TRACKING DEVICE
Logging your daily morning heart rate.
Physiologic Tracking Document
Training is an essential part of preparing for a race or just improving your overall health level. But without proper technique and recovery, can come overtraining. Often prior to injury or other symptoms, you will see your morning resting heart rate start to rise. Close monitoring can highlight early signs your body's struggling with your current workout routine.
PureHealthMD has provided you with a printable log to track your recovery. It's fairly simple. All you need to do is check your heart rate first thing in the morning before you shower or drink your first cup of coffee. Record the result in your log along with a few comments about how you have felt over the last 24 hours. You can also note your body weight or body fat once a week.
To take your heart rate, you can use a heart rate monitor, or do it manually by putting your fingers to your neck just to the side of your windpipe (trachea). You should feel your pulse. If you don’t, move your fingers until you feel it. You can also take your pulse at your wrist, inside your upper arm or in your armpit. Count the number of beats for 30 seconds and multiply that number times two, or count for a full minute without multiplying. Record this morning resting heart rate in your daily log.
As you train, your heart rate should stay the same or gradually decrease. An increasing heart rate over time indicates that your body is working harder at rest to recover. If you notice that it's increasing by more than 15 percent, take some days off from your workouts or decrease the intensity until it returns to normal. During your increased recovery/rest time, make sure you are hydrated, getting at least 8 hours of sleep and taking in lean protein (poultry, low fat dairy, eggs, beans).
Monitoring your body’s ability to recover can make or break your goals, whether fitness or performance. Keeping this log is simple and inexpensive, but it could be the difference between peaking at your next race and falling short. It can keep you at peak performance or warn you of impending symptoms.
Physiologic Tracking Document
Other Trusted Sources:
Sportsinjuryclinic.net
