Pacing with a heart rate monitor

A person's heart rate increases with their physical activity level, and decreases when they rest. Heart rate monitors offer a simple and accessible way to monitor activity level in order to help ME/CFS patients avoid the over-exertion that causes significantly worsening symptoms. Heart rate monitors typically display the person's heart rate on a monitor that is worn like a wristwatch, and many have audible alarms to alert the person if their heart rate rises above (or below) a value they have chosen.

Theory

People with ME/CFS have mitochondria dysfunction and biological abnormalities resulting from the disease which significantly restrict the amount of energy they can use for everyday activities. Doing activities that exceed available energy usually triggers a flood of cytokines causing pain and immune symptoms, and a variety of other negative affects also occur, resulting in post exertional malaise (PEM).

Some researchers believe that each time PEM is triggered, it is reactivating the disease process of ME.

Using a heart rate monitor, to measure heart rate, heart rate variability, and other factors, allows people with ME to observe their energy usage, and learn how to stay within their safe energy limits.

This pacing method is often used in conjunction with other treatments (electrolyte loading, pharmaceuticals to assist blood volume & cardiovascular function, extreme resting and meditation, etc).

Evidence

Anecdotally, some people experience gradual improvements in their health, with occasional setbacks due to over-exertion, infections & immune reactivity.

Clinicians

• Workwell Foundation have produced information on pacing with a heart rate monitor with ME/CFS

Learn more

• Workwell Foundation - Videos
• Workwell Foundation - Presentations & Publications
• Leela Play - Intro to pacing using a heart rate monitor for ME patients
• CFIDS & Fibromyalgia Self-Help - Pacing by Numbers: Using Your Heart Rate To Stay Inside the Energy Envelope
• Sally Burch 'Just ME' blog - Starting Heart Rate Monitoring for ME
• Health Rising - Heart Rate Monitor Based Exercise Program Improves Heart Functioning in ME/CFS
• Sue Jackson 'Living with ME/cfs' blog - Heart Rate and post-exertional crashes
• Clark Ellis 'Autodidact' blog - Which heart rate monitor for ME/CFS?
• Heart Rate Monitoring 2
• HRM4Pacing

See also

• Activity management based on 2-day cardiopulmonary exercise testing results
• Energy Envelope Theory
• Pacing
• Spoon theory

heart rate monitor (HRM) - A device that measures your heart rate (pulse rate). Heart rate monitors may come as a chest strap, wrist strap, smartwatch, or even as a mobile phone app. Heart rate monitors are often used by ME/CFS patients to pace their exertion, in order to avoid post-exertional malaise (PEM). For more information, see pacing with a heart rate monitor.

See myalgic encephalomyelitis.

See chronic fatigue syndrome.

(HR) - the number of times the heart beats within a certain time period, usually a minute

heart rate (HR) - the number of times the heart beats within a certain time period, usually a minute

post-exertional malaise (PEM) - A notable exacerbation of symptoms brought on by small physical or cognitive exertions. PEM may be referred to as a "crash" or "collapse" and can last for days or weeks. Symptoms can include cognitive impairments, muscle pain, trouble remaining upright (orthostatic intolerance), sleep abnormalities, and gastro-intestinal impairments, and others.

See post-exertional malaise.

(HRM) - A device that measures your heart rate (pulse rate). Heart rate monitors may come as a chest strap, wrist strap, smartwatch, or even as a mobile phone app. Heart rate monitors are often used by ME/CFS patients to pace their exertion, in order to avoid post-exertional malaise (PEM). For more information, see pacing with a heart rate monitor.

heart rate monitor (HRM) - A device that measures your heart rate (pulse rate). Heart rate monitors may come as a chest strap, wrist strap, smartwatch, or even as a mobile phone app. Heart rate monitors are often used by ME/CFS patients to pace their exertion, in order to avoid post-exertional malaise (PEM). For more information, see pacing with a heart rate monitor.