For a long time I was convinced that in order to have the maximum effect of exercise, you need to give all the best at 120%. Training necessary to spare no effort, as long as you can not move a single limb. It turned out that such training can not only be dangerous, but do not bring the expected result. Catching jogging, swimming or other types of activities that increase the burden on the heart, it is necessary to constantly monitor indicators such as heart rate.
Heart rate - it is the heart rate, pulse rate in common. Typically, the lower the score, the better is considered healthy cardio-vascular system (with the exception of Some diseases, such as bradycardia) - this means that the heart needs to pump smaller cuts the desired volume blood. In addition, the heart rate may be an indicator of exercise intensity. For this purpose, firstly, the need to calculate a MHR (maximum heart rate) of a person using the formula 220 - age. Now, depending on how many percent of the MHR is the heart rate during a workout, it can be attributed to one of the zones and understand how it affects the body.
- Therapeutic (cardiac) area - 60-70% MHR. This zone is for people with weak physical preparation. In this loading zone at the heart of a very loyal and likely to hurt - low. In this area, as a rule, there is a pulse at the time of morning exercise, not very intense workout or even a casual walk.
- Low (fitness) area - 70-80% MHR.Training in this area - that is necessary for people who want to lose weight. During these exercises the body actively burns fat in the body in order to maintain their strength. Man is the pulse in this zone, such as during jogging or lifting the steps.
- Aerobic Zone - 80-90% of MHR. Even more demanding workloads, even more calories burned. But the body is not enough time to get all the necessary energy at the expense of fat digestion, so in this area are beginning to spend money and carbohydrate reserves. This zone correspond to, for example, dance or step aerobics.
- Anaerobic Zone - 90-95% of MHR. This area contributes to the maximum development of human endurance. However, in this mode, the body burns almost exclusively carbohydrates, so doctors advise alternate aerobic and anaerobic (e.g., skiing, cycling intensive) training.
- The zone of maximum load - more than 95% MHR. Training in this area, usually conducted by professional athletes just before the competition. For people who want to lose weight or simply to improve their health, to expose themselves to such loads is not only useful but also dangerous.
So what conclusions should we draw from all of this information? The most important thing - to know its purpose. Why do you train? If you want to lose weight, alternate workout in the fitness and aerobic zones. If it seems you have enough and you want to improve your own endurance - can add to your schedule anaerobic workout. If you just want to improve their condition - include a training plan for the activity in the first four zones. The main thing - remember that excessive zeal and bring themselves up-headed heavy workouts so far no one went to the benefit.