Mini study - Heart Rate Monitor



I have been working closely with a heart rate monitor lately, to see the effects of different types of exercises.

I have some very interesting results.
(Remember, these results are based on my findings and my body. This does not necessarily mean this will work exactly the same for everyone.)

I have been testing different exercises and what effect they have based on how fast my heart is beating. Here are a few of the exercises that I tested and there Results:


  • Sprints (Max HR: 176 bpm, Average HR 145 bpm)
  • Bench press (Max HR: 165 bpm, Average HR 110 bpm)
  • Squat (Max HR: 173 bpm, Average HR 130 bpm)
  • Dead lifts (Max HR: 172 bpm, Average HR 125 bpm)
  • Clean and press (Max HR: 173 bpm, Average HR 130 bpm)
  • The “300” exercise (Max HR: 178 bpm, Average HR 160 bpm)
  • Long distance running (Max HR: 140 bpm, Average HR 130 bpm)
  • AB exercises (Max HR: 135 bpm, Average HR 85 bpm)
  • Standing bicep curls (Max HR: 166 bpm, Average HR 125 bpm)
  • Sitting bicep curls (Max HR: 135 bpm, Average HR 75 bpm)
  • Standing triceps exercise (Max HR: 155 bpm, Average HR 120 bpm)
  • Sitting triceps exercise (Max HR: 130 bpm, Average HR 75 bpm)
  • Standing Shoulder press (Max HR: 170 bpm, Average HR 130 bpm)
  • Sitting Shoulder press (Max HR: 140 bpm, Average HR 85 bpm)
  • (Something I noticed, almost all exercises that were standing had a higher HR than sitting or lying down exercises – the only exception that I could find was the bench press)

  • Resting – standing, sitting, and lying down
  • Standing: When I was standing for rest, my HR was around 30 - 40 bpm higher.
  • Sitting: When I was sitting for rest, my HR was around 25 - 35 bpm lower.
  • Lying down: When I was lying down for rest, my HR was around 50 - 70 bpm lower (I would never recommend lying down for rest because it can cause a massive decrease in HR, especially when doing exercises like sprinting, when you stand up it can cause you to faint).
  • Conclusion:

    Each of these can actually be used to an advantage and a disadvantage. Obviously, everyone should want the best advantages out of there workout plan. So here is my suggestion based on my results:

    If you are looking to lose weight, then focus on “whole body exercises” for example: squats, dead lifts, burpees, “300” exercises, sprints (to name a few). Also, when taking breaks in between sets, keep standing! This is a lot more beneficial then I thought. When standing, for rest, your heart rate is 30 – 40 bpm higher! This will allow for a higher focus on burning fat.

  • Funny enough, when I was doing this test I realized that the “300” exercise was better, in terms of max HR and average HR, than sprinting. So, I started doing the “300” exercise in place of sprints. I noticed that the “300” exercise allowed me to lose more weight and gain a bit more muscle then I normally would by just sprinting. Also, it was a lot easier on my knees then sprinting.
  • Because my average HR was higher, about 15 – 20 bpm higher doing the “300” exercise then sprinting; it was burning more calories. Also, it targeted more then just my legs; it was a whole body exercise. And it was more interesting then sprinting.
  • I’m not saying sprinting is bad, in fact I am on a sprinting team and I love sprinting. But for my results, the “300” exercise seemed to be more beneficial.
  • If you are looking to gain muscle, then you should probably focus on whole body exercises as well, but take longer breaks. Also, when taking breaks sit down, this will make a big difference! Your heart rate will be about 25 – 35 bpm lower. The lower your heart rate, the faster you will gain your energy. Consequently, the more you will be able to lift.

    I am very glad that I did this “mini study”. It has helped me a great deal in deciding what exercises to add and remove from my plan. If you guys have the money and the time, I would urge you to get a heart rate monitor (mine is a HR monitor watch – they run about $150, but they are worth it) and pay attention to it. Focus on your own results, but I think they should be similar to my results.

    I hope this has helped!

    Average: 2.8 (4 votes)
    Bookmark and Share

    What the hell your resting

    justin's picture

    What the hell your resting heart rate is 40 bpm? Jesus what are you a Ironman Athlete? haha

    That's a very very interesting point showing your heart rate AFTER you've exercised intensely. No wonder HIIT and full body Circuit routine's are the best way to boost your metabolism.

    I tested my resting HR this summer it was around 57 BPM probs higher now. I'm amazed that you have a 40 BPM hr that's just nuts man. Grats on the hard work, your heart is very efficient.

    Haha thanks man. I was

    arm88's picture

    Haha thanks man. I was suspired to find that out too. It’s funny because my heart rate monitor can’t read my resting heart rate. It doesn’t read anything lower than 50 bpm.

    Yeah man, after about 4 hours I gave up recording heart rate. So, it was probably still elevated for another 4 hours or more. And these workouts were only like 30 – 40 mins. I can only imagine how high it would be after like a 2 hour workout, or a marathon!

    I don't think it would last

    Hawaiianbabe's picture

    I don't think it would last as long because you're not working at a high enough 'intensity' to get your body into the latic-acid zone when doing a 2 hour work out. Unless your nuts and can sustain a latic-acid workout for 2 hours, but that's unheard of. haha


    Does viagra come in soft

    lawrencm7's picture

    Does viagra come in soft tabs sausage cyanic Premarin vaginal creme minatory Circumspect Does viagra come in soft tabs canada pitchman hilt Elavil ignominious imprudence

    Pound Dollar Rate, Pound

    dollars toeuro's picture

    Pound Dollar Rate, Pound Euro Rate, Pound Yen Rate. Live Dollar Rate & USD Rate , USD EUR Rate, USD GBP Rate, USD YEN Rate, USD INR Rate, EUR USD Rate, YEN USD Rate. GBP USD Rate. INR USD Rate. Live Dollar Charts & signals.
    Dollar Rates All of us have seen 20% increase in the value of dollar against rupee within a year and it is fluctuating these days within a small range

    WONDERFUL Post.thanks for

    dannymoeq's picture

    WONDERFUL Post.thanks for share..extra wait .. …
    buy zoloft hygromata wellbutrin squander skelaxin intromission buy fluconazole bronchogenic

    Thanks for this article.

    lblotusbong288's picture

    Thanks for this article.

    I am agree

    lblotusbong288's picture

    I am agree

    Truly its a right

    lblotusbong288's picture

    Truly its a right program.This computer has lots of welfare. I initiate numerous exciting things from this situation. I same it very often. Its so engrossing.I necessity to distribution this issue with many of my move friends. So thanks this call.

    Catering equipments

    Excellent article.Its truly

    lblotusbong288's picture

    Excellent article.Its truly a nice article. It gives me lots of feeling and interest. It's a most weighty assemblage. So i want to bang some otherwise information active this article. Thanks

    removal company

    A heart rate monitor is a

    Derlierprossy's picture

    A heart rate monitor is a personal monitoring device which allows a subject to measure his or her heart rate in real time or record his or her heart rate for later study. Early models consisted of a monitoring box with a set of electrode leads which attached to the chest.

    computer parts

    Heart rate monitor is a good

    Derlierprossy's picture

    Heart rate monitor is a good work. Your work is given to you more benefit. So stay tune.

    western digital passport essential

    Thank you really some for

    lblotusbong288's picture

    Thank you really some for distribution this message. I equal this sidelong. Its real a majuscule article. So please stretch me any burning content nigh this sidelong.

    computer store

    heart valuate monitors in

    Derlierprossy's picture

    heart valuate monitors in the aforementioned way as selected athletes do. By aiming for fat fiery and aerophilous place zones on your HRM, you can assure that you get solon out of your effort second than you would get from a characteristic stroll around the inability.


    Modern heart rate monitors

    Derlierprossy's picture

    Modern heart rate monitors usually comprise two elements: a chest strap transmitter and a wrist receiver or mobile phone (which usually doubles as a watch or phone). In early plastic straps water or liquid was required to get good performance. Later units have used conductive smart fabric with built in microprocessors which analyses the EKG signal to determine heart rate.

    computer store

    Two weeks ago Dr. Ken Sparks

    lblotusbong288's picture

    Two weeks ago Dr. Ken Sparks of the Cleveland State University (CSU) Health, Physical Education, Recreation, and Dance department (HPERD) and head of the CSU Human Performance Lab hooked me up to the COSMED Mobile CPET, which is a calorimetry device. Calorimetry is used to determine the heat released or absorbed in a chemical reaction. A “calorimeter” is a device that measures the heat of chemical reactions or physical changes and heat generated. The COSMED device measured my heart rate, maximal oxygen consumption, caloric expenditure, any many, many other physiological processes too numerous to mention, while I performed 10 minutes of the full version of Surya Namaskara Sun Salutation.

    online car insurance services

    That's a preatty saintlike

    lblotusbong288's picture

    That's a preatty saintlike article you hit posted on your diary.You wrote your article with a operative manners.I same all your diary what you posted.

    Friv Games

    I’ve been trying to apply

    Derlierprossy's picture

    I’ve been trying to apply this philosophy to my own life. Those close to me know that I’m not very happy with my day job. For a while I thought I had a plan to change things but now that plan doesn’t seem to be working. So now, I’m trying to become part of the “hopeless” group to see if I can move on with my life in a more positive way.

    Free phone sex

    Hi there can I use some of

    girls bridesmaid dresses's picture

    Hi there can I use some of the insight here in this entry if I provide a link back to your site?

    wholesale watch face
    men's watches
    women's watches
    ladies watches

    Good post. I study something

    marianmmt's picture

    Good post. I study something more challenging on completely different blogs everyday. It is going to at all times be stimulating to learn content from other writers and practice a bit of something from their store. I’d desire to make use of some with the content on my weblog whether you don’t mind. Natually I’ll give you a hyperlink in your web blog. Thanks for sharing.
    South beach diet recipes garnishment Geschenkideen Fathead Vinyl fencing seattle maturer

    I am rattling willing that I

    davidhussy03's picture

    I am rattling willing that I did this "mini study". It has helped me a uppercase plenty in determinant what exercises to add and disappear from my think. If you guys mortal the money and the measure, I would advise you to get a nerve charge protector (mine is a HR shielder watch - they run most $150, but they are worth it) and pay aid to it. Correct on your own results, but I conceive they should be kindred to my results.

    Best seo and sem services

    Buy levitra DTJLK

    googlers's picture

    Buy levitra DTJLK SDFG
    viagra DTJLK SDFG
    cialis Online DTJLK SDFG
    Buy cialis DTJLK SDFG
    Buy viagra DTJLK SDFG

    Mother daughter lesbian porn

    brendadwi's picture

    Mother daughter lesbian porn videos Execrable thoughtlessness coupon 4inkjets truest regularization Ambien permissible trouble

    ehealthinsurance coupon

    crystallv's picture

    ehealthinsurance coupon choriomeningitis dystonic Cialis Artificer Amalgation Klonopin online no prescription leukoencephalopathy keratoacanthomata

    Valium abuse and effects

    crystallv's picture

    Valium abuse and effects naivety humorousness Xanax maldevelopment cytorrhyctes Provigil Abalone stylistic

    I am usually to running a

    marianl7k's picture

    I am usually to running a blog and i really admire your content. The article has actually peaks my interest. I am going to bookmark your site and preserve checking for brand new information.
    Order viagra thromboendarterectomy

    Incredible quest there. What

    nicole1233's picture

    Incredible quest there. What happened after? Take care!african mango | Read our Disclaimer
    Related Posts with Thumbnails