The value of the pulse during training. Pulse zones

27.06.202127.05.2017

The pulse is a very important informative indicator of a person's health and fitness. The value of the pulse will immediately tell you if the training load is too low, if you are in a state of overtraining, if your results are growing from training, if you are starting to get sick, etc. Let's talk about what pulse is considered normal, what is the norm of the pulse and what is the pulse in general.

What is a pulse?

It is known that the human heart rhythmically contracts several tens of times per minute and drives blood through the arteries. The pulse is a periodic jerky expansion of the walls of the arteries, synchronous with the contractions of the heart. Each contraction of the heart diverges in the form of a pressure wave through all large vessels almost instantly. This is felt as a pulse. During the beat, the heart creates a wave. And the pressure of this wave is called systolic. Cm. .

To feel the pulse, you need to put your finger in the indicated places. It is usually convenient to press your fingers against an artery in your wrist or neck.

How to count the pulse?

Pulse counting is usually carried out in 1 minute. But some formulas and methods involve counting the pulse for a shorter or, conversely, longer time. For example, the pulse is counted in 15 seconds.

The pulse rate in a person depends on gender, age, weight, degree of fitness, stress level, emotional state, hunger, body temperature and ambient air.

The pulse usually increases even without physical activity if the weather is hot, if the air humidity is high, if you are in the mountains, if the oxygen content in the air is below normal (stuffiness, high mountains), if it is very noisy around, if now critical days(in women) if you have a significant excess weight. Also, the pulse often accelerates after taking metabolism-stimulating drugs, drinks (such as coffee, green and black tea), drugs sports nutrition containing stimulants (caffeine and others).

The normal pulse rate for a calmly sitting person is usually in the range of 60-80 beats per minute. Regularly exercising athletes (runners, swimmers, cyclists) can have a resting heart rate below 60-50 and even below 40 beats per minute. Athletes power types fitness (bodybuilding, powerlifting, weightlifting), the pulse is usually not lower than 70 beats. This is due to the significant body weight and the peculiarities of training. Specialization in strength training usually does not lead to an increase, and therefore the resting heart rate does not become lower.

The most important pulse parameters

resting heart rate (should gradually decrease)
pulse immediately after exercise (should not exceed the corresponding load zone (see)
heart rate during prolonged cardio for more than 5 minutes (should not go beyond the aerobic zone)
dynamics of resting heart rate and training heart rate at the same load for a long time (it should gradually decrease)

Human heart rate

As fitness increases, resting heart rate decreases. This is due to the growth of the capabilities of the heart and the adaptation of the entire circulatory system. If this does not happen, it is necessary to analyze your training, especially for cardio training and excessive power loads.

The value of the heart rate reaches informative indicators only when the exercise lasts more than 3-5 minutes. During this time there is an intensification of activity of cardio-vascular system and fast sources of energy in the muscles are depleted (see). That is why during short-term work, for example, when running on short distances, performing acyclic exercises (high jumps, long jumps, lifting dumbbells or barbells, etc.), heart rate values \u200b\u200bmay be small or say nothing about real position affairs.

Slow recovery or a decrease in heart rate may indicate excessive physical exertion during training or improper planning of this load. If in two minutes of rest between sets to the bar your heart rate did not have time to drop to 100-110 beats, then you need to either reduce the weight of the bar, or do fewer repetitions, or rest more between sets. Strength training heart rate - start the next set after the heart rate has dropped to 100 beats per minute or less. Except when methods of special physical training are used.

It is conditionally considered to be a normal load, causing an increase in heart rate to 120-160 beats / min. To train at a pulse above 160-165 beats per minute means to force the heart to work for wear and tear. Especially if this pulse is held for a long time (5 minutes or more).

A good indicator of fitness is resting heart rate. A resting pulse of 48–60 beats/min is assessed as excellent; 60–74 bpm - how good; 74–89 bpm - as satisfactory; more than 90 bpm - as unsatisfactory.

The maximum heart rate per minute allowed for your age can be calculated using the formula: 220 - age \u003d heart rate max

As the physical activity in training increases, the heart rate increases rapidly in proportion to its intensity. It is like a game of catch-up: the load increases, the heart tries to keep up with it, which faster and faster drives oxygenated blood through our body, thus trying to compensate for all the losses of the body. The greater the load and the longer it is, the faster you approach the maximum heart rate.

The maximum heart rate is reached before the moment of extreme fatigue and at the stage of pulse stabilization. This is a very reliable indicator that remains constant from day to day and only changes with age, usually decreasing.

It is strongly not recommended to cross the threshold of the maximum heart rate for your age, and even more so to stay in this mode for a long time. The body can not withstand excessive stress and begins to fail. The first sign that you have crossed the limits of your capabilities is the appearance of shortness of breath, at first insignificant, then increasing, and in the end more resembling suffocation, when you can no longer utter a word. Rapid, painful heartbeat, tinnitus, dizziness. Spasm of cerebral vessels can cause a sharp headache and unpleasant visions before my eyes - black flies, rainbow circles. Sometimes there is excessive dryness in the mouth, blue face.

Such sensations may occur even before you have reached maximum heart rate. Perhaps today you are tired, nervous, didn’t get enough sleep, feel bad or went too far at work with the number of cups of strong coffee drunk - then your workout should go in a gentle, calm mode.

Never let yourself be drawn into a workout with these sensations (suffocation, shortness of breath, blue face). Yes, to achieve noticeable results, you need a fairly high intensity. However, you must be prepared by pre-training for this intensity. A coach who forces beginners to train in this way is an illiterate criminal. You need to be especially careful when training according to the CrossFit method, known for its reckless type of load and competitive spirit. In crossfit training, more than anywhere else, it is important to choose the right level of loads, especially if you are a beginner.

For both beginners and experienced athletes, it is important to control your heart rate during training. Heart rate during and after exercise is one of the indicators of health status and level sports training person. Having information about the pulse zones, you can, depending on your own goals, achieve the desired results in a short time.

How to measure heart rates?

HR (heart rate) is the number of pulse waves, movements of the walls of large arteries, which are caused by the work of the heart muscle and the movement of blood through the vessels.

Pulse characteristics:

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frequency;
rhythm;
magnitude;
voltage;
filling;
form.

Heart rate

Healthcare professionals measure patients' heart rates when they are analyzing heart function to determine the effectiveness of a treatment or making a diagnosis.

To measure the number of contractions, heart rate monitors are used, which consist of a sensor strap that is attached under the chest and a monitor (usually in the form of a bracelet on the wrist). You can also measure heart rate manually by placing your fingertips on one of the large arteries located close to the surface of the skin. It is most convenient to do this on the radial, carotid, temporal and inguinal arteries. Feeling the rhythmic beats, you can start the countdown. It is better to calculate the heart rate by the number of beats per minute, so you get the most accurate result. However, there are express methods, according to which you can calculate the number of heartbeats in 10 seconds and multiply it by 6. Doctors recommend measuring this indicator immediately after waking up in the morning, lying in bed.

Rhythm

To assess the pulse, it is important to know its rhythm. It is evaluated by the intervals between contractions. For healthy adults and children, it is normal to have a rapid inspiratory pulse and a slower exhalation pulse. Other disturbances in the cyclicity of the heart rhythm can be caused by various kinds of arrhythmias and require the consultation of a cardiologist.

Pulse rate: table

The rhythm of the heartbeat is individual for each person. In addition, there are norms for age, where each time period of life has its own indicator. The table shows that the rhythm of the heartbeat of healthy newborns, children, young, mature and elderly is significantly different from each other. The normal pulse in infants up to a month is 2 times the maximum allowable for a person over 50 years old.

Heart rate norms by age
Age, years	Minimum value	Maximum value	Average
0-1 month	105	170	140
1 month - 1	100	160	130
1-2	95	155	125
2-5	85	125	105
5-8	75	115	95
8-10	65	105	85
10-12	60	100	80
12-15	55	95	75
15-50	60	90	70
50-70	65	85	75
70-80	70	90	80

Heart Rate Efficiency During Training

During training, it is necessary to control the intensity, where the indicator is the pulse.

You need to train in such a way as to maintain the heart rate during training within acceptable limits. There is an approximate formula to determine the maximum heart rate of a person: 226 (for men 220) minus the number of years lived. It is not recommended to achieve the maximum indicator with the help of physical activity, especially for beginners. You can calculate the minimum value that the pulse should be during training so that they bring the desired effect by multiplying its maximum value by 0.6. Calculation optimal heart rate during sports - 70% of the maximum, the most useful - 80%.

There are zones of intensity of loads according to heart rate: For training in the fitness zone, heart rate during training is about 70% of the maximum allowable (135-150 beats per minute). This zone continues to train the heart, but more intensively than in the wellness regimen. The burning process begins subcutaneous fat. This is due to the fact that the body lacks energy from the outside, and it consumes it from internal reserves, breaking down fats. This heart rate zone is also suitable for strength training. Duration 20-40 minutes.

Reading time: 21 minutes

A heart rate monitor is a measuring device that measures the heart rate. It is also called a heart rate monitor.

Heart rate monitor use to control the work of the heart, analyze the load, determine the zones of the pulse and go beyond these zones. On the market of sports paraphernalia for sale a large number of variety of models for monitoring heart rate. Let's see what a heart rate monitor is for, what are its advantages and benefits, how to choose it, and also consider the most popular models of heart rate monitors on the market.

Heart rate monitor: what is it for and what are the benefits

If you need information about the work of your heart during a workout, then such a device as a heart rate monitor is a must for you. During exercise, the heart rate monitor helps you maintain your desired heart rate, measures the number of calories burned and monitors the work of the heart and the load. Most often, the heart rate monitor is used during interval and cardio workouts, but during strength training it will not be superfluous at all. In addition, the heart rate monitor can be used during daily activities to monitor the work of the heart.

Who needs a heart rate monitor?

Those who do cardio training for weight loss or endurance development.
For those involved in high-intensity interval training(HIIT).
Those who have heart problems and need to control their heart rate.
Those who want to control the number of calories burned during training.
And also for those who want to regularly improve their results without harm to health.

Why do you need to measure your heart rate during a workout? Depending on your pulse or heart rate (HR for short), your body will use different sources of energy. Based on this, there are several load zones that determine the effectiveness of your workout:

The indicated percentage is taken from the value of the maximum heart rate. To calculate it, we use the formula: Maximum heart rate = 220 - age.

Accordingly, in order for the body to use fatty acids as a source, it is enough to keep the pulse in the zone of 60-70% of the maximum heart rate. For example, if you are 30 years old, then the following calculations apply to calculate your possible heart rate range:

Lower threshold \u003d (220-30) * 0.6 \u003d 114
Upper threshold \u003d (220-30) * 0.7 \u003d 133

With this pulse (114-133 bpm) you can practice for a long time, maintaining an uninterrupted pace. In this case, the load will be aerobic, that is, using oxygen. Such cardio workouts help burn fat and train the heart.

If you are doing high-intensity interval training (for example, training according to the Tabata protocol), then at the moments of peak your heart rate should be in the anaerobic zone, i.e. 80-90% of maximum heart rate:

Lower threshold \u003d (220-30) * 0.8 \u003d 152
Upper threshold \u003d (220-30) * 0.9 \u003d 171

The heart rate monitor helps you monitor your heart rate and keep it in the zone that meets your requirements. If the heart rate monitor model allows, then you can set the heart rate zones you are interested in, and you will be notified when your heart rate leaves the specified zone.

Advantages of the heart rate monitor:

The heart rate monitor protects the heart from overloading during exercise because you control the heart rate value.
You will work out in the heart rate zone you need - for fat burning or endurance, depending on your goals, which means you train more efficiently.
With a heart rate monitor, it is easy to track your progress, analyze the level of load and its perception by the body.
You will know exactly how many calories burned during your workout.
You can use the heart rate monitor during your normal daily activities to assess your body's performance or monitor stress.
The heart rate monitor is indispensable while running or brisk walking outdoors when there are no other sources to determine the load level.

Many cardio machines already have a built-in heart rate monitor. But firstly, such heart rate monitors show inaccurate data, which is better not to focus on. Secondly, to fix the data, you need to hold on to the handles while running or walking, which is not always convenient. Therefore, if you want to get the most accurate data on heart rate and calories, then it is better to purchase a heart rate monitor.

You can also use manual heart rate monitoring. To do this, you need to stop and count the beats, fixing the received values. However, additional manipulations during training are not always convenient, and the obtained values will have a strong error. In addition, constant stops lower your heart rate, which disrupts the rhythm of the session. That is why the heart rate monitor is indispensable: it will record data instantly throughout the entire workout.

The main functions of the heart rate monitor:

Monitoring of heart rate (HR)
Setting the heart rate zone
Notification of a change in heart rate zone with sound or vibration
Calculation of average and maximum heart rate
Calorie counter
Time and date display
Stopwatch, timer

Some heart rate monitors have additional features: GPS navigation, alarm clock, pedometer, training history, automatic calculation of training zones, fitness test, heart rate calculation for a separate lap (useful for runners), synchronization with apps and computer. The more features a device has, the more expensive it is.

Types of heart rate monitors

Heart rate monitors can be divided into 2 large groups: chest(using a chest strap) and carpal. Heart rate monitor with chest strap enjoys b O more popular among those involved, but thanks to new technologies, models have appeared that allow you to accurately measure your heart rate even without a chest sensor.

A chest heart rate monitor is a sensor with electrodes that is worn under the chest and transmits data to a watch receiver or a mobile application. There are two types of models of chest heart rate monitors, which differ in configuration:

Heart rate monitor without clock-receiver. In this case, the data is transferred to the smartphone via Bluetooth Smart technology. The sensor is synchronized with special applications in the smartphone, where all the necessary information about heart rate and calories burned is automatically stored. This is handy for training analysis as the app keeps the entire history of the data. Most often, heart rate monitors are synchronized with applications on Android and iOs operating systems.
Heart rate monitor with watch-receiver. In this case, the sensor sends the data to the receiver watch, where it is processed and you can see it on the screen. Such models are more expensive, but also more convenient. You do not need to additionally use a smartphone, all information will be displayed on the clock. For example, it is more convenient to use such heart rate monitors on the street.

If you purchase a heart rate monitor with a watch-applicant, then also pay attention to the type of data transfer. There are two types of data transfer from the chest strap to the watch:

Analog (non-coded) type of data transmission. May be subject to radio interference. It is considered less accurate, but if there is an error, then it is very small. The analog heart rate monitor can be synchronized with cardio equipment, picking up data on heart rate from your belt. However, if someone in your immediate vicinity (within a meter) is using a heart rate monitor with the same type of data transmission, for example, in a group workout, interference may occur.
Digital (coded) type of data transmission. More expensive and more accurate type of data transmission, not subject to interference. However, a digital heart rate monitor cannot be synchronized with exercise machines.

Both analog and digital heart rate monitors are quite accurate, so the type of data transfer does not play a key role when choosing a heart rate monitor. It does not make sense to overpay for a digital type of data transfer.

Wrist heart rate monitors

The convenience of wrist heart rate monitors is that you do not need to wear a chest strap with a sensor. To measure data, you only need a watch that is worn on the wrist. However, this version of heart rate monitors has a number of features and disadvantages, so despite the apparent convenience, wrist heart rate monitors are still less popular.

There are two types of wrist heart rate monitors that differ in how heart rate is monitored:

Pulse is measured when fingers and touch touch on the front of the device. You simply put the heart rate monitor on your wrist, touch it, and the device gives you heart rate values. The disadvantage of such monitoring is that you will measure the pulse not for a certain period of time, but on demand, only after the fingers and the electrodes on the case come into contact. Such a heart rate monitor is more suitable for hiking, mountaineering, or for those who, due to health restrictions, are forced to periodically monitor the pulse zone.
Pulse is measured using tracking behind the blood vessels. The principle of operation of such heart rate monitors is as follows: you put the bracelet on your hand, the LEDs shine through the skin, the optical sensor measures vasoconstriction and the sensor displays the obtained values on the watch screen. But the disadvantages of such devices are also obvious. For data accuracy, the strap must be tightly tightened on the wrist, which is not always convenient during training. Also, heavy sweating or rainy weather may interfere with sensor performance.

Of course, a watch is more familiar equipment than a chest strap. Therefore, if you are uncomfortable wearing a belt under your chest, we recommend purchasing the second version of the wrist heart rate monitor. But discomfort and inconvenience is perhaps the only argument in favor of a wrist heart rate monitor. Most trainees still opt for a heart rate monitor with a chest strap because of the convenience and accuracy of the data.

Prices for a heart rate monitor are determined by the following parameters:

Manufacturing company
Type of heart rate monitor: chest or wrist
Options: is there a receiver watch, interchangeable straps, cases, etc.
Data transfer type: analog or digital
Moisture protection
Belt, its width, quality, ease of fastening
The quality of the watch-receiver case
Availability of additional functions

Heart rate monitors: a selection of the best models

We offer you a selection of models of heart rate monitors with brief description, prices and pictures. Based on this review, you will be able to choose the right heart rate monitor for you. Prices are based on Yandex Market data as of September 2017 and may differ from the cost of a heart rate monitor in your store.

Sigma heart rate monitors

Popular models of Sigma heart rate monitors are developed by a Taiwanese manufacturer. Among heart rate monitors, Sigma is considered one of the market leaders, their models are almost ideal in terms of price and quality. They mainly offer models of heart rate monitors with a chest strap and watch:

Sigma PC 3.11: The most primitive model with basic heart rate counting function. Calories are not counted.
Sigma PC 10.11: The optimal model with all the necessary basic functions, including calculation of the average and maximum heart rate, calorie counter, sound signal when the target heart rate zone is violated.
Sigma PC 15.11: This model is suitable for runners, as it adds features such as lap counter, average and maximum heart rate per lap, calories burned per lap, time per lap.
Sigma PC 22.13 A: This heart rate monitor uses digital transmission, so the price is a little expensive. The model is offered in several body colors. The functions are standard: calculation of average and maximum heart rate, calorie counter, zone indicator, sound signal when the target heart rate zone is violated.
Sigma PC 26.14: model similar to the previous one, but with the addition of new features. For example, this device has a lap counter, an automated function for calculating the target zone, a memory for 7 training sessions, totals per week.

Polar heart rate monitors

Polar is one of the most well-known brands in the heart rate monitor market. Polar produces quality devices, but their price is much higher. You can purchase a chest strap with a sensor that will transmit data to your smartphone, or a set of a strap and watch receiver for more convenient data tracking.

Chest straps with sensor:

Polar H1 Features: GymLink communication interface, Android and iOs support, waterproof.
Polar H7: GymLink and Blutooth Smart communication interfaces, Android and iOs support, moisture protection.
Polar H10: A new generation of heart rate monitors that replaces the H7, one of the most popular heart rate monitor models.

Chest heart rate monitor with watch included:

Polar A300: in addition to the standard functions, this device also has many additional "chips": pedometer, sleep monitoring, reminder function, goal setting, accelerometer. It is also possible to connect to a smartphone via Bluetooth.
Polar FT60: this model includes a calorie counter function, as well as a number of auxiliary, but very convenient and useful functions, such as: alarm clock, second time zone, low battery indicator, button lock from accidental pressing.
Polar M430: Another very versatile gadget, waterproof, with GPS navigation and backlight. Added notification function for incoming calls, received messages and notifications from GPS social media apps.

Beurer heart rate monitors

This brand includes models of heart rate monitors with a chest strap and models in which you need to touch the sensor of the device to measure data. For training, we recommend choosing heart rate monitors with a chest strap, it is more convenient and practical.

Beurer PM25: simple and convenient model, there are all important functions, for example, a built-in calendar, clock, alarm clock, stopwatch, calorie counter, notification when leaving the training zone.
Beurer PM45: Same feature set as PM25, but add interchangeable straps, bike mount, storage case.
Beurer PM15: this is a wrist heart rate monitor with a touch of the sensor, the device controls the heart rate, notifies you when you leave the training zone, but does not count calories. Price: 3200 rubles.

Suunto heart rate monitors

Another well-known company in the sports equipment market that produces a series of sports watch with the ability to measure the pulse. Suunto offers chest straps and chest straps with your watch:

Suunto Comfort Belt: chest strap suitable for all T-series sports watches and computers that can be used as a heart rate monitor.
Suunto Smart Belt: Bluetooth Smart chest strap. Compatible with Suunto's Movescount app.
Suunto M2: A chest strap with a watch that has all the basic functions, including heart rate control, calorie counting, automatic selection of the desired heart rate zone.
Suunto M5: This heart rate monitor is equipped with additional features, which will help you determine the optimal training regimen for your individual performance, as well as get reliable information about the speed and distance during running training.

Sanitas heart rate monitors

Sanitas doesn't have many models, but they are low priced, so we mention them as well.

Sanitas SPM22 and SPM25: A heart rate monitor with a chest strap that includes all the essential features and is great for regular use.
Sanitas SPM10: You don't need a chest strap to measure your heart rate with this model. You simply put the device on your wrist and touch the sensor on the front of the device with your finger. Such a device is suitable for people who do not want to wear a chest belt or, for example, for tourism.

Other models

Nexx HRM-02. A budget option a chest strap with a sensor, which is suitable for those who are not ready to seriously spend money on fitness gadgets. The device has built-in Bluetooth Smart and is compatible with almost all mobile applications that support the function of transmitting data from a wireless heart rate monitor. Counts heart rate and calories burned.
Torneo H103. Chest strap with watch-receiver. It is endowed with all the main functions: heart rate calculation, calorie counter, setting heart rate zones, measuring time in the target zone, stopwatch, calendar and alarm clock, water resistance.
Wahoo TICKR. Another option chest heart rate monitor, which transmits information via Bluetooth to a smartphone. In addition to the heart rate, records are kept of such characteristics as steps taken and calories burned.

Which heart rate monitor to choose:

If you want to buy a heart rate monitor with the best value for money, then buy the Sigma or Beurer models.
If you want to get the most reliable and accurate device, then buy Polar or Suunto models.
If you want to purchase the simplest and most inexpensive option for a heart rate monitor, you should pay attention to the models that are offered on the Aliexpress website (review below).

Heart rate monitors: a selection of the best models on Aliexpress

We offer you a selection of heart rate monitors that can be purchased on Aliexpress at an affordable price. All heart rate monitors have similar features and are roughly in the same price range, so we suggest you focus on customer reviews, the average product rating and the total number of orders for this product.

Chest strap without watch

If you purchase a chest strap without a watch, heart rate data will be sent to the smartphone app. chest sensors Compatible with all Bluetooth Smart (4.0) and ANT devices. The presented sensors are quite accurate in measuring the pulse.

We suggest you pay attention to the following chest sensors:

Heart rate is one of the basic parameters that affect the effectiveness of a workout. Without taking it into account, you can do exercises very intensively and for a long time, achieving only insignificant results. And if you have a specific goal in front of you, losing weight or gaining muscle mass, then maintaining the optimal heart rate during training significantly improves the results.

The pulse is the number of contractions of the heart per minute, it is determined by the number of contractions of the arteries, which are easy to feel. The heart rate is determined by the current oxygen and nutritional needs, which in turn depend on the intensity of the exercise and the overall fitness level of the individual. During intense exercise, working muscles need a lot of oxygen, so the brain increases the heart rate.

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The most convenient to use heart rate monitor, this small device is worn on the wrist and automatically calculates the current heart rate. Therefore, to determine the pulse, you only need to look at the display, the cost of such devices starts from 1,000 rubles You can buy a heart rate monitor at any sports store. There are both simple devices and heart rate monitors with big amount additional features.

There is also an option that completely frees you from the need to measure the pulse - a simulator that responds to the heart rate. It calculates your current heart rate and adjusts the load level to keep you at your target heart rate.

The pulse can also be calculated manually. For measurement, the arteries on the wrists are more convenient, although the pulse can also be felt on the neck or temples. Count the number of beats in 10 seconds and multiply by 6 to get your current heart rate. It is necessary to carry out the measurement immediately after the load. Keep in mind that if you have been playing sports for a long time, the pulse returns to normal very quickly, so you need to measure it without delay.

The target heart rate zone in which the greatest effect of the training is achieved depends on the goal you set. The normal heart rate for an average person at rest is 60-90 beats per minute. But to determine the effectiveness of training, the maximum heart rate is important. Subtract your age from 220 (women should subtract 7 more) and get the maximum heart rate for your age category.

But keep in mind that this value is highly dependent on the level of training of a person, so if you first came to the gym or started exercising at home, the maximum heart rate can be lowered by another 20 beats.

55-65% of maximum heart rate is an effective zone for long aerobic training. In this zone, the amount of cholesterol decreases, the work of the respiratory and cardiovascular systems improves. It is better to start classes with it for beginners.
65-75% ideal heart rate for weight loss. On the one hand, it is safe for health and well maintained by an untrained body, on the other hand, it speeds up metabolic processes enough to make the exercises effective. At this heart rate level, the body mainly receives the necessary energy by breaking down fats.

On a low heart rate, fat is burned slowly, although in the ratio of fat to carbohydrates consumed up to 90 to 10. Therefore, than more intense workout, the more calories and fat the body will eventually burn, despite the fact that carbohydrates will be consumed along with fat. But it is safer to train at low heart rates.

70-80% of the maximum heart rate is the aerobic zone. Exercises with this value of the pulse improves the functioning of the cardiovascular system, the pulse at rest decreases, and the volume of the lungs increases. The percentage of fats and carbohydrates consumed for energy is 50 to 50. This is already a pulse zone for professionals, if you are just starting to play sports, it is better to keep lower values.
80-90% is a level that is strongly recommended not to be exceeded by amateurs. This heart rate value is suitable for heavy loads aimed at increasing muscle mass, working capacity, and improving athletic performance. But for an untrained person, such a heart rate can already be dangerous, so you should not approach it.
90-100% is an extreme load, such pulse values can only be developed under the supervision of doctors. This zone includes specialized interval exercises.

The warm-up should be carried out in the lowest heart rate zone, this allows you to smoothly raise the level of heart rate and prepare the muscles for the load.

The main part of the training should be carried out with a heart rate value that matches your goal. Some deviations should cause you to reduce the intensity or stop the exercise:

too high heart rate, inadequate load. This may be a consequence of general lack of fitness, and may be a sign of illness;
ragged rhythm of heart contractions, it can be determined by manual measurement or simply felt. In this case, you need to see a doctor: the rhythm of contractions healthy heart smooth;
the pulse should return to normal values at rest in 3-5 minutes. If the heart “calms down” more slowly, this is a reason to reduce the intensity of the load or consult a doctor if the first did not help.

The hitch should also be carried out at low heart rates.

Pulse is very important indicator, but do not forget about the subjective feeling of "effort". This is a simple, albeit unscientific indicator: try to talk during the exercise. If you can clearly pronounce one or two words, after which your breath is lost, the body is completely and completely focused on the exercise. If you can chat on the phone while exercising, its effectiveness is not very high.

Measuring the pulse, in addition to practical benefits, disciplines and helps to focus on training. This is an excellent indicator of the effectiveness of the load and how well the body copes with it. Therefore, you should not neglect the calculation of the pulse. But keep in mind that all the formulas for calculating the pulse give a very conditional result, which you can focus on, but which should not be taken as true.

Normal heart rate values are highly dependent on your level of training, so if at a high level for your age you feel great and without tension, the “norm” should be increased.

Monitoring your own heart rate during exercise is one of the better ways monitoring the degree of intensity of training performed. Most athletes train specifically with heart rate monitors, which is not mandatory. It is enough to use a simple stopwatch or monitor the pulse by the clock in gym. What an athlete uses when measuring heart rate (HR) does not really matter, much more important is what the pulse should be during training.

How to calculate a safe heart rate for sports?

The generally accepted calculation formula is to find the lower and upper limits of the heart rate. This means that training is effective, during which the pulse is within the boundaries of these two marks - heart rate indicators.

The lower limit is calculated as follows: the age of the athlete is subtracted from the number "200" and multiplied by the indicator "0.6". If the training athlete is 25 years old, then there are 105 beats per 1 minute. It is not recommended to exercise when the heart rate is below this value, since the benefits of training will be minimal.

The upper limit is calculated using a similar formula. The difference lies in the fact that instead of “0.6”, the coefficient “0.8” is used, that is, for a 25-year-old athlete, this figure is 140 beats per 1 minute. Going beyond the upper limit of heart rate is not recommended, as this leads to an increase in the load on the heart muscle.

Athletes do not always take into account the coefficients when finding the upper and lower limits, as they prefer to exercise to the maximum. They train to the limits of 170 to 180 beats in 60 seconds, even taking into account that this is much higher if you subtract your own age from the maximum allowable indicator of 220. And if the pulse reaches such limits, you should reduce the intensity of the workout. Otherwise, there is a chance of harming your own health.

To make it easier to navigate without endless calculations, you can simply use the table below, guided by which you can easily control your heart rate at a varying degree of training intensity.

Measuring your heart rate with a stopwatch while running is an almost impossible task. And if an athlete is fond of cardio, then he should purchase a heart rate monitor for jogging on the street, use the built-in exercise bikes and Treadmills control devices.

When the goal of cardio is to burn fat, the heart rate should be between 120 and up to 150 beats per minute. Bodybuilders should follow a slightly different pattern to preserve muscle. Cardio should be low-intensity, that is, within a session with a duration of 50-60 minutes, the pulse should be in the mode of 120-130 beats.

Pulse in strength training

Experienced athletes do not recommend bringing the pulse to the upper limits. The ideal heart rate is considered to be the limit of 120-140 beats per minute, saved from the beginning to the end of the workout. It is necessary to avoid lowering the pulse below the lower limit, which is why the rest between sets should not be done for more than a minute.

It is not recommended to take the barbell at the maximum heart rate. It is necessary to try to keep it within 130 strokes of the entire training. This will strengthen the heart muscle, increase the effectiveness and efficiency of strength training.