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Heart Rate During Exercise And Recovery

Explore how heart rate varies during exercise, recovery, and between trained and untrained individuals. Includes practical methods and results analysis.

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Heart Rate During Exercise And Recovery

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  1. Heart Rate During Exercise And Recovery

  2. Class Project: Aims • To assess what happens to heart rate during exercise • To compare heart rate at rest, during exercise and recovery in physically active and healthy sedentary individuals

  3. HEART RATE RESPONSE TO A SINGLE BOUT OF EXERCISE • Heart rate is controlled by two branches of the nervous system • The Sympathetic Nervous System is like an accelerator in a car and causes the heart rate to increase • The Parasympathetic Nervous System is like the breaks in a car and causes the HR to slow down the heart’s brake (slows down heart rate)

  4. Heart Rate Response During Exercise At the onset of exercise: increase in heart rate occurs by a removal of parasympathetic brake At high exercise intensities: heart rate increases through the sympathetic nerves, the heart’s accelerator

  5. What is the Effect of Endurance Training on Resting Heart Rate? • Heart rate is lower in endurance trained athletes than sedentary healthy individuals • Why? • Endurance training will cause the parasympathetic nervous system to fire more frequently

  6. How Does the Heart Rate Differ Between an Athlete and Untrained Person During Exercise? A person who is endurance trained will have a lower heart rate than an untrained person when they are running at the same speed

  7. Heart Rate During Recovery • When exercise stops heart rate drops as less blood is needed to be pumped around the body • A trained individual will return to resting values quicker than a healthy sedentary person

  8. Heart Adaptations to Training

  9. Heart Rate during Recovery

  10. Using Heart Rate to Guide Your Training • You can use your heart rate to monitor your workout • For optimal health benefits it is recommended that you should exercise at an intensity that corresponds to between 60% and 80% of your maximal heart rate

  11. Calculating Training Intensity Based on Your Maximal Heart Rate • Step 1. Estimate your maximal heart rate (220-age) • Step 2. Calculate 60% of your maximal heart rate (.6*MRHR) • Step 2. Calculate 80% of your maximal heart rate (.8*MRHR)

  12. Calculating Training Intensity for a 16 Year Old Based on MHR - Example • Max = 220-16=204 • 60% = 204*0.60=122 • 80% = 204*0.80=163

  13. Practical Aim: To evaluate heart rate, respiratory rate and blood pressure before and during recovery from an exercise test Equipment: 20m hall or flat surface, cones, tape recorder, 20MST tape, recording sheets, 4 stopwatches Subjects: 1 endurance trained male, 1 endurance trained female,1 untrained male, 1 untrained female Methods: Have the 4 subjects sit quietly for 5 minutes and record heart rate, respiratory rate, and blood pressure Have the subjects line up at the start of the 20m and follow the instructions on the 20MST tape, have the subjects complete the first five levels of the test. As soon as they finish the test start the stopwatch. As soon as a subject stops have them sit down and record their heart rate, respiratory rate and blood pressure. Repeat the measurements after 5 min and record the results

  14. Results • Compare the results of the trained subjects to those of the untrained subjects? • Is there any difference? Can you explain the differences? • For each subject compare their predicted HRM to their actual HRM • Using the recorded HRM for each subject work out their heart rates if they wanted to train at 65% and 80% of their max using the heart rate reserve method

  15. Heart Rate Determination • You can feel a pulse in an artery that lies close to the body surface by compressing the artery against firm tissue • Use your two index finder to locate the pulse in your radial artery

  16. Heart Rate Determination • Count the number of pulses in 10 seconds and multiply by 6 to calculate the heart rate per minute • Repeat this 3 times • Select a partner and calculate his/her heart rate per minute

  17. Breathing Rate • Number of times that an individual breaths per min (breaths/min) • Usually between 12-16 breaths/min in a healthy individual

  18. Breathing Rate Determination • Place your hand on your breastbone (sternum) and count the number of inhalations (chest expands) in10 seconds • Multiply by 6 to calculate the breathing rate per minute • Repeat this 3 times

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