

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Smart watches are increasing the number of models that can measure a fairly accurate heart rate and analyze "sleep quality".However, how to use such data in training and maintaining health ... many people say that they don't really understand.

In this article, Tsuyoshi Kakutani, who has a wide range of sports and health knowledge, in the US official Strength Conditioning Specialist (CSCS), explains how to view the rest of the rest and sleep cycle.

Resting heart rate is a barometer with health and training effects

I have two smart watches.One is Garmin Forerunner and one is Fitbit Charge.When you run, you know the pace and distance at Garmin, and wear Fitbit in other daily time.Fitbit confirms the rest of the rest of the rest and sleep cycles.

That's why it's not because either function is better, it's just because the Fitbit model I have is thin, and it doesn't feel like wearing it when I sleep.Conversely, the display screen of Garmin is large and is useful because it is easy to see while running.

By the way, if you wear Fitbit all day, including sleep, it will also display your daily heart rate in addition to your hourly heart rate.At rest, the heart rate is, as the name implies, the heart rate when you are still at rest, or conversely, when you are not exercising.It is said that 60 to 100 beats per minute are normal.Generally, people with high cardiopulmonary abilities tend to have a low heart rate during rest, and marathon runners and others may be in the 40th stage.

Heart rate increases when resting even during work stress and over training

Changes in resting heart rate displayed on my Fitbit dashboard (February -June)

It is said that VO2MAX figures, which are often used to evaluate cardiopulmonary abilities, can easily produce an approximate value in the following formula.

VO2MAX ≒ 15 × Maximum heart rate / resting heart rate

In other words, the higher the maximum heart rate, the higher the heart rate during rest, the higher the cardiopulmonary ability.

If aerobic training such as jogging is continuing for more than a certain period of time, cardiopulmonary ability will be trained and the value of the heart rate will decrease.The early story becomes a runner constitution.However, the more you run, the better.

The heart rate during rest is not only the amount of exercise, but also due to mental stress.If you are worried about human relationships and concerns at work or at home, your rest is affected by resting your heart rate.One of the symptoms of over training is an increase in resting heart rate.

Sleeper affects the quality of the heart rate when resting rather than quantity

One day sleep cycle displayed on my Fitbit dashboard

Not only mental stress, but also drinking and caffeine intake, sleep can be affected by sleep, which can increase your heart rate.

Fitbit not only measures the length of sleep time, but also divides that stage into "shallow sleep", "deep sleep", and "REM sleep".People repeat this sleep stage like a cycle, but the pattern varies from person to person.However, the lowest heart rate is "deep sleep", and on the contrary, "REM sleep" is the closest to the heart rate of resting, so the heart rate of "shallow sleep", but the quality of sleep.If it is bad, the heart rate will increase.

Measurement of resting heart rate is easier with a smartwatch!

In this way, you can check the physical and mental health status by grasping the change in the heart rate during rest.Before the smartwatch, the way to measure the rest of the rest of the rest was recommended to manually count one minute of heart rate with your finger on your wrist blood vessels immediately after waking up.It is troublesome just to think.Not many people can continue it every morning.At least I can't.Why don't you take advantage of this benefit created by technology?

● Profile Profile Tsuyoshi Kadoya Lives in California, USA.He is qualified as a US official Strength Conditioning Specialist (CSCS) and a CROSSFIT LEVEL 1 official trainer, and is currently the Cross Country Running Club at the California, California, TvT High School.He is a citizen runner who runs a full marathon and ultra marathon several times a year.The best time for a full marathon is 3 hours and 26 minutes.The official Facebook is his https: // www.facebook.Com/Writerkakutani

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