Maximum heart rate during training. Heart rate norms during sports
A person’s pulse depends on age, the work of the heart muscle and the degree of physical activity. When doing fitness, you need to monitor your heart rate. Deviations from the norm indicate a malfunction in the body. Therefore, you should monitor your heart rate during physical activity.
Pulse zone
The number of heart contractions per minute is called the pulse. Experts determine from a state of rest to the maximum load of the body. When playing sports, zone information is useful. With a heart rate in one zone, a person loses weight, in another he increases endurance or may have a heart attack. The boundaries of the zones are determined by special laboratory tests that athletes undergo, but approximate indicators can also be calculated at home.
The maximum permissible heartbeat is calculated using the formula Pmax = 220 - age. Depending on the larger indicator, the remaining zones are calculated as follows:
Pulse rate
If the pulse rate is in the range of 60-80 beats per minute, then the heart rate is said to be within normal limits. The increase and decrease in the number of strokes may depend on the activity of the person. The normal heart rate during physical activity reaches 100 beats per minute. This is not dangerous if the heartbeat returns quickly. Reasons that cause an increase or decrease in heart rate:
- sports training, cardio load increases contractions of the heart muscle;
- in athletes, the heart beats slower in a calm state than in an ordinary person;
- during sleep and lying down contraction frequency is lower;
- increased heart rate occurs during fear, joy, or a stressful situation;
- changes occur during the day, in the morning the rhythm is less than in the evening;
- when body temperature increases to 37 ° C or in a hot environment, the heart works faster;
- with age, the frequency of strokes decreases;
- hormonal changes affect the contractions of the heart muscle.
Pulse and age
The contraction of the heart muscle is an indicator of human health. The heartbeat is detected in the baby inside the mother. Using ultrasound, the heart rate is determined from the first weeks of fetal life. Depending on age and size, these rates can range from 75 to 150 beats per minute.
A downward change in indicators indicates oxygen deficiency and can have a negative effect on the fetus.
In newborns, the pulse remains high and decreases with age. In this case, physical activity in a child causes a greater increase in heart rate than in an adult. This is due to the rapid growth of the body and the smaller size of the heart. in a calm state the following: newborns 110-170 beats, as they grow older the pulse decreases every year. By the age of 15, the heart rate of an adult reaches 60-80 beats. After 60 years, heart rate increases again and reaches 90 beats.
Each age has its own heart rate range when playing sports. It is not recommended to increase it to maximum values. The permissible heart rate during exercise should be from 50 to 80% of the maximum heart rate. That's why it's so important to monitor your heart rate. Norm by age for physical activity:
Change in heart rate during exercise
When you exercise, your heart rate increases and your body requires additional energy. To obtain it, it is necessary to deliver oxygen to all tissues. This is achieved by increasing blood circulation, heart rate and blood pressure.
The heart rate usually increases during physical activity. But sometimes there are situations in which the heart rate becomes less frequent and bradycardia appears. The symptom occurs in athletes or people who have a malfunction of cardio-vascular system.
After physical activity indicates sinus arrhythmia. The heartbeat is within normal limits or increased. This is not a pathology and usually does not require the abolition of physical activity.
The normal heart rate during physical activity in men differs from the normal for women. The heart rate during the day depends on the degree of activity of a man. The degree of fitness of a man has a particular influence on the heart rate. For athletes, the norm will be 20-30% lower than for untrained people.
A man's resting pulse is 60-80 beats per minute. In this case, at least 20-40 minutes should pass after the last workout. The time will depend on the degree of load on the man.
During active walking, the heart rate is up to 90 beats per minute. In men with overweight and lack of daily walks, the frequency reaches 120 beats.
To calculate the maximum heart rate, a man should use the formula Pmax = 220 - age. To maintain health and physical activity It is necessary to train with a heart rate in the range of 60-80% of the maximum number of contractions.
A man's heart rate is lowest at night during sleep. But it is worth noting that heart rate depends on brain activity and may increase during REM sleep.
Pulse in women
Pulse rate in women in children's adolescence and in an adult it is different. Heart rate in women depends on the following factors:
- hormonal changes in the body;
- weight gain;
- pregnancy;
- menopause;
- menstrual cycle;
- binge eating;
- diets;
- strong coffee or tea;
- smoking;
- alcohol;
- fear, joy and other emotions.
The normal pulse rate in women during physical activity depends on age. At the age of 20, the heart rate reaches 110-150 beats per minute during sports. At the age of 30-40 this figure decreases and reaches 105-140. Normally, the heartbeat should recover within 20 minutes. When training aimed at endurance of the body, the time increases to 40 minutes.
During pregnancy, the heartbeat speeds up to supply oxygen to mother and baby. At rest in the first trimester, the heart rate is 75-90 beats per minute. In the third trimester it is already 90-110. The pulse drops to normal levels 1.5-2 months after birth.
The pulse after physical activity (the norm during pregnancy) reaches 130-150 beats per minute. Increases occur with fast walking, climbing stairs, and emotions.
How to measure pulse?
To measure your pulse at home, you need to find the points where it can be felt best. To do this, put your hand on the arteries:
- sleepy;
- temporal;
- ray;
- brachial;
- popliteal;
- femoral;
- brachial.
The most popular way to determine heart rate is to measure it on the radial artery, which is located in the wrist. To do this, you need to place three fingers on radial artery, feel the pulsation and use a stopwatch to determine the number of beats per minute. For daily monitoring, measurements are made under equal conditions. To determine the normal heart rate during physical activity, measurements are taken at the end of the workout and after 20 minutes.
Cause of increased heart rate
When the pulse increases, the following symptoms may appear: confusion, lightheadedness, dizziness, nausea, vomiting, blurred vision, increased sweating, tremor. In this case, the help of a doctor is required. There may be several reasons for this condition:
- cardiovascular diseases;
- oncology;
- poisoning;
- hormonal disorders;
- failure of the central nervous system.
Such symptoms should not appear even after training. Within 20 minutes, the heart rate should recover after physical activity. The norm is considered to be its leveling within 40 minutes.
A deviation of the heart rate from the norm should alert you and be a reason to consult a doctor. If there is a failure in cardiac activity, it is necessary for the person to provide rest, unbutton the shirt collar, wash with cold water and take a deep breath. An infusion of valerian or motherwort will help lower your pulse. After an attack, you should visit a cardiologist.
When playing sports, you need to monitor your condition. To do this, four indicators are used: pulse, performance, well-being and sleep quality. The most objective of them is the pulse.
Pulse counting methods
The pulse can be determined on the main arteries: on the wrist at the base thumb, on the neck or temple. When the pulse is above 170 beats per minute, its calculation is more reliable on the left side of the chest - in the area of the apical beat of the heart in the area of the fifth intercostal space.
15 second method
Count your pulse in 15 seconds. Multiply the result by 4 to give an approximate heart rate per minute.
15 stroke method
This method is somewhat more complicated, but it gives a more accurate result. Start the stopwatch at beat “0” and stop at beat “15”. Let's assume that 12.5 seconds have passed during the 15 beats. Then the pulse is: 15 × (60 / 12.5) = 72 beats per minute.
10 stroke method
This method is best used when measuring heart rate during exercise, since even with a short stop the heart rate quickly slows down. Start the stopwatch at the “0” beat and stop at the “10” beat. If, for example, 3.6 seconds have passed within 10 beats, then the pulse is: 10 × (60 / 3.6) = 167 beats per minute. The resulting value will be slightly lower than the actual heart rate during exercise. The exact value can be measured using a heart rate monitor.
Basic heart rate indicators
There are three main indicators used in sports: resting heart rate, maximum heart rate and heart rate at the deviation point (anaerobic threshold).
Pulse at rest
The resting pulse shows how fast the heart must work to ensure basic processes in the body. It depends on lifestyle and characterizes the general level of aerobic fitness.
Resting heart rate is usually measured in the morning before getting out of bed. For greater accuracy, you need to count the number of beats per full minute, repeating this measurement over several days and taking the minimum value obtained.
Every person who is seriously involved in sports should regularly track their morning heart rate and record it in a diary.
In an untrained, healthy person, the resting heart rate is usually in the range of 60-90 beats per minute. In women it is on average 10 beats higher than in men. Well-trained endurance athletes may have a resting heart rate of 40-50 beats per minute or even lower.
With regular aerobic training, the morning heart rate gradually decreases and can become 10-20 beats per minute less than the value before it began, which is associated with an increase in the volume and force of the heart’s impulse and vascular capacity. When you stop training, your heart rate slowly returns to its original values.
An elevated morning heart rate may be the first sign of incipient overtraining or a viral infection. With prolonged overtraining, the morning heart rate may decrease noticeably, which is also an alarming signal.
Maximum heart rate
Calculator
Initial data
Maximum heart rate
187 beats/min.
The pulse has a maximum threshold. It is individual for each person and decreases with age - on average, by 7 beats per minute every 10 years. Maximum heart rate does not depend on level physical training person.
The approximate value of the maximum heart rate can be calculated using the formula:
Max. pulse (beats per minute) = 208 − 0.7×age (years).
A simpler formula: 220 − age (years), gives similar values for ages 30-50 years, but slightly underestimates the maximum heart rate for older ages.
Both formulas are averages and have a high error: the maximum heart rate of a particular person may differ from the calculated one by 10-20 beats per minute. The exact value can be found by performing a test measurement.
With age, not only the maximum heart rate decreases, but also other indicators: resting heart rate and heart rate at the deviation point. Moreover, the last two indicators can be influenced by regularly playing sports.
Maximum heart rate measurement
Maximum heart rate can be measured on a treadmill, stationary bike, or similar machine. During the test, the load is gradually increased until the heart rate stops increasing with increasing intensity of the exercise.
Maximum heart rate is achieved only when you feel well and full recovery after the last workout. Before the test, you need to warm up well: a light jog, bike ride or skiing will do. The warm-up is followed by intense exercise lasting 4-5 minutes. The final 20-30 seconds of the load are performed with maximum effort. Pulse is measured using a monitor heart rate. Manual counting does not give accurate results due to the rapid decrease in heart rate immediately after stopping the exercise.
Several measurements need to be taken over several weeks. The highest indicator will be the maximum heart rate.
For the same person, the maximum achievable heart rate may depend on the type of activity. When playing different sports, it is recommended to measure the maximum heart rate for each of them separately.
Exercise at maximum heart rate should not exceed 5 minutes. Because it carries some risks, it should be done under medical supervision, especially for men over 45, women over 55, and people with heart problems.
Maximum oxygen consumption
Maximum oxygen consumption (VO2) is the amount of oxygen a person is able to use during maximum power exercise. MOC is expressed in liters per minute. The intensity of the load at the level of MOC cannot be maintained for longer than 5 minutes.
Normally, there is a linear relationship between heart rate and oxygen consumption.
Under the influence of training, VO2 max can increase by 30%. BMD can be roughly estimated by the ratio of maximum heart rate to resting heart rate. Since MIC depends on a person’s weight, it is usually calculated in milliliters per 1 kg of weight:
MIC (ml/min*kg) = 15 × max. resting heart rate/heart rate.
In other words, the greater the ratio of maximum heart rate to resting heart rate, the higher the intensity. physical work that a person can withstand.
Pulse at the deflection point (anaerobic threshold)
With a gradual increase in the intensity of the load (for example, running speed), the pulse increases linearly up to a certain point, and then begins to lag - a noticeable bend appears in the load-pulse relationship graph. This point is called the deviation point.
The deviation point corresponds to the anaerobic threshold, that is, the maximum load that a person can maintain for a long time without the accumulation of lactic acid in the muscles.
The anaerobic threshold is the most objective criterion of endurance training. In well-trained athletes, the heart rate at the deviation point can reach 95% of the maximum heart rate. Oxygen consumption at the deflection point is also a high percentage of the VO2 max. In other words, trained athletes are able to perform intense work in the aerobic zone; The anaerobic system is activated only during very heavy loads.
Heart rate at the deviation point should be measured every few weeks to monitor changes in fitness level.
Methods for measuring heart rate at the deviation point
As a first approximation, you can take your actual heart rate while running at a constant speed over a distance of 5 or 10 kilometers.
Uniform load test. For 30-50 minutes, aerobic work is performed at the highest pace, at which the exercise can be completed to the end without reducing the load, and the heart rate remains stable. This pulse will be equal to the pulse at the deviation point.
For example, if you can ride a bike for 30-50 minutes at a constant speed and a stable heart rate of 160 beats per minute, and when higher speed If you are unable to complete the distance due to fatigue, then your pulse at the deviation point is 160 beats per minute.
Test with increasing load. After a 10-minute warm-up, the person should run or cycle at a steady pace for 10 minutes, maintaining a constant heart rate of 140 beats per minute. Then he increases the load to a heart rate of 150 beats per minute and runs for another 10 minutes. In the next 10-minute segment, the load increases by another 10 beats per minute. The pulse at which the load becomes impossible or requires incredible effort will be approximately 5 beats higher than the pulse at the deviation point.
Deviation point and running speed at a given distance
The maximum running speed that allows you to complete a given distance decreases with distance. The speed corresponding to the deviation point is optimal for a distance of 16-17 km. The optimal running speed for the 5-kilometer distance is 9% higher, and for the marathon (distance 42.195 km) it is 6% lower than the speed at the deviation point.
This dependence allows you to calculate the speed at the deviation point based on the actual running speed at a given distance, or, conversely, determine the optimal running speed for a given distance.
For example, if a person runs a distance of 5 km in 20 minutes, then his speed at the deviation point is 13.7 km/h. The optimal speed for the marathon is 13 km/h. Expected result: 3 hours 40 minutes.
Training zones based on heart rate
Based on your heart rate, you can select the optimal training intensity based on your goals. Exercise intensity is measured as a percentage of the exercise heart rate from the maximum heart rate or from the heart rate at the deviation point (anaerobic threshold).
| Training area | Pulse value | Mechanism education energy |
Target | |
|---|---|---|---|---|
| In % of max. pulse | In % of anaerobic threshold |
|||
| Aerobic zone | ||||
| Restorative | 60–70 | 70–80 | Recovery after intense training or a break from exercise | |
| Aerobic 1 | 70–80 | 80–90 | Oxygen (carbohydrates and fats) | Developing the ability to use fats as an energy source |
| Aerobic 2 | 80–85 | 90–95 | Oxygen (more carbohydrates) | |
| Development zone | ||||
| Educational 1 | 85–90 | 95–100 | Oxygen and lactate (carbohydrates) | Raising the anaerobic threshold |
| Educational 2 | 90–95 | 100–105 | ||
| Anaerobic zone | ||||
| Anaerobic 1 (duration efforts from 30 seconds up to 3 minutes) | higher 95 | above 105 | Lactate and phosphate | |
| Anaerobic 2 (duration efforts up to 10 seconds) |
Phosphate | |||
| Pulse value | Mechanism image- energy supply |
Target | |
|---|---|---|---|
| In % of max. pulse | In % of ana- erob- threshold |
||
| Restorative | |||
| 60–70 | 70–80 | Oxygen- ny (carbohydrates and fats) |
Restored after intense training or a break |
| Aerobic 1 | |||
| 70–80 | 80–90 | Oxygen- ny (carbohydrates and fats) |
Development of the ability to use the use of fats as a source of energy |
| Aerobic 2 | |||
| 80–85 | 90–95 | Oxygen- ny (more carbohydrates) |
Developing the ability to withstand prolonged high aerobic exercise |
| Educational 1 | |||
| 85–90 | 95– 100 |
Oxygen- nal and lactate (carbohydrates) |
Raising the anaerobic threshold |
| Educational 2 | |||
| 90–95 | 100– 105 |
Oxygen- nal and lactate (carbohydrates) |
Raising the anaerobic threshold |
| Anaerobic Zone 1 (effort duration 30 seconds to 3 minutes) | |||
| higher 95 | above 105 | Lactate and phosphate | Depending on the training regimen: endurance to high concentrations of lactic acid or development of speed qualities |
| Anaerobic zone 12 (effort duration up to 10 seconds) | |||
| higher 95 | above 105 | Phosphate | Development of maximum speed qualities |
The bulk of endurance training should be in aerobic zone 1 and 2, that is, below the anaerobic threshold. At the same time, long-term exercises with low intensity (in aerobic zone 1) increase the body's ability to utilize fats and save carbohydrates.
Development zone located just above and just below the anaerobic threshold; interval training in this zone they allow you to increase the anaerobic threshold.
IN anaerobic zone 1 energy is generated mainly through the lactate mechanism, which leads to the accumulation of lactic acid in the muscles. Depending on the level of training, a person can stay in this zone from 30 seconds to 3 minutes.
IN anaerobic zone 2 maximum effort develops due to the operation of the phosphate energy supply system. This effort can last no more than 10 seconds.
IN restoration zone The exercise intensity is too low to develop the body's aerobic capacity. It is used for active rest after intense training (in particular, it accelerates the elimination of lactic acid) or for recovery after a break in exercise.
Determination of intensity zones based on anaerobic threshold
The boundaries of training zones are best determined by the anaerobic threshold.
Calculation based on maximum heart rate is approximate. If an estimate of the maximum heart rate by age is used (the simplest method in practice), then the error can reach unacceptable values - 20-30 beats per minute.
The anaerobic threshold is a more accurate guideline, since it determines the boundary between the oxygen and lactate mechanisms of energy production in muscles.
On average, the anaerobic threshold is approximately 90% of the maximum heart rate, but it greatly depends on the degree of training of the person. For example, an amateur athlete’s anaerobic threshold may be 75% of maximum heart rate, while a professional athlete’s anaerobic threshold may be 95%. In this case, the intensity of training, determined by maximum heart rate, will be too high for an amateur athlete and insufficient for a professional athlete.
As aerobic capacity improves as a result of training, the boundaries of the training zones increase in proportion to the increase in heart rate at the deviation point.
Subjective assessment of load intensity
The intensity of the load can be determined quite accurately by your own feelings.
Scale for assessing the intensity of the load according to sensations
- "Very low"
- "Low"
- "Average"
- "High"
- "Very high"
The assessment of exercise intensity by the same person is relatively constant and reflects the level of lactic acid concentration in the muscles. The intensity in aerobic zone 2 feels "medium". By comparing pulse and load, you can learn to determine other training areas by feeling.
Based on the book Heart Rate, Lactate and Endurance Training by Peter Jansen.
Alas, not every person who plays sports monitors their heart rate or even knows how to measure it. We explain why this is really important and how measuring your heart rate can help you improve your training performance.
What is pulse
Pulse, or heart rate (heart rate), is a number that usually reflects the number of heart beats per minute at rest. It is extremely important to measure your pulse when you are relaxed. It is best to do this immediately after waking up, and only if you had a good and healthy sleep. The fact is that when a person is stressed, whether from a workout or emotional stress, the number of heartbeats increases.
How to measure your pulse
As we have already said, this should be done at rest. Place two fingers (middle and index) on your wrist or neck. Feel your pulse and count the number of times it beats for ten seconds, then multiply that number by six. This is how you find out your pulse. Some experts believe that it is better to measure the pulse for the entire minute - it can be unstable, and a ten-second period will not show this.
According to the National Institutes of Health, average heart rate is considered to be:
- for children over 10 years of age and adults (including the elderly) - 60-100 beats per minute;
- for well-trained athletes - 40-60 beats per minute.
If your readings are lower or higher than these marks, we advise you to contact a specialist.
To determine the heart rate that you need to adhere to during training, you must first find out your maximum heart rate. To do this, you need to carry out a simple manipulation with numbers - subtract your age from 220. For example, you are 25 - from 220 we subtract 25 and get 195. This is the maximum heart rate for 25-year-old people. Next, we determine the pulse zone depending on the person’s preparation and goal.
Georgy Maltabar
If a person has just started exercising, he should work in the zone of 50-60% of the maximum heart rate. If a person already has some sports experience and wants to lose weight, his heart rate should be 130-150 beats per minute (this figure is approximate and may vary). It has been proven that it is in this pulse zone that fat is burned. If the pulse is higher, the body will begin to use energy from muscles, and not from fat (and this is definitely not necessary for anyone); if it’s less, the fat burning process simply won’t start. If a person wants to develop his endurance, he can work in the zone of 70-90% of his maximum heart rate.
As for the development of endurance, this is a completely separate topic. Endurance training is not an easy task, it is important to take into account other factors besides heart rate, for example, the duration and frequency of training per week, training methods, recovery period, etc. Therefore, in this case, there will be no exact recommendation at what heart rate a person needs to run in order to develop endurance.
If during exercise the heart rate reaches a maximum (if it exceeds the maximum, the person may lose consciousness), it is necessary to stop the exercise until the heart rate drops to the level at which the person began exercising.
During the first few weeks of training, aim for your heart rate to be around 50% of your maximum heart rate, gradually increasing to 85% (if necessary). After six months, you will be quite comfortable training at this heart rate. If you have heart disease, talk to your doctor about what exercises you can do and what your heart rate should be while doing it.
Why do you need to measure your pulse?
By measuring your pulse, you will primarily take care of your health and also influence the effectiveness of your training. If a person trains hard without knowing his heart rate, he can harm his heart. At the same time, the trainee may not achieve impressive results, since his heart rate will always be in the wrong target zone. Often people focus only on sensations and do not train to their full potential, although they think that they are training to the limit of their capabilities. Knowing your heart rate will push you to increase the intensity of your workout - a person will try to raise their heart rate to a specific level. At the same time, you do not need to bring your pulse to maximum - this will definitely not lead to anything good. Even professional athletes who have well-developed heart muscle and endurance rarely try to reach their maximum performance. To monitor your heart rate during a workout, you can use the usual measurement method - placing your fingers on your neck or wrist. But it’s better to buy a heart rate monitor - it will most accurately calculate your heart rate. In addition, some devices have a special function - when your pulse is outside target zone, the heart rate monitor will beep.
Georgy Maltabar
fitness instructor Rocky Road GymSome trainers work according to a certain system - they focus on the athlete’s pulse. A person will squat or jump rope not a specific number of times, but based on his pulse. The trainee will do the exercise until his heart rate rises, for example, to 150 beats per minute. Only then will he stop and rest. As soon as the pulse drops to the starting point, the person needs to start the exercise again. There is not even a specific time for rest - one person’s pulse can recover in 30 seconds, another’s in 5 minutes. And this is one of the most correct and adequate ways to dose the load. If a trainee focuses on strict rest times and a specific number of repetitions, he may not have time to recover, which is bad for the body, or may not receive enough load.
It is also necessary to remember about restoring heart rhythm. To find out your recovery heart rate, you need to check your heart rate monitor or measure your heart rate manually immediately after finishing your workout. Then wait two minutes and check your pulse again. Subtract the second from the first indicator - this way you will find out the figure you are interested in.
The longer and the better quality you engage in sports in general, the greater the difference between these two indicators should be. When playing sports, you train not only your muscles, but also your heart, and a strong cardiovascular system allows you to return to the heart rate you had before training as quickly as possible and recover. So, by measuring your pulse twice after physical activity, you can truly evaluate the effectiveness of your exercise.
One of best methods Controlling the intensity of your workout is monitoring your heart rate. Many athletes even train with special heart rate monitors, but this is not at all necessary - you can get by with a regular stopwatch or even simply calculate your heart rate using a watch that weighs in your gym. Pulse is also otherwise known as simply heart rate (heart rate). In this article we will talk about what your heart rate should be during training.
Formulas for safe heart rates during training
There is a generally accepted formula that calculates the lower and upper limits of heart rate. That is, in order for the training to be effective, the pulse must be between the lower and upper limits. How are they calculated - for the lower limit, you need to subtract your age from 200 (for example, 20) and multiply by 0.6, we get (220-20) * 0.6 = 120 beats per minute - you should not train below this heart rate, as the effect will be minimal . The upper limit is also considered, only the coefficient increases to 0.8, thus we get the maximum allowable heart rate during training - 160. You should also not go above the upper limit, as this increases the load on the heart.
But those athletes who like to train to the maximum when calculating their heart rate do not take into account coefficients; they simply calculate the maximum allowable heart rate at the rate of 220 - age and often reach 170-180 beats per minute. If your heart rate reaches such limits, we recommend quickly reducing the intensity of your workout. In order not to torment you with formulas, we present the following table, which calculates the recommended heart rate depending on age and training intensity.
It is very difficult to measure your heart rate while running using a stopwatch, so you may need a heart rate monitor, or you can measure your heart rate using the heart rate monitors that are built into most treadmills and exercise bikes.
In order to burn fat, your heart rate should be in the region of 120-150 beats per minute. In bodybuilding, in order to burn fat but maintain muscle mass, it is recommended to perform long-term cardio in a low-intensity mode (120-130 beats per minute for 50-60 minutes) - this is how many professionals burn fat, but maintain muscles and become more defined.
A high heart rate during cardio, of course, allows you to burn more calories, but along with fat, in this case there are also great risks of loss muscle mass.
Heart rate during strength training
On strength training Experienced athletes also do not advise reaching the upper limits of the heart rate. Most the best option keep your heart rate around 120-140 beats per minute throughout the workout. It is very important to avoid so-called “holes”, when between approaches the heart rate drops below the lower limit, so it is recommended not to rest between approaches for more than a minute.
But even with a maximum heart rate, you should not approach the barbell for the next approach; try to keep your heart rate around 130 beats throughout the entire session, this will not only increase your sports results, but will also contribute to training and heart health.
Mykhail Prygunov on how to train and control your heart rate
Heart rate is a key parameter of physical fitness. It is necessary to monitor it not only for advanced athletes, but also for beginners.
Pulse during training is the determining factor when choosing the permissible degree of load. Heart rate (HR) depends on the volume and fitness of the heart. This is an indicator of the endurance of an individual person, a kind of “speedometer” of individual capabilities.
Heart rate measurement is often carried out:
- at rest;
- after doing the warm-up;
- after power load;
- before moving on to the next set of strength exercises;
- during cardio exercise;
- during interval training;
- during the period between training sessions;
- when transitioning from horizontal to vertical state.
Next we will look at why measure these parameters, how to use this knowledge to plan training, heart rate values professional athletes and amateurs, as well as permissible heart rate zones for various types training.
Why measure your pulse?
Measuring heart rate allows you to assess how exercise stress affects the person as a whole. Pulse is an indicator of the overall level of metabolism. It makes it possible to learn about the processes occurring in the body - to determine whether we are now working to increase muscle mass or burn fat. Also, knowing how to use heart rate will help prevent fatigue of the cardiovascular system.
Heart rate indicates the intensity of your workout, which helps you determine your training zones. This allows you to endure the maximum permissible loads no harm to health
We'll talk about zones below. If the training, on the contrary, lacks intensity, it will not bring the desired effect. There are several principles for calculating maximum heart rate.
Maximum allowable heart rate during training, it is calculated using the Karvonen formula:
- for women – 220-number of years + 6;
- men – 220-age.
Its knowledge allows us to establish the boundaries of intensity zones.
Important! For more precise definition pulse zones It is recommended to first consult with a doctor since heart rate may also be affected by possible work abnormalities.
Difference in heart rate between professionals and amateurs
Athletes' heart rate at rest is lower than that of non-athletes. So, 40-50 beats per minute for a trained person is within the normal range, which in other cases is defined as bradycardia. This is due to the fitness of their cardiovascular system and regular changes in heart rate during exercise.
Typically, an athlete's heart can pump about 200 ml of blood in one contraction. While for an ordinary person this figure is 70 ml.
Stroke volume of the heart determines endurance and level physical capabilities. The higher it is, the lower the heart rate. Thus, in experienced athletes, the heart can pump blood in just 40 beats per minute at rest.
Pulse monitors allow you to monitor the number of heart beats during training and display the indicators on various gadgets, for example. If you don’t have sensors and watches, then, as a rule, measurements are taken with your hands before training, after warming up, in the main part of the complex after individual loads, after training and during rest.
During runtime a separate type exercises can be measured when maximum intensity is reached. At the same time, you don’t need to get too carried away with measuring your heart rate, which distracts from the technique of doing the exercises. Over time, staying within a particular load zone can be determined by internal sensations.
Heart rate is not a 100% indicator of your condition. It happens that the pulse is low, and the athlete has already begun to feel dizzy, which indicates the need to complete the workout
How to reduce the heart rate for the benefit of the body - this question is asked by those whose heart rate rapidly increases at the slightest load. You can achieve less severe surges in heart rate and shortness of breath by regular classes sports, namely aerobic exercise for at least 2 hours a week, and stretching exercises can strengthen the heart and improve endurance, and therefore reduce heart rate.
Intensity zones
In order not to harm the heart muscle and to understand how long you should train at a particular pulse, you need to know about the existence of intensity zones. Each intensity zone has a recommended time spent.
There are 5 intensity zones:
- Light activity zone. 55-75% of maximum heart rate. Operating time 1-6 hours
- The beginning of the fat burning zone. 75-85% of maximum heart rate. Working time 1-3 hours
- Aerobic zone. 85-90% of maximum heart rate. Operating time 50-90 minutes
- Anaerobic zone. 90-95% of maximum heart rate. Working time 30-60 minutes
- VO2Max zone. 100% of maximum heart rate. Working time 15-30 minutes
Staying in certain intensity zones for more than the allotted time leads to fatigue or, as I say, overwork. Your heart will not thank you for this.
The formula for calculating intensity zones is as follows:
Maximum heart rate (220-age for men, 220-age+6 for women) * per percentage of the desired zone
Let's say you are 30 years old, your resting heart rate is 60, and you want to calculate your heart rate for the second intensity zone ().
- The calculation of the lower threshold for this zone will look like this: 220-30*60%=114 beats.
- The calculation of the upper threshold for this zone will look like this: 220-30*70%=126 beats.
But you remember, right? That first you need to work in this intensity zone for at least 40 minutes.
Maintain a training pace that matches your heart rate between 138 and 151 beats per minute and do not train in this zone for more than 3 hours.
Zones 4 and 5 are intended for professional athletes who will participate in competitions. The duration of such training is minimal compared to other intervals, even for professionals.
Heart rate zones allow you to achieve consistency between energy expenditure and heart rate. Knowing your pulse and training time, you can determine calorie consumption, and.
Heart rate zone calculator
How to Use Heart Rate Zones When Running
Pulse while running and different heart rate zones make it possible to achieve results without harm to health. In particular:
- The light activity zone stimulates the removal of metabolic end products and tissue regeneration. Running in this intensity zone also helps burn fat during long workouts;
- Running in the fat-burning zone helps burn carbohydrate reserves, release lactic acid and increase endurance. At the same time, a capillary network develops in the muscles;
- Running in the anaerobic zone stimulates the development of red fibers in the muscles, which provides endurance;
- Interval in the anaerobic zone increases the volume of oxygen absorption and ensures progress in speed.
How to Use Heart Rate Zones When Swimming
Measuring heart rate during swimming training is a universal way to control the level of load. Pulse when swimming with a heart rate of about 120 beats at medium speeds increases the endurance and level of fitness of the athlete. Sprinting at maximum speed, when heart rate increases to a conditionally maximum value, allows you to increase the level of maximum oxygen consumption and develop speed qualities athlete.
How to Use Heart Rate Zones When Cycling
When cycling, your heart rate must be monitored so as not to finish your workout earlier than necessary. As a rule, cycling training is long-term. If you “over-twist” too early, then there is a risk of not reaching the end of the workout. Training with varying degrees of load stimulates the development of different abilities in cycling. In particular:
- Recovery driving at low speed. Heart rate – 60% of maximum. Helps warm up before training.
- Aerobic. Heart rate – 70% of maximum. Develops muscle tissue.
- Maximum load. Full exertion of strength when riding short distances. Heart rate – 90% and above. Only for professional athletes.
