Fitness

Heart rate variability – what to know about this biometric most fitness trackers measure

Published

1 year ago

December 26, 2022

Heart rate variability – what to know about this biometric most fitness trackers measure

Your coronary heart beats round 100,000 instances every single day. Coronary heart charge is a key marker of cardiovascular exercise and an necessary very important signal. However your pulse shouldn’t be as regular as a precision clock – nor would you need it to be.

As a cardiovascular physiologist, I measure coronary heart charge in practically each experiment my college students and I carry out. Generally we use an electrocardiogram, corresponding to you’d see in a medical clinic, which makes use of sticky electrodes to measure electrical alerts between two factors of your physique. Different instances we use a chest strap monitor, like ones you would possibly see on somebody on the fitness center, which additionally detects heartbeats based mostly on electrical exercise.

As wearable know-how has grown extra fashionable, it’s not simply researchers and cardiologists who’re being attentive to coronary heart charge. You could be monitoring your personal all day lengthy through a health tracker you put on in your wrist. This sort of wearable gadget makes use of inexperienced gentle to detect blood movement beneath your pores and skin and deduces your coronary heart charge.

Listed below are what coronary heart charge and different measurements derived from this biometric can let you know about your physique’s well being.

Pumping blood the place it must go

The center’s major job is to contract and generate stress that helps pump blood to the lungs to be oxygenated after which on to the remainder of the physique to ship oxygen and different vitamins. Coronary heart charge is solely how briskly your coronary heart is thrashing. Generally referred to as a pulse charge, it’s usually introduced in beats per minute. You may rely your personal coronary heart charge by feeling on your pulse inside your wrist or behind your jaw.

When your physique calls for extra oxygen, corresponding to throughout train, coronary heart charge will improve together with the growing workloads.

Whereas many individuals are conversant in monitoring their coronary heart charge throughout exertion, the center charge at relaxation may also present precious data. The 2 elements of the autonomic nervous system, the sympathetic and parasympathetic, affect resting coronary heart charge. The sympathetic department helps coordinate your physique’s stress response. The extra energetic it’s, the upper it dials up your coronary heart charge, getting ready you for battle or flight.

The parasympathetic department of your nervous system is accountable for retaining a number of your physique’s features operating easily when you’re relaxed. By way of the vagus nerve that runs from the mind all the way in which to the stomach, the parasympathetic nervous system actively slows the center all the way down to resting values between 60 and 100 beats per minute for the common wholesome grownup. With none parasympathetic exercise placing the brakes on the sympathetic nervous system’s alerts, your coronary heart would beat at roughly 100 beats per minute.

A decrease resting coronary heart charge signifies an environment friendly coronary heart and the next stage of parasympathetic exercise. If you’re at relaxation your nervous system is ideally minimizing sympathetic exercise, so that you’re conserving power and avoiding pointless stress to the physique.

The chart of a coronary heart charge reveals tiny variations in spacing between the peaks representing heartbeats.
YitzhakNat through Wikimedia Commons, CC BY-SA

Time between every heartbeat

One particular option to perceive the steadiness of the nervous system’s affect on coronary heart charge is to take a look at coronary heart charge variability, or HRV – the slight fluctuation within the time between every heartbeat. Even when your coronary heart charge is 60 beats a minute, that doesn’t imply your coronary heart is pumping precisely as soon as each second.

Much less variability is an indication that your physique is underneath better stress and that the steadiness in your autonomic nervous system is tipping towards the sympathetic department being in cost. Better variability suggests you’re extra relaxed and your parasympathetic nervous system is in management.

For practically 30 years, scientists have been considering the best way to measure and interpret HRV, particularly because it pertains to this steadiness of autonomic management.

The medical utility of HRV emerged in sufferers following cardiac occasions, however researchers at the moment are contemplating how this measure can assist clarify affected person outcomes in a spread of cardiac, endocrine and psychiatric issues.

Extra lately, researchers have investigated the best way to use HRV in athletic coaching and prognosis of medical circumstances.

A number of health wearables additionally report coronary heart charge variability, both as a stand-alone metric or used within the calculation of “readiness” or “restoration” scores. Endurance athletes now generally observe HRV as one option to monitor their total physiological state.

Researchers have began checking which commercially accessible wearable units are most dependable and correct at measuring HRV, which may range from tracker to tracker. Many of those units use coloured lights, or optical sensors, to measure pulse charge and different variables on the wrist or finger. Sadly, the accuracy of this technique can range based mostly on pores and skin sort and pores and skin colour. It will be important that firms embrace various populations within the design, testing and validation of those merchandise to assist deal with potential racial well being disparities.

woman doing standing pose on yoga mat — One other well being advantage of stress-busting actions could be a rise in coronary heart charge variability.
David Espejo/Second through Getty Photographs

Nudging HRV in an excellent course

One of many greatest influences on coronary heart charge variability is stress; together with elevated sympathetic nervous system exercise, stress is related to decrease HRV. Stress-reducing interventions, biofeedback and elevated health can improve coronary heart charge variability. Keep in mind, a rise is sweet for this metric. Total, coronary heart charge variability depends upon a spread of physiological, psychological, environmental, life-style and nonmodifiable genetic elements.

Essentially the most helpful option to take into account coronary heart charge variability as a metric is to take a look at information tendencies. Are there constant modifications in HRV in both course? Look at these modifications alongside different well being elements corresponding to health, temper, sickness, sleep and dietary consumption to see when you can draw any conclusions about life-style modifications you might wish to make.

On the whole, the identical approaches you’d take to decreasing resting coronary heart charge may also enhance coronary heart charge variability, corresponding to growing cardiovascular health, sustaining a wholesome weight, decreasing stress and getting adequate sleep.

It’s necessary to do not forget that coronary heart charge variability is the conventional, wholesome, very slight fluctuation of timing of heartbeats – simply milliseconds of distinction from beat to beat. Extra dramatic modifications in coronary heart rhythms or the way in which during which the center contracts, referred to as arrhythmias, could sign a extra severe situation that requires medical consideration.

Fitness

Creating Immersive Experiences at Your Fitness Facility

Published

3 hours ago

May 15, 2024

Press Room

Creating Immersive Experiences at Your Fitness Facility

According to Fabiano, new clubs are allocating between 600 to 2,000 square feet to recovery spaces.

West Wood Clubs, which has six locations in Dublin, Ireland, recently opened a new recovery room with heated hydrotherapy massage and cryotherapy beds at its Sandymount location. At the Clontarf Club, the company gutted its existing spa to build a bigger space that includes two giant Jacuzzis, a larger sauna and steam room, an ice room, a salt room, heated loungers, and a cold plunge pool.

“Members absolutely love the new spa area, and usage is out the door,” says Karen Polley, the managing director at West Wood Clubs.

Longevity Club created a dedicated stretching and recovery area, and also now offers acupuncture, chiropractic, massage, and functional medicine in-house.

“We built our brand on hospitality, where people feel cared for,” says Jennie Brooks, the owner/president of the Longevity Club. “So, we offer convenience in as many ways as we can, including a variety of curated services that we know members appreciate having under one roof.”

Healthworks Fitness Clubs in the Boston area debuted the Restore Spa after refurbishing its 19,000-square-foot flagship facility in Cambridge. It features a cold plunge pool, infrared sauna, eucalyptus steam room, whirlpool, spa showers, and restorative massage services.

“Recovery and longevity technology and services are just as important as cardio and strength,” observes Mark Harrington, the president of Healthworks.

Because recovery also encompasses mental health, some clubs are incorporating meditation pods, quiet rooms, and spaces with a strong connection to nature to help members release stress and relax.

Accentuating Ambiance

In addition to recovery spaces, locker rooms represent a haven and are a frequent target for upgrades.

“Members now expect more spacious grooming areas, increased privacy, and larger showers, and upscale clubs are offering heated shower floors, full-body dryers, and private dressing niches,” Fabiano says.

Carter adds that unisex bathrooms with private showers are becoming more common among studios and smaller clubs.

Equally as important are club lobbies and reception areas, which today are viewed as places to showcase the brand and linger.

“Lobbies have become much more inviting and less intimidating,” Carter reports. “Rather than offering sightlines to a mass of exercise machines, these areas are being designed to make a great first impression that is welcoming to both new and existing members.”

West Wood also unveiled a new reception and café area in Clontarf, which Polley describes as “a bright, beautiful, and friendly hub of the club.” Healthworks likewise designed a new reception area and lounge where members can relax and socialize.

At the Longevity Club, Brooks focuses on sensory appeal and making a stellar first impression when members enter not only the reception area, but also each floor of the multi-story facility.

“Taste has a big effect on memory, so we offer amenity bars with complimentary mints, fruit, tea, and coffee at the entrance and exit of each floor so that members come in and leave with a lasting pleasant impression,” she explains.

Co-working spaces have been limited to large, multipurpose facilities to date, but some clubs are placing communal tables with charging stations in the lobby as a convenience for members.

“The integration of co-working areas reflects a broader, more holistic approach to member services, acknowledging evolving lifestyle needs that blend work, fitness, and wellness,” Fabiano observes.

Lighting, colors, and flooring all contribute to fostering a custom environment that differentiates brands, attracts customers, and encourages repeat visits.

“There’s a trend toward creating visually stunning and immersive environments through thoughtful lighting, color schemes, and overall design as consumers increasingly expect higher quality in fitness facilities,” Januszek says.

Return on Reinvestment

Design upgrades and remodels are an ongoing cost of stimulating growth amid competition.

“We are always busy, and the facilities get old and tired every few years,” Polley says. “It’s a constant cycle of reinvestment, which is essential to meeting the evolving needs of our members and keeping us ahead of the curve.”

Januszek acknowledges the worth of engaging spaces. “By offering a comprehensive experience that goes beyond traditional workouts, clubs give members more reasons to value their membership and return.”

Fitness

Benefits of slow running: Safe and effective jogging for better health

Published

10 hours ago

May 15, 2024

Press Room

Benefits of slow running: Safe and effective jogging for better health

Benefits of slow running: It is commonly known as jogging, is a low-impact aerobic exercise performed at a comfortable pace, typically slower than traditional running. It involves a rhythmic and continuous motion that elevates the heart rate and promotes cardiovascular fitness. Here are some benefits of slow running.

Fitness

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Published

17 hours ago

May 14, 2024

Press Room

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Social media is often painted as the villain when it comes to our health. And with countless Reels filling up our feeds with dubious and unregulated health advice, it comes as no surprise. On the other hand, many in the fitness space find their social media feeds a source of inspiration and an opportunity to connect with other health-conscious individuals.

Whatever side of that debate you fall on, science has weighed in with new evidence showing that social media might not be as bad as we once thought, while shedding light on what really gets us moving, and why.

Turns out showing off six pack abs and perfectly curated content may not be the thing truly motivating us. Who knew?

The Study

The research, published in the International Journal of Information Management, aimed to provide insights into the effectiveness of various types of social media content for promoting physical activity. It examined factors such as how users use social media, how they perceive t fitness content, and their intentions regarding exercise after viewing the content.

The Methods

The research is composed of two parts that investigate the factors that influence social media engagement and its influence on participants engaging in movement in the UK. The first study, based on existing online content and the trust in information published on social media, analysed exercise participation as a result of fitness content on social media.

The second part, based on the findings of the first study, investigated what type of specific information published on social media can generate a greater impact on the promotion of physical activity and the motivate individuals to improve their current levels of fitness.

The study examined factors such as user engagement levels, perceptions of the content, and intentions regarding physical activity.

The Results

Mindful Media//Getty Images

The study revealed that social media users engaged more with fitness content when it featured individuals who deviated from conventional perceptions of thinness and muscularity.
Highlighting the intrinsic benefits (how training makes us feel) of sports and fitness practices resonated particularly positively with the participants.
Aligning individuals with the same gender as the user appeared vital for engagement.
Although nuanced, these insights provide valuable guidance for tailoring content to maximise its impact on users and enhance their motivation to get fitter. It can also give you an insight into what type of social media content is likely to give your motivation the biggest boost.

The Conclusion

The study concluded that users engaging with social media content focused on physical activity had the potential of increased intentions to improve their physical fitness. The study emphasised the importance of featuring individuals with varied and realistic body types, while highlighting the intrinsic benefits of physical activity related to personal wellbeing. It also showed that aligning individuals with content from those of the same gender was found to be essential for engagement.

What This Means for Us

The research found that more intrinsically focused content (e.g. how training feels rather than how it makes us look) is more likely to get us moving. This sentiment is echoed in numerous studies examining the value of intrinsic motivators vs extrinsic for exercise adherence.

The findings offer valuable insights for tailoring our content to maximise its impact on our engagement and also encourage the likelihood of us participating in exercise. We can do this by following:

Credible sources
Sources that have a focus on the health benefits of exercise rather than just the aesthetics
A diverse range of different body types from different demographics

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.