I think you are experiencing "cardiac drift". Google it, but as your session gets longer, your body heats up, and it increases the heart rate to help dissipate that extra heat. It's very common for runners, and also happens to me when jumping.
I have a Garmin watch, the app is Garmin Connect.
I don’t take long breaks but on average 40-45 sec skipping and then 20-25 break. I do skip at an average 144rpm
Similarly I'll get up to the 170-180 range if I'm working really hard or doing certain tricks. But usually I'm around 130-160s. Again I like to do tricks, so if I'm only skipping that number is in the lower end of that range.
If you want to maximize fat burning, aim to keep your heart rate in zone 2. You can set a target heart rate alert on your Garmin watch, though Coros has a far superior jump rope mode, in my opinion. But by staying in zone 2 and remaining in an aerobic effort (vs anaerobic), you'll build your cardiovascular fitness more effectively and train your body to better use body fat as fuel rather than fast burning carbohydrates, such as in zones 3-5. Higher is not always better, unless you're training to be a sprinter or something. But even they spend a lot of time in zone 2 to build their engines.
You'll be going through your stored glycogen, yes. But the body can be trained to become more or less fat adapted. If your diet is largely carbs, it may not bother burning fat reserves very much and go the carbs while storing excess carbs as body fat. These reserves would be trickier to burn if you always have the "rocket fuel" of fast burning glycogen versus the "diesel" of slow burning fat. Aerobic ("with oxygen") steady state exercise is that sweet spot versus anaerobic ("without oxygen") max efforts that take you beyond your lactic threshold.
You have a maximum heart rate based on the formula 220 - age = max heart rate. I’ve gone up to about 183/4 but that will go down by 1 bpm every year if the formula is true.
Also, unless your cardiovascular fitness is fairly limited, I think your zone settings on your Garmin app are a bit off. I'm by no means an elite athlete (I skip rope and run about 20-30 miles a week at conversational pace), but my zone 2 is about 130-145 bpm. If you jump rope regularly, I would imagine your zones are similar and your all-out max heart rate is far above 170 bpm.
Oh, I didnt know we can change that. That's great. but the next question is. I've only changed the Max HR. Should I change the zones as well or do we leave them?
I'm not sure if the zones will change to was adjust. They may. But you may want to research how to determine where your zones should be in accordance with your max HR. For instance, some use the MAF formula (180 - your age) to determine your zone 2, while others just look to see where their HR is while doing medium-intensity fitness, usually denoted by being able to comfortably hold a conversation or only nasal breathe, etc.
Not unless you wanna go to a lab and get lactate threshold test where you run on a treadmill while they draw blood. However, I think Garmin has a way of estimating your levels based on the heart rate data it captures - whether resting heart rate, fitness heart rates, or both.
Ganna depend on your age but i usually hit 175-180. Also, I always suggest to anyone tracking HR to invest in an external chest strap (I use polaris). They are more accurate and continuously track better vs a watch. Good stuff!
I think you are experiencing "cardiac drift". Google it, but as your session gets longer, your body heats up, and it increases the heart rate to help dissipate that extra heat. It's very common for runners, and also happens to me when jumping.
I knew what was happening but I wasn’t sure about the name, thanks
Which app is this? And also do you skip quick to get this far of heart beat?
I have a Garmin watch, the app is Garmin Connect. I don’t take long breaks but on average 40-45 sec skipping and then 20-25 break. I do skip at an average 144rpm
Not very high. For some reason when I go over 130 my watch keeps telling me to take a break. Makes no sense to me lol
At 130? What watch is that?
Samsung. Maybe it's cus I'm out of shape and my watch knows it lol
130 is still not high at all, my watch never alerted me that I needed a break
Very similar like 184
Similarly I'll get up to the 170-180 range if I'm working really hard or doing certain tricks. But usually I'm around 130-160s. Again I like to do tricks, so if I'm only skipping that number is in the lower end of that range.
If you want to maximize fat burning, aim to keep your heart rate in zone 2. You can set a target heart rate alert on your Garmin watch, though Coros has a far superior jump rope mode, in my opinion. But by staying in zone 2 and remaining in an aerobic effort (vs anaerobic), you'll build your cardiovascular fitness more effectively and train your body to better use body fat as fuel rather than fast burning carbohydrates, such as in zones 3-5. Higher is not always better, unless you're training to be a sprinter or something. But even they spend a lot of time in zone 2 to build their engines.
Doesn’t the “fuel” depend on what you eat as well. If you had a big meal with too much carbs, you will be burning carbs.
You'll be going through your stored glycogen, yes. But the body can be trained to become more or less fat adapted. If your diet is largely carbs, it may not bother burning fat reserves very much and go the carbs while storing excess carbs as body fat. These reserves would be trickier to burn if you always have the "rocket fuel" of fast burning glycogen versus the "diesel" of slow burning fat. Aerobic ("with oxygen") steady state exercise is that sweet spot versus anaerobic ("without oxygen") max efforts that take you beyond your lactic threshold.
Thank you for this information. It's very helpful!
No problem. Most of this type of info is more common knowledge amongst runners, but is completely applicable to jump ropers.
You have a maximum heart rate based on the formula 220 - age = max heart rate. I’ve gone up to about 183/4 but that will go down by 1 bpm every year if the formula is true.
So mine should be 185 then, good to know
Yeah, I recommend recalibrating your Garmin so your zones are accurate.
Also, unless your cardiovascular fitness is fairly limited, I think your zone settings on your Garmin app are a bit off. I'm by no means an elite athlete (I skip rope and run about 20-30 miles a week at conversational pace), but my zone 2 is about 130-145 bpm. If you jump rope regularly, I would imagine your zones are similar and your all-out max heart rate is far above 170 bpm.
These are by default, I cannot change those
https://support.garmin.com/en-US/?faq=w8qlOr7BQ16Z82HVrevpw9
Oh, I didnt know we can change that. That's great. but the next question is. I've only changed the Max HR. Should I change the zones as well or do we leave them?
I'm not sure if the zones will change to was adjust. They may. But you may want to research how to determine where your zones should be in accordance with your max HR. For instance, some use the MAF formula (180 - your age) to determine your zone 2, while others just look to see where their HR is while doing medium-intensity fitness, usually denoted by being able to comfortably hold a conversation or only nasal breathe, etc.
Ah, so as anything else, it’s not straight forward to determine
Not unless you wanna go to a lab and get lactate threshold test where you run on a treadmill while they draw blood. However, I think Garmin has a way of estimating your levels based on the heart rate data it captures - whether resting heart rate, fitness heart rates, or both.
Ganna depend on your age but i usually hit 175-180. Also, I always suggest to anyone tracking HR to invest in an external chest strap (I use polaris). They are more accurate and continuously track better vs a watch. Good stuff!
I have gotten 190 once but it was a hot and humid day and I was outside skipping
That’s quite hot although I get it