Chest Strap vs Watch. Which Heart Rate Monitor Should You Use?

Summary

Alecia from WILDR discusses the differences between heart rate straps and optical heart rate monitors in sports watches. She explains how heart rate straps, which measure electrical signals from the heart, offer 99.6% accuracy but can be uncomfortable. In contrast, optical monitors on sports watches use green light to track blood flow but may be less reliable during high-intensity activities. Alecia recommends using a heart rate strap for precise interval training and a watch for lower-intensity exercises. She also suggests starting with a strap for zone training and using the optical monitor for resting heart rate measurements.

Takeaways

• 😊 Heart rate training is a common topic of confusion when choosing the right device for accurate readings.
• 💪 Heart rate straps are 99.6% accurate if worn correctly and detect electrical signals from the heart.
• 😬 The main drawback of heart rate straps is that they can be uncomfortable to wear, especially during long workouts.
• 💧 Moisture, such as sweat or water, can help improve signal transmission for heart rate straps.
• ⌚ Optical heart rate monitors on watches use green light to detect blood flow changes, offering a more comfortable experience.
• 🤔 Optical heart rate monitors can sometimes misinterpret rhythmic movement as heartbeats, leading to less accurate readings.
• 😓 Dirt, sweat, or excessive blood flow can interfere with the optical heart rate monitor's accuracy.
• 🏃 For high-intensity interval training, a heart rate strap is recommended for its precision.
• 🚶 For lower-intensity, long-duration workouts, the optical heart rate monitor on a watch may be more convenient.
• 📱 A heart rate strap connected to a smartphone is a good starting point for heart rate training, while optical watches can be a long-term upgrade.

Q & A

What is the purpose of heart rate training?

Heart rate training helps individuals monitor their fitness levels and optimize their training intensity by ensuring they are exercising in the correct heart rate zones for specific goals, such as improving endurance or speed.

What are the two types of heart rate monitors discussed in the video?

The two types of heart rate monitors discussed are heart rate straps, which use electrical signals, and optical heart rate monitors, which use light sensors built into sports watches.

How does a heart rate strap work?

A heart rate strap detects the electrical signals from the heart to measure the time between beats and calculate heart rate. It is highly accurate, with a 99.6% accuracy rate when worn properly.

What are the common drawbacks of using a heart rate strap?

The main drawbacks of using a heart rate strap are that it can be uncomfortable to wear on the chest, especially during long workouts, and it may not pick up a signal well before the user starts sweating.

How can users improve the performance of a heart rate strap if it's not picking up signals well?

Users can apply water or spit to the sensors on the strap to improve conductivity and ensure a better connection between the strap and their skin.

How does an optical heart rate monitor work?

An optical heart rate monitor measures heart rate by emitting light into the skin and detecting changes in blood flow, based on how much light is absorbed by hemoglobin in the blood.

What are the potential issues with optical heart rate monitors?

Optical heart rate monitors can be less accurate due to factors like rhythmic movement, dirt or sweat on the sensor, or changes in blood flow during high-intensity exercise.

When is it better to use a heart rate strap over an optical monitor?

A heart rate strap is preferred during interval training or exercises where precise heart rate monitoring is needed within a small, specific range.

When is it better to use an optical heart rate monitor instead of a strap?

An optical heart rate monitor is more suitable for long, slow, lower-intensity activities or for monitoring resting heart rate, as it is more comfortable and provides sufficient accuracy for these purposes.

What should someone new to heart rate training consider when choosing a device?

For beginners, it's recommended to start with a heart rate strap that connects to a smartphone for accurate zone training. Eventually, they can invest in a sports watch with an optical heart rate monitor.

Outlines

00:00

📈 Heart Rate Training Devices Overview

Alecia introduces the topic of heart rate training devices, focusing on heart rate straps and optical heart rate monitors. She works for WILDR, a company that helps people prepare for various adventures like running and skiing. She outlines the questions people often have about choosing the right device for heart rate monitoring and highlights the purpose of the video: to explain the differences between heart rate straps and optical heart rate monitors found in sports watches.

05:01

⏱️ Heart Rate Strap: Accurate but Inconvenient

Alecia discusses heart rate straps, an older technology known for their accuracy (99.6% when worn correctly). These straps pick up electrical signals from the heart and calculate heart rate. While reliable, they must be worn on the chest, which can be uncomfortable and inconvenient. Alecia mentions issues like straps falling off during runs and suggests using water or spit to help with signal transmission. Once properly worn, the heart rate strap provides immediate and accurate readings.

⌚ Optical Heart Rate Monitors: Convenient but Less Reliable

Alecia compares heart rate straps with optical heart rate monitors found in sports watches, explaining how the latter uses green light to detect blood flow and measure heart rate. These monitors are more comfortable as they are worn on the wrist, but they can be less accurate, especially when affected by rhythmic movements, sweat, or dirt. Alecia warns that they might misinterpret motion as heartbeats and struggle with accuracy during intense activity, making them less reliable for precise training.

🏃 Best Uses for Heart Rate Strap vs. Optical Monitor

Alecia offers recommendations on when to use each device. She suggests using a heart rate strap for interval-based training where accuracy is crucial and an optical heart rate monitor for long, slow sessions where precision is less important. For beginners, she recommends starting with a heart rate strap that connects to a phone. She also advises using the optical monitor for resting heart rate measurements, as they are accurate enough for this purpose.

❓ Final Thoughts and Questions

Alecia concludes the video by encouraging viewers to reach out with any further questions about heart rate training. She signs off by wishing everyone a 'WILDR week,' wrapping up the detailed comparison of heart rate straps and optical heart rate monitors.

Keywords

💡Heart rate strap

A heart rate strap is a device worn around the chest that uses electrical signals from the heart to measure heart rate. In the video, the heart rate strap is described as being 99.6% accurate when worn correctly, making it a reliable choice for precise heart rate monitoring. The narrator emphasizes the importance of correct placement and tightness of the strap for accurate readings, while also acknowledging potential discomfort and technical issues, such as the need for moisture to facilitate accurate signal transmission.

💡Optical heart rate monitor

An optical heart rate monitor is typically located on the back of a sports watch and uses light to measure heart rate by detecting blood flow through the skin. The video explains how green light is absorbed by hemoglobin in the blood, and the amount of light reflected back is used to calculate heart rate. While it is more comfortable to wear than a heart rate strap, it can be less accurate due to factors like movement, dirt, or sweat interfering with the sensor.

💡Zone training

Zone training refers to the method of dividing heart rate into different 'zones' to train specific aspects of physical performance. In the video, the narrator explains that the heart rate strap is ideal for interval-based training where staying in a specific heart rate range is critical, while the optical heart rate monitor can be used for less intense, long-duration exercises where precision is not as crucial.

💡Resting heart rate

Resting heart rate is the number of heartbeats per minute when a person is at rest, often used to assess fitness levels and recovery. The video suggests using the optical heart rate monitor to measure resting heart rate, as it is less prone to inaccuracies during non-movement periods, making it suitable for monitoring recovery and adaptation to training.

💡Electrical signal

The electrical signal is the natural impulse generated by the heart with each beat, which heart rate straps detect to measure heart rate. The video explains how this signal is picked up by the sensors on a heart rate strap to calculate the time between heartbeats and provide accurate heart rate readings.

💡Blood flow

Blood flow refers to the movement of blood through the body’s circulatory system, which can be detected by an optical heart rate monitor. The video explains that increased blood flow during exercise causes more green light to be absorbed by hemoglobin in the blood, allowing the monitor to estimate heart rate. However, excessive blood flow or movement can cause inaccuracies in these readings.

💡Sports watch

A sports watch is a wearable device equipped with sensors, such as an optical heart rate monitor, to track fitness metrics. In the video, the narrator describes using a Garmin sports watch to monitor heart rate during activities. The watch can either pick up signals from a heart rate strap or use its own built-in optical monitor, depending on the user's preference and activity.

💡Heart rate variability

Heart rate variability refers to the variation in time between heartbeats, which can provide insight into fitness and recovery. While the video does not delve deeply into this concept, it is implied that the accuracy of heart rate measurements from straps or monitors is important for understanding trends in heart rate variability during training.

💡Accuracy

Accuracy in this context refers to how precisely a heart rate monitoring device can measure and report heart rate. The video compares the higher accuracy of a heart rate strap (99.6%) with the potential inaccuracies of an optical heart rate monitor, which can be influenced by external factors like motion and skin conditions.

💡Interval-based training

Interval-based training involves alternating between high-intensity exercise and rest or low-intensity periods. In the video, the narrator advises using a heart rate strap during this type of training because of the need for precise heart rate measurements to stay within a specific target zone, which can be critical for achieving the desired fitness outcomes.

Highlights

Alecia introduces the discussion on heart rate training and the importance of choosing the right device for accurate readings.

WILDR is described as a company focused on getting people adventure-ready, with activities ranging from running to skiing.

Heart rate straps are 99.6% accurate when worn correctly, as they measure the electrical signal from the heart.

Challenges with heart rate straps include the need to wear them tightly on the chest and issues with signal pickup before sweating.

A tip for better performance: applying water or spit to the strap helps transmit the electrical signal effectively.

Heart rate straps provide instantaneous readings, making them ideal for activities that require precise heart rate tracking.

Optical heart rate sensors on watches use green light to detect blood flow changes, offering a more convenient, wrist-based option.

Optical sensors, however, can be less accurate due to factors like rhythmic movement, dirt, sweat, or high blood flow during intense activity.

Alecia recommends using heart rate straps for interval-based training where accuracy in heart rate zones is critical.

For longer, lower-intensity activities, Alecia suggests using an optical heart rate watch, which provides sufficient accuracy.

If just starting, it's recommended to begin with a heart rate strap that connects to a phone for zone training.

In the long run, upgrading to a heart rate watch can offer additional convenience, particularly for casual or non-interval training.

Optical heart rate monitors are suitable for tracking resting heart rate and recovery due to lower movement and blood flow.

Alecia highlights the usefulness of the optical sensor for resting heart rate measurements, which can help assess recovery.

The session ends with Alecia inviting questions from listeners and encouraging them to continue heart rate training with WILDR.

Transcripts

Hey, WILDR folks, Alecia here.

Today we are talking about your

options when it comes to measuring

your heart rate.

And if you're new here I work for

WILDR. We are a company that uses

the adventure ready model to get you

ready for adventures of all kinds,

from running to skiing to everything

in between.

Now, when a lot of people first

get into heart rate training, they

have a lot of questions about what

device they should be using to get

accurate readings.

So today I'm going to talk to you

about your options, especially

talking about the differences

between a heart rate strap and

the optical heart rate monitor you

might have on the back of your

sports watch.

There are definite pros and cons to

both of these models, so we want to

make sure that we're picking the

right device for the right

situation.

Let's start with the heart

rate strap.

Now these are a very

old technology that we've been using

for a very long time, and they are

ninety nine point six percent

accurate if you are wearing them

correctly.

They have these sensors on the back

here, and what they do is actually

pick up the electrical signal

from your heart and they determine

the amount of time in between each

of those impulses and use that

to instantaneously figure out

what your heart rate would be if you

kept that same beat pattern for

an entire minute.

The drawback?

The biggest drawback to these things

that I've heard is that they can be

a little bit annoying to wear.

In order to wear them properly, you

need them on your chest

against your skin directly

underneath where your sports bra

sits.

And you need them tight enough that

those contact points always remain

in contact with your skin, but you

want to make sure they're not so

tight that they restrict your

breathing. And I have had these

straps on after a long run

had them fall down halfway through.

I've also had them not pick up a

signal at first before

I started sweating, and that's

because water on your skin

is going to really help that

electrical signal transmit

from your heart to the reader

so you can always put a little bit

of water on them to start off with.

Or if you need to, you

could use a little bit of spit to.

I have done that before.

But once you get this bad boy on

properly, you are going to get a

very accurate reading and it's going

to be instantaneous.

So the moment that your heart rate

increases, you will see it.

Now, if you're going to use one of

these, you're also going to need

something to pick up that signal so

you can see what it is.

The cool thing is, most phones

these days will pick up

a signal from a heart rate monitor

as long as the heart monitor is

transmitting in a language,

if you will, that your device can

one that works in conjunction with

your sports watch.

So I have a Garmin sports watch

here and I have a Garmin

heart rate monitor, and so the two

talk to each other without me having

to do any kind of setup at all.

Now a lot of these sports

watches nowadays

at almost every price level come

with a optical heart

rate sensor on the back of the

watch. So if I bring this in here.

You can see how there's these three

lights.

These light up there, we go

there and they give a green

light

when they are activated and then

there's a sensor in the middle.

And that sensor actually

picks up the reflection

of those that green light

through your skin

and back.

Now, how this measures is slightly

different, then the

heart rate strap you they're not

actually picking up an electrical

signal.

Instead, it's picking

up when there's an increase of

blood flow through your arteries.

It's sensing that because more

of that green light is going to be

absorbed by the hemoglobin

in your blood.

And so less of it is going to be

less of that light is going to be

reflected back into the watch.

Now this is really nice because

to be honest, having something just

on your wrist instead

of having something on your chest

can feel a lot more comfortable.

For starters, there's a lot more

ways this signal can be interfered

with. So they say that rhythmical

movement can be misinterpreted

by your watch as heartbeats.

So think anytime you're walking

or running, your watch may be

interpreting those movements

and counting them as additional

heart rates.

If there's any dirt or sweat

on the sensor that can

interfere with it, picking up

the return of light to the watch.

And finally, just having a large

amount of blood flowing underneath

the sensor. So if you

are working really hard and you've

got a lot more blood circulating

through your system, you might have

this watch over or underestimate

your heartbeatsper minute.

Now that's a huge problem

if you're trying to use zone

training to improve very

specific aspects of your physiology

when it comes to running.

So what does that actually mean for

using these devices for your

training? Well, what I recommend

and what I do personally is I

will use this heart rate strap when

I'm doing interval-basedtraining

when it's really important that I

have my heart rate in a very small

and specific range of

numbers.

If I'm instead doing

something long and slow

at a lower intensity where

I maybe have an upper cap on how

fast I want my heart rate beating,

but I don't have a lower cap then

I would use my heart rate watch

instead.

And to be honest, if you don't have

either device yet, I would probably

recommend that you get a heart rate

strap that connects with the phone

you already have to begin with

to help you with your zone training.

And then if you want to in the

longer run, you could get, pick up

one of these heart rate watches.

And then finally, if you're using

an indicator like your resting heart

rate first thing in the morning to

know if you're recovered enough and

if you're adapting to training, I

would rely on using that optical

heart rate monitor to look at

that kind of data because

you're not moving your heart

at a lower heart rate and you've got

less blood running through your

system.

So you're going to get enough

accuracy with this unit

to be able to look at those

variables.

If you've got any other questions

about heart rate training, I'd love

for you to send them to me.

Otherwise, I hope you have a WILDR

week and we'll talk to you soon.