Athletes and fitness enthusiasts frequently use wearable technology to track their training and progress as they work to improve their performance. Heart rate monitors and muscle oxygen sensors are two of the most popular wearable gadgets. Which of these sensors is more effective? In the following article, we'll contrast muscle oxygen sensors with heart rate monitors and discuss why the former is preferable for enhancing athletic performance.
What benchmark do I use for athletic performance?
When it comes to improving athletic performance, monitoring heart rate and muscle oxygen levels are both important metrics. Heart rate is a measure of how hard your heart is working to deliver oxygen to your muscles during exercise. However, heart rate can be affected by various external factors, such as stress and emotions, which can make it less accurate for determining optimal training intensity and volume.
On the other hand, muscle oxygen sensors measure the oxygen saturation levels locally in your muscles during exercise. This information provides a more accurate and reliable indicator of how well your muscles are able to use the oxygen being delivered to them. In this article, we will explore the differences between muscle oxygen sensors and heart rate monitors and explain why muscle oxygen sensors are the best option for optimizing athletic performance.
Muscle oxygen VS heart rate, what are they?
Muscle oxygen sensors
Muscle oxygen sensors, also known as near-infrared spectroscopy (NIRS) sensors, are wearable devices that measure the oxygen saturation levels in your muscles. These sensors work by emitting light waves into the muscle tissue and measuring the amount of light that is absorbed and reflected back to the sensor. NIRS sensors can monitor accurately the balance of supply and demand of oxygen in the muscle tissue.
By measuring the amount of oxygen in the muscle tissue, muscle oxygen sensors provide valuable information about how effectively your muscles are able to use the oxygen being delivered to them. This information can be used to optimize training intensity and volume, monitor muscle fatigue, quantify recovery, and prevent injury.
Heart rate monitor
A heart rate monitor is a wearable device that measures your heart rate during exercise. This device typically consists of a chest strap or wristband that detects the electrical impulses generated by your heart and transmits that information to a receiver.
Heart rate monitors provide valuable information about the whole-body response to exercise. However, heart rate can be affected by various external factors, such as stress and emotions, which can make it less accurate for determining optimal training intensity and volume.
How they work
Muscle oxygen sensors
Muscle oxygen sensors work by emitting light waves into the muscle tissue and measuring the amount of light that is absorbed and reflected back to the sensor. The amount of light absorbed and reflected can measure changes in hemoglobin concentration in the muscle tissue. Shortly hemoglobin is the protein which is able to transport oxygen molecules to the oxygen, however hemoglobin present in the muscle tissue exists in two forms Oxyhemoglobin (O2Hb) and the other deoxyhemoglobin (HHb). Therefore, from NIRS data, we are able to calculate the percentage of oxygenated hemoglobin, known as muscle oxygen saturation (SmO2%). By measuring the oxygen saturation levels in the muscle tissue, muscle oxygen sensors provide valuable information about how well your muscles are able to use the oxygen being delivered to them.
Learn more about the science here.
Heart rate monitor
The electrical impulses your heart produces during each beat are what heart rate monitors use to calculate your heart rate. The device in question typically consists of a wristband or chest strap with sensors to pick up these impulses. A receiver then receives the data and displays your heart rate in beats per minute.
Advantages of the two metrics
Muscle oxygen sensors over heart rate monitors
While heart rate monitors provide valuable information about how hard your heart is working during exercise, there are several advantages to using muscle oxygen sensors instead.
More accurate measurement of oxygen supply and demand
Muscle oxygen sensors provide a more direct and accurate measurement of the balance between oxygen supply and demand in your muscles during exercise. This information can be used to optimize training intensity and volume, as well as monitor your recovery and prevent injury.
Less affected by external factors
Heart rate can be affected by various external factors, such as stress, caffeine, and emotions, which can make it less accurate for determining optimal training intensity and volume. Muscle oxygen sensors are less affected by these external factors, providing a more reliable indicator of how well your muscles are able to use the oxygen being delivered to them.
Better indicator of muscular fatigue
Muscle oxygen sensors provide a more accurate indicator of muscular fatigue than heart rate monitors. As your muscles become fatigued (demand > supply), they are less able to use the oxygen being delivered to them, resulting in a decrease in oxygen saturation levels. Also during recovery, reoxygenation will be slower when the muscle is more fatigued. By monitoring these levels with muscle oxygen sensors, you can optimize your training and recovery to prevent overtraining and injury as well as improve your performance.
Disadvantages of the two metrics
Disadvantages of heart rate monitors compared to muscle oxygen sensors
While heart rate monitors can be useful for tracking your heart rate during exercise, there are several disadvantages to using them compared to muscle oxygen sensors.
Affected by stress and emotions
Heart rate can be affected by various external factors, such as stress and emotions, which can make it less accurate for determining optimal training intensity and volume. This can lead to overtraining and injury if you push yourself too hard during exercise.
Limited precision and accuracy
Heart rate monitors are not as precise and accurate as muscle oxygen sensors when it comes to measuring the oxygen supply to your muscles during exercise. This can result in less accurate training recommendations and less effective workouts.
How to use muscle oxygen sensors to optimize athletic performance
Muscle oxygen sensors can be used in several ways to optimize athletic performance and prevent injury.
Determining optimal training intensity and volume
By measuring the oxygen saturation levels in your muscles during exercise, you can determine your optimal training intensity and volume. This information can be used to prevent overtraining and injury, and to optimize your workouts for maximum effectiveness. You can do this by working with the ‘Muscle States’ feature or by deriving thresholds during for example a ramp test.
Monitoring muscle oxygen levels during exercise
Monitoring your muscle oxygen levels during exercise can help you identify when your muscles are becoming fatigued and when you need to adjust your training intensity or take a break to recover.
Using muscle oxygen sensors for recovery and injury prevention
Muscle oxygen sensors can also be used for recovery and injury prevention. By monitoring your muscle oxygen levels during rest periods, you can ensure that your muscles are fully recovered before starting your next workout. You can even make decisions on when to start your next set depending if you are doing more aerobic or anaerobic training. During strength training, you can also measure accurately when to start your next set depending on the training you aim for. This can help prevent injury and improve overall athletic performance.
Conclusion: muscle oxygen is the winner
While heart rate monitors can be useful for tracking your heart rate during exercise, muscle oxygen sensors provide a more accurate and reliable indicator of how well your muscles are able to use the oxygen being delivered to them. By using muscle oxygen sensors to optimize your training intensity and volume, monitor muscle fatigue, and prevent injury, you can achieve your athletic goals more effectively and safely. Check out two of our muscle oxygen sensors or plan a free demo call to ask your burning questions.
Frequently Asked Questions
Q: What is the difference between muscle oxygen sensors and heart rate monitors?
A: Muscle oxygen sensors measure the oxygen saturation levels in your muscles during exercise, while heart rate monitors measure your heart rate.
Q: Why are muscle oxygen sensors better than heart rate monitors
A: Muscle oxygen sensors provide a more direct and accurate measurement of the oxygen supply to your muscles during exercise, and are less affected by external factors such as stress and emotions. They also provide a more accurate indicator of muscular fatigue.
Q: How do you use muscle oxygen sensors to optimize athletic performance?
A: Muscle oxygen sensors can be used to determine your optimal training intensity and volume, monitor muscle oxygen levels during exercise, and for recovery and injury prevention.
Q: Are muscle oxygen sensors more expensive than heart rate monitors?
A: Muscle oxygen sensors can be more expensive than heart rate monitors, but the extra accuracy and reliability can make them a worthwhile investment for serious athletes.
Q: Can muscle oxygen sensors be used for other activities besides exercise?
A: While muscle oxygen sensors are primarily used for exercise, they can also be useful for monitoring muscle oxygen levels during physical therapy and rehabilitation.
