Why calculate heart rate, if you decide to go in for sports
Sport And Fitness Educational Program / / December 19, 2019
What is the heart rate, and why should it be considered
Heart rate (HR) - is the number of heart beats per minute. In a normal heart rate and pulse - fluctuations in the arterial walls - at rest the same, so we will continue to use these terms interchangeably.
Calculating heart rate needed for the selection of athletes to beginners training intensity. For beginners it is difficult to determine how fast to run, swim or do burpee to get all the benefits of employment and to achieve specific goals.
There pulse zone in which certain changes are occurring with the body: fat reserves mostly incinerated or carbohydrates muscles enough or not enough oxygen occurs acidosisOr "acidification" of muscles.
Defining their objectives, for example to burn as much fat or build endurance, you can keep a pulse in the area, ideal for achieving the goal.
How to calculate the resting heart rate
that measure your heart rate at rest, you need to put your fingers on your wrist, neck or temple, start the stopwatch and count the number of beats for 10 seconds and then multiply this value by six.
HR norm in the rest - 60-100 beats per minuteAll About Heart Rate (Pulse). Pulse may drop below 60 beats per minute when taking certain medications, such as beta-blockers. In this case, it does not indicate the disease. Also, the pulse may be lower in trained athletes.
In the measurements it is important to bear in mind that heart rate may vary depending on different factors:
- If you are hot, heart rate may increase by 5-10 beats per minute.
- If you do you measure the pulse immediately after little activity (for example, after getting up), it may be a little higher for 15-20 seconds.
- Pulse depends on the emotional state that if you are very upset, or, conversely, happy, your heart may beat faster.
- The pulse may rise during the illness, for example a cold.
- Admission of hormones can raise or lower pulse.
How to calculate target heart rate
First you need to determine your maximum heart rate and heart rate reserve. Since the count maximum heart rate during the load time is difficult, a simple formula is used for this:
220 - 28 = 192 beats per minute.
Also, for the calculation of the target heart rate you need to determine the reserve heart rate:
192 bpm - 82 bpm = 110 bpm.
Before you calculate the target zone, we give a table of exemplary intensity zones.
intensity zone | Intensity (% of the maximum heart rate) |
reducing zone | 50–60% |
Light activity Zone | 60–70% |
aerobic zone | 70–80% |
anaerobic zone | 80–90% |
best efforts | 90–100% |
Depending on what type of exercise you decide to arrange, take a percentage from the table and substitute it into the formula for calculating the target heart rate.
82 + (70% × 110) = 82 + 77 = 159 beats per minute.
That is, the pulse is not less than 159 beats per minute would allow 28-year-old man to remain in the aerobic zone.
What happens to the body in different pulse zones
Here is a description of the article HR zonesTraining With 5 Exercise Heart Rate Training Zones Sally Edwards (Sally Edwards), famous triathlete and author of books about training and HR.
- 50-60% - the warm-up area for the health activity. Being in this heart rate zone, you strengthen your heart and lower cholesterol. You improve health, but physical training. This zone is usually carried out warm-up and a hitch, and training for people with problems of the cardiovascular system.
- 60-70% - moderate activity. Activity felt quite comfortable, but the body is already beginning to spend their fat reserves in this area. Some people call this area fat burningBecause 85% of calories burned is taken from fat.
- 70-80% - aerobic zone. In this zone, you are improving their functionality. Increasing the number and size of blood vessels, lung capacity and oxygen consumption, the size of the heart, you become stronger and can train longer. The body continues to burn fat, but now they are burned somewhere in half with carbohydrates.
- 80-90% - anaerobic threshold. In this zone, your body is not enough oxygen for muscle energy (aerobic metabolism) so muscles start chemical reactions that help generate energy without oxygen (anaerobic metabolism). Upon reaching this threshold, you will soon feel a burning sensation in the muscles due to the shift of pH of-balance to the acid side. You can not stay long in this area, because muscle fatigue cause you to reduce the intensity. Training in this zone increases your endurance.
- 90-100% - maximum effort. In this pulse zone can be working at full capacity. Most often it is used during interval training, when sverhusily cut very short and ends with relaxation or activity in the reduction zone. Even top athletes can stay in this zone only a few minutes, and young athletes, most likely, will not be able to get it.
In what area of practice
It all depends on your training and goals. Sally Edwards proposes a gradual increase in intensity from beginner to advanced athlete, which is called the tree of training. If the first branch seems too easy, just go to the second. On each branch spend four to six weeks.
Name of branch | The frequency and duration of training | kind of activity | Description of training |
Basic branch | Three times a week for 30 minutes. 10 minutes in the first heart rate zone, in the second 10 minutes, 10 minutes in the third | Walking, cycling, swimming, ice skating | Workout slow and comfortable, without muscle fatigue and pain. Develop a basic level of strength and endurance |
branch endurance | Five times a week for 30 minutes. 5 minutes in the first zone, the second 10 minutes and 15 minutes in the third | Brisk walking, cycling, swimming, easy run, Low-intensity aerobic exercise | The body learns to longer withstand the load, can provide more oxygen to muscles. You can overcome the distance without a new spike in heart rate |
branch of power | Four or five times a week for 30-40 minutes. 5 minutes in the first zone, the second 10 minutes, 20 minutes in the third and fourth 5 minutes | To add cardio strength training, running hills, climbing stairs | Here you can add resistance training to increase strength |
If your goal - to maintain health and good physical condition, you can stay on that branch. For those who want to participate in the competition and reach the professional level, there is another branch - the peak, however, such training should be carried out under the supervision of a trainer.
How to monitor their pulse
Track your heart rate during exercise and to stay in the target heart rate cardio will help, which is present in any fitness bracelet. Depending on the model of the bracelet heart rate data can be displayed on the screen or on the phone if the screen is not a bracelet.
When choosing a fitness tracker, remember that some of the cheaper models give greater accuracy at the time of the activity: from 5 to 25%.
There are also more accurate wireless pulse belts that are attached with an elastic belt with an electrode belt. sensor data are displayed on the device's screen or companion device - fitness hours.
Some models allow you to set a target heart rate and sounds an alarm when the heart rate goes out of the desired area. So you do not have time to time to glance at your smartphone screen or hours during a workout.
Cost fitness bracelets and Cardiosensor depends on the model. Here heart rate monitors can be found between 1 000 and here There are several good options worth up to 5000 rubles.
see also
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