+ 1 HR Monitors For Gauging Between-Set Recovery Periods
I am a firm believer in getting adequate rest for between set recoveries. This is to ensure that metabolic waste has been removed and nutrient rich blood has been supplied to the working muscles in order to achieve the same number of reps in each set. We can time our rest periods, sure. But the timing will differ from person to person as well as from set to set (latter sets will require a bit more time). The only true way to know if our muscles are ready is by gauging the heart rate or pulse. This is where a heart rate monitor can come in very handy.
The amount of recovery time is strictly goal dependent. For instance, if your goal is size and strength, your routine should consist of heavy weights with low rep sets to failure (4-6 reps). During these sets, metabolic wastes will accumulate, which in turn inhibit further contractions; otherwise, we would be able to perform continuous contractions without the need to stop.
The between set recovery periods sole purpose is to allow for oxygen uptake, nutrient enrichment, and waste removal. The circulatory system (blood) is the transport system for all of this to occur. Oxygen is added to the blood stream via respiration (lungs), and that oxygen-rich blood is them pumped through the blood vessels to the working muscles via the heart. When muscles are in demand of more oxygen, they send the signal to the brain to send more. The brain in turns signals the heart and lungs to increase their functions; therefore, heart rate and rate of respiration increases. Both of these functions have a direct relationship with one another - when one increases, so does the other.
Once the working muscles immediate demands are met, the heart rate will begin to subside. This means that the muscle has recovered and is ready for the next set of work. The heart rate monitor can come in very handy here, as the goal is to achieve the same number of reps per set. The following are the NFPT’s recommend target recovery HR per goal:
Strength: 4-6 reps = recovery HR of 100 bpm
Stamina: 12-15 reps = recovery HR of 115 bpm
Endurance or weight loss: 20-25 reps = recovery heart rate of 125 bpm
This all ties in to the metabolic pathways and waste removal during activity. I just posted something about the "metabolic continuum" which explains the relationship between intensity (which can be measure by HR) and the metabolism. I also have two posts covering contractile failure and antagonistic multi-set (which applies the waste removal concepts).
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well...that's weird. I posted a reply here the other day and it got 'deleted'...or I thought I posted it, lol. Anyway...maybe I can put this in better words now, BUT I was always confused by this as I guess this is what is being said here...."that you shouldn't begin another set of whatever exercise until your heart rate reaches these bpm's"?? If that's the case then my workouts would last way too long...my heart rate never really dips below 120 bpm's no matter what conditioning style of exercise I do. I refuse to wait anymore than 2 minutes even for strength training. Most of the time, my rest periods are 60 sec...tops 90. On days when I do some heavy squats, I might go to about 2.5min....but my heart rate is still not at 100bpm's I can tell you that much. I have a watch that has a built in HRM and it is fairly accurate...occasionally within a workout I will check it and on average my heart rate is around 135, lol. Pretty steady throughout for an hour.
Anonthat's weird... i apologize if i was being confusing. to clarify:
the concept here is to ensure that appropriate rest has elapsed prior to beginning the next set. this is to ensure removal of wastes, and replenishment of short-term energy stores.
when the working or recovering muscle is in need of oxygen or blood for removal or enrichment, the brain sends the signal to the heart and lungs to provide. this increases both the rate of respiration and the HR. in fact, they both have a direct relationship with on another.
each person is different here. for some, lower levels of lactic acid can cause a greater amount of inhibition, while the threshold may be higher with others. likewise, the accumlation rates may differ from one person to the other.
i am basing this information on the training principles that are taught in the NFPT(http://www.nfpt.com/).
for me, i mostly struggle with getting my HR high enough during the first several sets, even when incorporating a 8-10 light cardio session. what ends up happening for me is that i wind up reaching my target HR too quickly and my next set is compromised.
maybe i should edit this topic.. i don't incorporate this concept until i have been able to get my HR up to above 140 at the completion of a set, which is usually by set 3 with a cardio warmup. without the cardio, it's actually more of a challenge for me to do this because my resting times are shortened.
adding to this... if i'm taking any preworkout supplemements that have stimulants, i can hang it up. mine will not get below 125 no matter how much i rest.
OK...I usually do a light cardio warm-up pre-workout before I even begin warming the muscles up for the intended workout. I try to get my HR to 140 as well...that's when I know my system is primed for a thrashing, lol! Honestly though...I hardly ever use a pre-workout, just some instant coffee and some concret, maybe some arginine or other NO boost. My HR stays in the 120's no matter what. I think it is personal conditioning and a history of which that can "bend" or "break" the rules of such fitness theories/ideals/jargon.
I understand what you were getting at...and it is certain things like that in fitness trainer literature that I seem to find...well, convoluted? I am not lookin to argue with you if that's how it seems occasionally...just giving input from a trained individual, lol....from a variety of backgrounds? I think this statement by YOU pretty much sums it up VERY WELL:
That statement along with one's fundamental history of conditioning comes into play with the timing of set breaks. Me personally, I played soccer most of my youth/adolescence into early adulthood and I also was a mountain sports aficionado, lol....so, the history of combining these lifestyle activities can set a different precedent for one when such person enters a different realm of physical fitness, especially something as such that is more anaerobic based than aerobic based on a personal threshold level. Make sense? Sounds good, doesn't it!!
AnonMakes perfect sense. Lol. And your input is always appreciated. I enjoy te friendly debates.
That was a quick response!! I bet you didn't even read it....
LMAO!!!
AnonHaha! I did actually. Got the notifications going to my email, so it hits me up the second you post. I just happened to have my phone in my hand at the time.
I was only kidding man, I'm sure you did.
aright youve convinced me to buy one. Your on fire~!
Anonit's good stuff. best way to learn your limits is monitoring HR