Pulse in the aerobic zone. Pulse zones

Why calculate the maximum and minimum heart rate for running training and what are heart rate zones?

Pulse for fat burning

Let's start with the fact that the calculation of pulse zones or heart rate (heart rate) using formulas and calculators is not done to find the mythical fat burning zone. If only because it simply does not exist.

To be more precise, the body is constantly in fat burning mode, and not just during some special period of cardio exercise. Fat is the optimal type of fuel for it. We will not consider this issue in more detail now, but you can read about it in the article:.

So, the first thing to remember is that the calculation of heart rate zones is carried out solely to determine the safe level of load when running and for the productivity of the workout, and not for quick weight loss.

Target heart rate zone

Different levels of load in the long term have different effects on the final results of training. Each workout (or part of it) has the goal of entering and staying for a set time in a certain heart rate zone, depending on what we want to achieve.

In the general classification, it is customary to divide three pulse zones:

Zone 1: 60-70% from max. heart rate (HRmax)

Zone 2: 70-80% from heart ratemax

Zone 3: 80% or more from heart ratemax

This corresponds to three load levels: lung, average And heavy(including interval training).

The end result of all running and cycling training is the ability to maintain a high pace for a long time at a lower heart rate. That's why Special attention is given general endurance and endurance of cardio-vascular system(stroke volume of the heart).

This most important requirement is met first And second heart rate zones, that is, a load not exceeding 80% from maximum and allowing you to remain in aerobic mode.

Third pulse zone included in training to develop explosive strength and in preparation for competitions. In other cases, especially for beginner runners, it is very undesirable to cross the threshold of 80% of heart ratemax. Heavy and super-heavy load levels can only begin to be considered when there is already a good run and a healthy cardiovascular system. vascular system.

There are also intermediate target heart rate zones. But this is not so important at the amateur level. We just need to mention separately warm-up mode(warm-up) is 50 —60% Heart ratemax.

Your maximum heart rate

It is better to obtain this data in a sports laboratory. There are, of course, formulas and calculators for calculating maximum heart rate and target zones. The results they give are very approximate, since primitive equations do not take into account either the anaerobic threshold, or your level of training, or even your gender.

The most popular formula is:

Heart ratemax = 220 - your age

With it you can quickly estimate maximum permissible load for an ordinary untrained (but healthy) person, with a resting heart rate of approximately 60-70 beats/min.

Heart ratemax = 205.8 - (0.685 * age)

By further calculating percentages from the resulting number, you can roughly figure out at what heart rate your main workout begins and what level of load you should try to maintain.

But this is for those who love mathematics. Others can simply insert their age into heart rate zone calculator:

Let us remind you that such calculations are very approximate, and to move into the serious category of athletes-runners and cyclists it is necessary laboratory research, including ANSP.

Age heart rate table

There is also a table of target pulse zones in nature, which is provided by Heart Association. In this case, you can see the safe heart rate zones for cardio training, otherwise called the heart health mode:

We've introduced you to the basic calculation methods needed for running (and other cycling) training. Despite the lack of accuracy of the results, you can roughly understand the heart rate ranges. However, to get a complete picture, you need to know all the other physiological nuances that are unique to your body.

Heart rate control

Control heartbeat It’s better not with your hands and a stopwatch, but with the help of . The only caveat is that too cheap heart rate monitors work approximately the same as the formulas for calculating heart rate, and the radio signals of cheap sensors get confused with each other if you run in a group.

Good running watches cost good money, but if you have already realized that training has become a part of your life, then feel free to buy any model from Garmin or Suunto, you will not regret. This way you will receive all the data in a convenient format, easy to analyze and protect your heart from overload.

However, you can rent a heart rate monitor from someone. If it turns out that you are doing the entire workout in a heart-friendly mode, and your goal is only to improve your health and control your figure, then you can abandon this device and continue running for your own pleasure.

How often do people go to the doctor and have a cardiogram done before they start running? Unfortunately, this is done extremely rarely and mainly by those who are going to run seriously. But everyone needs to know how your heart works, what it’s capable of, and where it’s best to start training.

This knowledge will be very useful to you in order to correctly build a training program, distribute the load and improve your heart health, and not give yourself a heart attack one fine sunny day at the 20th kilometer of the planned distance.

In addition to health, knowing your HR zones (heart rate) will help you determine exactly what pace you need to run in order to lose weight.

Arthur Lydiard, a famous New Zealand coach and author of the book “Running with Lydiard,” talks in great detail about the work of the heart and how it is transformed under the influence of running loads. We have briefly excerpted the chapters on the heart and added information about the cardiac zones. We hope it helps you identify your heart zones and adjust your workouts accordingly.

Each age has its own heart rate zones, and if your heart rate does not go beyond these limits, there is no need to worry too much. But you also shouldn’t leave everything in its place if your heart rate is in the upper zones. The heart is a muscle, and like any muscle, it can be trained. And most best exercise machine in this case are cardio exercises. If you start running, your heart rate will drop over time. Athletes who participate in marathons, ultramarathons and triathlons may have a resting heart rate of 37 beats per minute, with an average of 60-100 beats per minute (children over 10 years old, adults and the elderly) and 40-60 beats per minute. minute in well-trained adult athletes.

Average heart rate: newborns from 0 to 3 months - 100-150 beats per minute, infants from 3 to 6 months - 90-120 beats per minute, infants from 6 to 12 months - 80-120 beats per minute, children from 1 year to 10 years - 70-130 beats per minute, children over 10 years of age and adults, including the elderly - 60-100 beats per minute, well-trained adult athletes - 40-60 beats per minute.

Any heart has its own reserve of power, which most people practically do not use throughout their lives. In his book, Lydiard says that, contrary to general belief, this reserve persists even after several heart attacks. There are certain symptoms of overexertion - chest pain and shortness of breath. If you feel something like this while running, then it’s time to reduce the load. Arthur Lydiard, a famous New Zealand coach and author of the book “Running with Lydiard,” talks in great detail about the work of the heart and how it is transformed under the influence of running loads. We have briefly excerpted the chapters on the heart and added information about the cardiac zones. We hope it helps you identify your heart zones and adjust your workouts accordingly.

Heart and running

What happens to our heart when we start running? Your heart rate decreases - nature tries to maintain balance, and if your heart works well, then other organs will work properly. If you have a fast pulse at rest, it means either there is excess cholesterol in the arteries, or they are underdeveloped and their walls are not elastic enough.

Running speeds up blood flow, increases blood pressure and increases body temperature. This pressure and increased temperature can help flush out some of the fats and waste products from the arteries and throughout the body. If you increase the intensity, the body will begin to use cholesterol as fuel for these exercises.

Once your body is at least partially cleansed, the main blood lines will become more spacious, which means your heart will be able to slow down slightly and stop pumping blood as hard. Gradually, the pulse will decrease as the arteries begin to get used to the loads and their elasticity will increase, and the gaps will become wider. If you continue to run, your heart will also gradually increase in size.

Since running affects not only the heart, but also many muscle groups, veins, arteries and capillaries that were asleep during your inactive lifestyle wake up. The system develops and even if you have blockages somewhere, the blood still finds workarounds. Other organs and tissues begin to receive more oxygen and nutrients necessary for their normal functioning and the whole body comes to life and wakes up!

The vascular system of a person who leads sedentary image life, 20 times less effective than a person performing a significant amount of aerobic exercise.

In addition to the fact that your heart begins to work like a new pump and the body receives enough oxygen, the quality of your blood also improves: the number of red blood cells in it increases, which are responsible for moving hemoglobin, which is necessary to combine with oxygen and oxidize the main combustible body - glycogen. The effectiveness of its use depends on the ability of the blood to carry as much oxygen as possible. When the body does not cope with this task very well, an “oxygen debt” arises, which slows down movement and quickly exhausts an ill-prepared person.

Determination of maximum heart rate

How to determine your maximum heart rate? Very simple! There is a general formula: 220 is your age

Heart ratemax= 220 – age

Use our online calculator to help you calculate your cardio zones.

You enter your age and resting heart rate. After this, the program calculates your cardio zones and provides a detailed explanation of what happens to your body in each of them.

The warm-up zone is training at 50%-60% of your maximum heart rate. In this zone you warm up, your body “wakes up” or recovers from intense exercise, blood pressure normalizes and the amount of cholesterol in the blood decreases.

Extra pounds go away when your heart rate reaches 60%-70% of the maximum frequency. The advantages of this zone are that it is comfortable in terms of loads, and 85% of the calories that are burned during such training are consumed from fat reserves.

In the aerobic cardio zone, with a heart rate of 70%-80% of the maximum, the active work of the lungs begins, as your body begins to consume more oxygen. In addition to the development of the respiratory and cardiovascular systems, this zone also helps to increase the strength and size of the heart. More calories are burned than in the previous cardio zone, but only 50% of them are consumed from fat reserves.

The anaerobic zone is 80%-90% of your maximum heart rate. Working in it helps to significantly improve your physical fitness, but only 15% of calories will be burned from fat reserves.

And the last acceptable level is working at the limit (90%-100% of the maximum heart rate and volume of oxygen consumed). You can only work in this zone for a very short period of time and only trained athletes can afford it.

You can only work in this zone for very short periods of time, and only trained athletes can afford such intense loads.

Let's start the calculations:

• Maximum heart rate: 220 - 35 = 185 beats per minute.
• Selected cardio zone: 60%-70% - active fat burning (in other sources - 65%-75% of maximum heart rate)
• We calculate our target zone in heart rate: 185 * 0.6 = 111, 185 * 0.7 = 129.5. That is, your goal is to stay between 111-130 beats per minute. This is your target zone.

It is best to measure your resting pulse in the morning, lying in bed immediately after waking up. Another option is to be completely at rest for at least 10 minutes before taking measurements. There are various applications for measuring heart rate. One of them is the free iPhone app Instant Heart Rate from Azumo and for Android users Instant Heart Rate . If you are interested in this application, you can read a detailed review on Lifehacker.

In order to know your heart rate during training, you need to run with special heart rate sensors, which will transmit the received data to your mobile running application or directly synchronize with your computer if you prefer to run without a phone.

If so, I would be interested to know what progress you have made?

Have a productive workout!

The heart rate range control function is a new technology in cardio training. The workout is divided into five ranges (zones) based on percentages of your maximum heart rate (HR). These heart rate zones allow you to easily control the intensity of your workout.

Training in Band 1 is extremely low intensity. The basic principle: your performance improves not only during training, but also during the recovery process after it. Very low intensity training is beneficial during the recovery phase.

Band 2 training is designed to improve endurance and is an integral part of any training program. Simple aerobic exercises are performed in this range. Long-term training in this range ensures efficient energy expenditure. To achieve visible results, persistence and regularity are required.

Aerobic endurance increases when training in heart rate range 3. In this range, the intensity of the workout is higher than in ranges 1 and 2, but it remains aerobic. A Band 3 workout can consist of multiple intervals interspersed with recovery periods. Training in this range is especially good for improving blood circulation to the heart and skeletal muscles.

If your goal is to compete at your maximum, you need to train in heart rate ranges 4 and 5. These ranges provide anaerobic training in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. It is important to allow sufficient recovery time between training intervals in these ranges. The training structure in Bands 4 and 5 is designed to achieve maximum performance.

You can set individual heart rate range settings based on laboratory measured maximum heart rate (HRmax), or by doing it yourself during measurements in practice. When training in a certain heart rate range, try to use it completely. It's good if you can keep your heart rate in the middle of the range, but this is not at all necessary. Your heart rate gradually adapts to the intensity of your workout. For example, when moving from range 1 to range 3, the circulatory system and heart rate adapt within 3-5 minutes.

The rate at which heart rate adjusts to training intensity depends on factors such as physical condition, recovery level, and environmental factors. It is important to pay attention to your subjective feelings of fatigue and adapt your training program accordingly.

Pulse zones. Training Modes

Pulse, or heart rate (HR)- this is an indicator of how many beats the heart makes in a certain period of time, usually per minute.

This value is the most objective indicator of how much stress your body is experiencing. You can determine not only the intensity of the load, but also what effect it has on the body, and how long you can train in this mode.

Pulse detection

You can determine your heart rate either using a special device - a heart rate monitor, or by feeling the pulse on your wrist or neck.

If we measure heart rate manually, it is better to count the number of beats in 10 seconds and multiply the indicator by 6.

Maximum allowable heart rate

It is important to understand what heart rate value is considered maximum. This can be done using a simple formula: 220 - age. The result will be the desired value. For example, for a person aged 30 years, the maximum heart rate will be 190.

Pulse zones

Zone 1. Aerobic zone (health zone)

Training in this zone is aimed at improving health. During training, metabolic rates increase.

Heart rate: 50-60% of maximum.

Load duration: 20 minutes or more.

Training in this range will be useful for those who have just embarked on the path of healing the body and have weak physical training. Loads of this intensity train the heart without unnecessary risk.

Zone 2. Fat burning zone (fitness zone)

Training in this zone is aimed at developing general endurance and stimulating fat burning processes.

Heart rate: 60-75% of maximum.

Load duration: 40 minutes or more.

Feelings: easy breathing, low muscle load, light sweating.

A slightly more accurate formula for calculating the optimal fat burning heart rate: ((220 - age - resting_pulse) * 0.6) + resting_pulse.

Suitable for any person frequent training with low intensity. When training in this range, metabolism proceeds in such a way that fats accumulated in fat depots are maximally used to obtain energy. Loads of this intensity help reduce body weight by reducing subcutaneous fat.

Zone 3. Zone strength endurance(fitness area)

Training in this zone is aimed at developing strength endurance.

Heart rate: 75-85% of maximum

Load duration: 10 minutes or more (depending on fitness level).

Feelings: mild muscle fatigue, light breathing, moderate sweating.

Suitable for any person with standard workouts of medium duration. The intensity of the load becomes higher, and the body begins to burn even more calories. However, there is no longer enough time to remove fats from the depot and get energy from them, so he begins to use carbohydrates for this purpose.

Zone 4. Improvement zone (hard).

During training in this zone, anaerobic endurance increases and the ability to achieve maximum results increases.

Heart rate: 85-90% of maximum.

Load duration: 2-10 minutes (possibly more, depending on fitness level)

Feelings: muscle fatigue, difficulty breathing.

Suitable for experienced athletes. The oxygen carried by the blood begins to be insufficient for oxidative reactions, so the cells switch to an oxygen-free anaerobic mode. Fats in this zone are practically not burned, and carbohydrates are used to obtain energy.

Zone 5. Improvement zone (maximum)

Work in this zone is aimed at developing speed endurance.

Heart rate: 90-100% of maximum.

Duration of the load: about 2 minutes (possibly more, depending on fitness).

Feelings: severe muscle fatigue, heavy intermittent breathing.

Suitable for professional athletes. The body works to the limit of its capabilities, using up all available reserves and buffer substances, and the respiratory and cardiovascular systems work with the highest possible efficiency.

Bibliography:

1. Alexandrov I.I. Study of aerobic and anaerobic support of intense human muscular activity: Abstract of thesis. dis. . Ph.D. biol. Sci. L., 1972. - 24 p.

2. Alekseev V.M., Kots Ya.M. Pulse assessment of the relative physiological tension of aerobic muscle activity // Human Physiology. 1981. - No. 4. - pp. 728-736.

3. Alekseev V.M. A method for the combined assessment of aerobic exercise by heart rate and subjective tension. // Physiology of muscle activity: Abstract. report International Conf. M., 2000. - pp. 14-15.

Heart rate is the heart rate or, in simple terms, pulse. Average resting heart rates for men are 60-70 beats per minute, for women 70-80 beats per minute. These values ​​increase with age. With regular training, on the contrary, your resting heart rate will decrease.
To find out your resting heart rate, you need to measure your pulse while lying down, preferably in the morning, immediately after waking up. You can find out your pulse at rest and at other times; to do this, you need to lie down and lie quietly for 5-10 minutes, and then take a measurement. If your resting heart rate is much higher or lower than these values, then this is probably a reason to see a doctor.

To calculate your individual heart rate values ​​for training, enter your data in the fields heart rate calculator and press "Calculate". Heart rate values ​​for different zones will appear in the table.

Heart rate calculator

Pulse values ​​and description of pulse zones