Indication of improved fitness ?

[Jace87]

Hi,

how do we determine if we are getting fitter or less fitvia heart rate during excersize?

I notice some people can exceed 200 bpm per minute while running, while some max at 170bpm, does being able to reach a higher number of beats per minute indicate a healthier heart? or does maxing at a lower number generealy mean this?

I understand a lower number indicates better fitness for resting heart rate, but how do we work out we are getting fitter during physical activities?

[Heybales]

HRmax is genetic - some people have a diesel heart, big pumps moving a lot of blood, some people have Honda hearts, small moving little.

Better fitness can increase the HRmax a very little - mainly it keeps it from the normal rate of dropping as you age.

So that's not a useful indicator at all in comparison.

But, what % of your own HRmax is useful - and what HR zones is built upon.

Though knowing your HRmax compared to the calculated value any non-tested method gives you is much more useful.

Better fitness also allows you to workout at a higher % of HRmax for a harder workload.

Like may 80% HRM was dying out of breath for max of 5 min at whatever pace, anaerobic for you. 3 months down the road you can do that for 30 min with light talking the entire time - showing it's now aerobic level.

Or conversely sustain a similar workload and be at a lower % of HRmax.

So maybe that 80% HRM was an 8 min/mile pace run at the start, but ends up being being 60% HRM keeping the pace.

Same calorie burn, just easier - also means bigger % of energy source was fat instead of carbs.

Closer you are to anaerobic, larger % of source is carbs. Closer to walking, then it's fat.

Better indicator than restingHR, is your Heart Rate Recovery (HRR).

Look at your HR graph on Fitbit when you have ended a workout, not including a cooldown likely done.

What was final exercise HR, what was HR after 2 min?

You can put that into the notes of an Activity Record on Fitbit for the workout.

Part of the notes for easy review should also be weight and pace/speed, because you'll likely notice that improvement too during the workout. It's nice to easily see all your runs say that were at 9 min/mile, and see the HRR improved, and the avgHR during the workout.

Same HR, higher pace or speed.

Then you'll notice the HRR went from say 15 to 35 bpm lowering in the same 2 min starting at the same high HR.

All those stats show the heart is getting better at beating bigger volume through, in addition lungs are getting better extracting more oxygen and getting rid of CO2, and muscles are getting better at burning more oxygen needed to burn more fat as fuel (that increases endurance ability if interested in going longer).

[Jace87]

Great answer