Changes

{{DISPLAYTITLE:Heart Rate Reserve (HRR)}}[[File:HeartRateSimplified.pngsvg|right|thumb|500px|A simplified chart of heart rate against exercise intensity showing [[Maximum Heart Rate]], [[Heart Rate Reserve]], [[Resting Heart Rate]] , [[Orthostatic Heart Rate]], and [[Heart Rate Deflection]].]]Heart Rate Reserve is a how much your [[Heart Rate]] can speed up with exercise. It's the difference between the fastest heart rate ([[Maximum Heart Rate]]) and the slowest ([[Resting Heart Rate]].) =Calculating Percent Heart Rate Reserve=Heart Rate Reserve (HRR) is normally calculated as the difference between your [[Maximum Heart Rate]] (HR_max) and [[Resting Heart Rate]] (HR_rest). Exercise intensity can be evaluated by comparing calculating your heart rate as a percentage of HRR. =Calculating Heart Rate Reserve=The calculation to work out %HRR is is… %HRR = (HR_ex – HR_rest)/(HR_max – HR_rest), where Where HR_ex is the exercise [[Heart Rate]]. For example , for a HR_max of 180, a HR_rest of 40 and HR_ex of 140 would be (140 – 40)/(180 – 40), which is 71%. =Why %HRR rather than %HR_maxuse Percentage Heart Rate Reserve? =Using %HRR is better than a percentage of HR_max. , as it reflects the relative intensity more accurately. For example, if two athletes both have a HR_max of 180, but one has a HR_rest of 40 and the other 70, at a HR_ex of 140would be 140 they would both have the same %HR_max, but one is at 64 %HRR and the other is at 71 %HRR.=Issues with Percentage Heart Rate Reserve=While HRR is a good way of looking at effort and intensity, but there are two issues to be aware of. # For HRR to be of value, you have to test your HR_max, as it '''cannot''' be calculated. Calculating HR_max is a mistake that can lead to misleading views of effort. # I believe we should use the [[Orthostatic Heart Rate]] (HR_orth)which is the [[Heart Rate]] when standing rather than HR_rest, as HR_orth is typically 10-15 beats higher than HR_rest, which is enough to skew the relative effort percentage. Most [[Heart Rate Monitor]]s will display your %HRR if you input your HR_max and HR_rest.=%HRR, %[[VO2max|V̇O2max]], and [[VO2max|V̇O2max]] Reserve=Just as %HRR is the percentage of the difference between resting and max heart rate, so [[VO2max|V̇O₂max]] Reserve is the difference between resting V̇O₂ and [[VO2max|V̇O2max]]. If you need to convert %HRR to %[[VO2max|V̇O₂max]], there's some correlation (r=0.78<ref name="Solheim-"/>), and you can use this formula to get a rough estimate<ref name="SwainLeutholtz1997"/>: %[[VO2max|V̇O₂max]] = %HRR x 1.12 – 12So, if you're at 60% of HRR, that's (60 x 1.12) – 12 = 55% [[VO2max|V̇O₂max]].