There are several ways to control the intensity of your workout. Most The best way to determine the intensity is to measure pulse during training (during the first five minutes of training and before a hitch).
There are two ways you can to measure pulse during the workout. The most accurate way is to use a heart rate monitor. In this case, the heart rate sensor is fixed around chest. This monitor is linked to a digital clock that gives you accurate information about your heart rate at any given time during your workout. Another way to measure the pulse is to palpate either carotid artery, or the temporal artery, or radial artery. It is more convenient to use the carotid or radial artery. The carotid artery is easy to feel by applying forefinger to the neck in the middle of the line connecting the lower jaw and the middle of the clavicle. Palpation of the radial artery is carried out with the location of your index and middle fingers on inside wrists, and thumb on the outside of the wrist.
When measuring your heart rate, you determine the number of beats per minute (counting the number of beats in 60 seconds). For convenience, many people count the number of beats in 6 seconds, and then multiply the resulting number by 10, or simply add 0 to the resulting number. For example, if you counted 12 beats in 6 seconds, this means that your heart rate is 120 beats per minute. Although counting the number of beats in 6 seconds is the most convenient, keep in mind that the longer the time interval you use to count the beats, the more accurate the result will be. For example, counting the number of beats in 30 seconds and then multiplying the resulting number by 2 will provide a slightly more accurate result than counting the pulse in 15 seconds and multiplying the resulting number by 4, or counting the number of beats in 10 seconds and multiplying the resulting number by 6. Always use the same time interval that you have chosen for yourself.
Training in heart rate zones.
How do you know if you are training too hard or not hard enough to get the results you want? To answer this question, it is necessary to conduct training in certain pulse zones Oh. There is a concept of the maximum heart rate (pulse), which is taken as 100%. This is the maximum heart rate your heart can beat. This indicator is individual. In order to train in certain heart rate zones, you must first determine your maximum heart rate (pulse).
You can do this using one of the two existing methods. The first method is to use a formula that determines the maximum heart rate depending on age, in which case you must subtract your age from 220. For example, if you are 40 years old, then according to this formula, the maximum heart rate for you will be 180 beats per minute. Another method is more accurate and reflects individual characteristics. It consists of performing a medical or fitness test to determine maximum heart rate. This test is usually performed using a bicycle ergometer or monotonous exercise for several minutes and requires very heavy effort. Therefore, this test should only be performed under medical supervision. We will not explain how to perform this test now, because it is performed only by experienced professionals.
After determining the maximum heart rate, you need to determine in which heart rate zone you will train. There are five heart rate zones, with the difference between the next and previous heart rate zones being 10% of your maximum heart rate. Training in each of the zones has its own characteristics and results.
Heart health zone.
The first zone is called the “heart healing zone”. It lies within 50-60% of your maximum heart rate. Training in this zone is the most comfortable and easy. This zone is best suited for people who have either just started exercising or have a low fitness level. Those of you who walk are most likely to train in this zone. Despite the belief that training in this zone does not burn enough calories and is intense enough to improve the state of the cardiovascular and respiratory systems, it has been shown that they reduce fat, reduce arterial pressure and cholesterol levels. Training in this zone also reduces the risk of degenerative diseases and is not traumatic. When training in this zone, 10% of carbohydrates are burned (as an energy source), 5% of proteins and as much as 85% of fats.
Fitness zone.
The next zone is called the "fitness zone", it lies within 60-70% of the maximum heart rate. Again, when training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are burned. Studies show that when you train in this zone, you ensure the mobilization of fats (i.e., the release of fats from the cells) and the transport of fats (the entry of fats into the muscles). So by exercising in this zone, you are causing your fat cells to increase their rate of fat release and your muscles to burn fat. However, the results of training in this zone are not limited to what you can achieve by training at an intensity of 50-60% of your maximum heart rate. By exercising in this zone, you increase the total number of calories burned compared to the previous zone and further improve the condition of the cardiovascular and respiratory systems. When you train in this zone, you burn more calories simply because the workout is more intense.
Aerobic zone
The third zone - "aerobic zone" - involves training at an intensity of 70-80% of the maximum heart rate. This is the most preferred zone for endurance training. When training in this zone, the functionality of your body increases significantly, the number and size of blood vessels increase, the vital capacity of the lungs and respiratory volume increase. Pulmonary ventilation is intensified, the arterio-venous oxygen difference increases. Moreover, the stroke volume (the amount of blood ejected by the left ventricle in one contraction) increases and the resting heart rate decreases. What does all this mean? It means that functional state your cardiovascular and respiratory systems improves, and the size and strength of your heart also increases. When training in this zone, 50% of carbohydrates, 50% of fats and less than 1% of proteins are burned. In addition, as the intensity of the workout increases, so does the amount of calories burned.
anaerobic zone
The next zone is called the "anaerobic zone", it lies within 80-90% of the maximum heart rate. when training in this zone, the indicator of maximum oxygen consumption improves (the maximum amount of oxygen consumed during training), which means that the state of the cardiovascular and respiratory systems improves, tolerance to lactate (lactic acid) increases, you become more enduring, that is, you are able to lighten endure fatigue. Since the intensity of training in this zone is higher than in the previous three zones, the number of calories burned is higher. At the same time, 85% of carbohydrates, 15% of fats and less than 1% of proteins are burned.
Red line zone.
The last zone is called the "red line zone", it lies within 90-100% of the maximum pulse. When training in this zone, remember that you are working at maximum pulse your heart won't be able to beat faster. When training in this zone, it burns maximum amount calories, and the proportion of fat is the smallest percentage compared to other zones. So, 90% of carbohydrates are burned, only 10% of fats and less than 1% of proteins. The intensity of work during training in this zone is so high that not everyone is able to withstand the minimum 20-minute workout and even the first 5 minutes of training. You can train in this zone only if you are in a very good condition. physical form and under medical supervision. Usually people use this zone in interval training. For example, you train for three minutes in the aerobic zone, and then for one minute in the redline zone, and then again in the aerobic zone. This is called interval training.
When you see the first results of training, the excitement and joy that you experience will make you think that the changes that have taken place in you have been worth the effort. Actions generate motivation. Good luck to you!
Heart rate is the heart rate or, in simple terms, the pulse. The average resting heart rate for men is 60-70 beats per minute, for women 70-80 beats per minute. These values increase with age. With regular training, on the contrary, the resting heart rate will decrease.
To find out your heart rate at rest, you need to measure your pulse in the supine position, preferably in the morning, immediately after waking up. You can find out the pulse at rest and at other times, for 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 go to the doctor.
To calculate your individual training heart rate values, 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
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Heart rate values and description of heart rate zones
| Your heart rate range | Pulse zone, % | Result of work in this area | Recommendations |
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Light Activity Zone: 50%-60% | Load adaptation and recovery | Load for beginners and for adaptation to training after a long break |
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The beginning of the fat burning zone: 60% -70% | fat burning | Ideal load for fat burning and development entry level endurance |
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Aerobic zone: 70%-80% | Endurance + fat burning | Fairly high load. Improves stamina and burns calories effectively |
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Anaerobic zone: 80%-90% | Development physical endurance | High intensity. Cardiac training and endurance |
| Max Speed and energy return | Work in this zone is possible only for a short time and only for experienced athletes | ||
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Maximum heart rate: 100% |
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Raising the pulse above this value is dangerous to health! |
Why calculate the maximum and minimum heart rate for running training and what are heart rate zones?
Pulse to burn fat
Let's start with the fact that the calculation of pulse zones or heart rate (heart rate) using formulas and calculators is not done at all to search for 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 in some special period of cardio loading. Fat is the best fuel for him. 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 performed solely to determine the safe level of load when running and for training productivity, and not for quick weight loss.
Target heart rate zone
Different levels of load in the long term affect the final results of training in different ways. Each workout (or part of it) has the goal of entering and staying in a specific heart rate zone for a set amount of time, depending on what we want to achieve.
In the generalized 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 training in running or cycling is the ability to maintain a high pace for a long time at a lower heart rate. Therefore, special attention is paid to general endurance and endurance of cardio-vascular system(stroke volume of the heart).
This essential requirement is met first And second heart rate zone, that is, a load not exceeding 80% from the maximum and allowing you to stay in aerobic mode.
Third pulse zone include 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 HRmax. Heavy and super-heavy levels of exercise can only be considered when there is already a good run and a healthy cardiovascular system.
There are also intermediate target heart rate zones. But this is not so important at the amateur level. Separately, it is necessary to mention warm-up mode(warm up) is 50 —60% HRmax.
Your maximum heart rate
It is better to get this data in a sports laboratory. There are, of course, formulas and calculators for calculating your maximum heart rate and target zones. The result they give is very approximate, since the primitive equations do not take into account either the anaerobic threshold, or the level of your training, or even your gender.
The most popular formula is:
HRmax = 220 - your age
With it, you can quickly figure out maximum permissible load for an ordinary untrained (but healthy) person, with a resting heart rate of about 60-70 beats / min.
HRmax = 205.8 - (0.685 * age)
By further calculating the percentages from the resulting number, you can roughly figure out what heart rate you start your main workout with and what load level you should try to keep.
But this is for those who love math. The rest can just put their age in heart rate calculator:
Recall that such calculations are very approximate, and in order to move into a serious category of runners and cyclists, laboratory studies are needed, including ANSP.
Age table of pulse
There is also a table of target heart rate zones in nature, which is provided by Heart Association. In this case, you can see the safe heart rate zones of cardio training, otherwise known as the heart-healing mode:
| Age | Target zone HR 50-85% | Average maximum heart rate, 100% |
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| 20 years | 100-170 | 200 |
| 30 years | 95-162 | 190 |
| 35 years | 93-157 | 185 |
| 40 years | 90-153 | 180 |
| 45 years | 88-149 | 175 |
| 50 years | 85-145 | 170 |
| 55 years | 83-140 | 165 |
| 60 years | 80-136 | 160 |
| 65 years old | 78-132 | 155 |
| 70 years old | 75-128 | 150 |
We have introduced you to the basic calculation methods required for running (and other cycling) workouts. Despite the lack of accuracy of the results, you can roughly understand the heart rate ranges. However, to get the full 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 the help of hands and a stopwatch, but with the help of. The only caveat is that too cheap heart rate monitors work in the same approximate way 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 models from Garmin or Suunto, you will not regret. So you get all the data in a convenient format, easy to analyze and save your heart from overload.
However, you can rent a heart rate monitor from someone. If it turns out that you spend the entire workout in a mode that is comfortable for the heart, and your goal is only to improve your health and control your figure, then you can abandon this device and continue to run for your own pleasure.
Any workout should be effective, comfortable and as safe as possible for the cardiovascular system.
But how to determine if the training process is going right, and is it time to slow down?
We feel the pulse
First you need to find out your maximum heart rate (MHR), individual for each age.
MHR = 220 - age.
After determining the MHR, you can choose with what load for the heart the training will take place. To do this, the pulse must be measured during exercise, and it is desirable not to stop them.
The easiest way to measure your heart rate is with electronic heart rate monitor. But if this useful device is not in the household, then the pulse can be felt on the wrist or carotid artery, which runs along the lateral surface of the neck.
Exists five so-called heart rate zones, which differ from each other in the result of training and the degree of stress on the heart.
We wake up the heart
If the heart rate rises to approx. 60 percent of MHR, training enters the zone heart health. In this zone, it is comfortable to train for those who have poor physical fitness. Or those who have just started warming up, since such a load is the safest for an “unheated” body.
The best way to work in the “heart” zones is by walking on a flat surface.
Starting to burn fat
indicator in 70 percent of MHR transforms your workout into a fitness zone. To achieve such an indicator of heart rate, you will have to increase the load and from step go to quick step uphill, slow running or gymnastics - depending on the degree of preparedness.
During this type of training fat burning starts, and more calories are consumed than in the previous zone.
Optimal Level
With an increase in heart rate to 80 percent MHR training goes into aerobic zone. This intensity of heart rate can be achieved by moving from calm gymnastics to dancing or step aerobics.
True, the amount of fat used decreases, and the “furnace” begins to receive carbohydrates.
We train endurance
When the heart rate reaches 90 percent of MHR, the so-called anaerobic training zone. This load level corresponds to the majority of mobile sports games, cross-country skiing, skating and intense cycling.
According to experts, it trains well in the anaerobic zone overall body endurance. Since this level of exercise increases the amount of oxygen needed for the cells of the body, the respiratory and cardiovascular systems have to work with greater intensity.
However, less and less fat is used, and almost only carbohydrates are burned. Therefore, it is recommended for those who want to lose weight alternate between aerobic and anaerobic training zones so as not to tire the body so much and spend optimal amount calories.
Maximum load
If the heart rate reaches 90-100 percent from the maximum heart rate, the workout entered the last zone, or red line zone. It contains cardiovascular and respiratory system work at the limit. For example, when cycling uphill or running very fast.
In this zone, the maximum number of calories is burned, but most of the percent of them are carbohydrates. Only a person can train for a long time in such a zone. in very good physical condition or a professional athlete.
For beginners, experts recommend to refrain from such loads. And usually short workout in the red line zone alternates with the load in the previous anaerobic during interval training.
If you are tired of writing down the sequence of exercises on notebook sheets, go to our website and draw up your training plan. If possible, print and take with you to the gym.
For a long time I was sure that in order for training to have maximum effect, it is necessary to give all the best at 120%. You need to train sparingly, until you can move a single limb. It turned out that such training can be not only dangerous, but also not bring the expected result. When running, swimming, or other types of activities that increase the load on the heart, it is necessary to constantly monitor such an indicator as heart rate.
Heart rate is the heart rate, in common people the pulse rate. Usually, the lower this indicator, the better the health of the human cardiovascular system is considered (with the exception of some diseases, such as bradycardia) - this means that the heart needs fewer contractions to pump the desired volume of blood. In addition, heart rate can serve as an indicator of the intensity of training. To do this, firstly, you need to calculate the MHR (maximum heart rate) of a person according to the formula 220 - age. Now, depending on what percentage of the MHR is the heart rate during training, it can be attributed to one of the zones and understand how it affects the body.
- Therapeutic (cardiac) zone - 60-70% of the MHR. This area is for people with a weak physical training. In this zone, the load on the heart is very loyal, and the likelihood of harm is low. In this zone, as a rule, there is a pulse during morning exercises, not a very intense workout or even a regular walk.
- Low (fitness) zone - 70-80% MHR. Training in this zone is what people who want to lose weight need. During such training, the body actively burns body fat to maintain its strength. A person is in this heart rate zone, for example, while jogging or climbing stairs.
- Aerobic zone - 80-90% of MHR. Even more intense exercise, even more calories burned. But the body no longer has enough time to get all the energy it needs due to the breakdown of fats, so carbohydrate reserves begin to be spent in this zone. This zone corresponds, for example, to dancing or step aerobics.
- Anaerobic zone - 90-95% of MHR. This zone contributes to the maximum development of human endurance. However, in this mode, the body burns almost only carbohydrates, so doctors advise alternating aerobic and anaerobic (for example, skiing, intense cycling) workouts.
- The maximum load zone is more than 95% of the MHR. Training in this zone is usually performed professional athletes shortly before the competition. For people who want to lose weight or simply improve their health, exposing themselves to such loads is not only not useful, but also dangerous.
So what conclusions should we draw from all this information? The most important thing is to know your goal. Why are you training? If you want to lose weight, alternate workouts in the fitness and aerobic zones. If this is already not enough for you and you want to improve own endurance- you can add to your schedule anaerobic training. If you just want to improve your condition - include in training plan activity in the first four zones. The main thing is to remember that excessive zeal and bringing yourself to a pre-fainting state with hard training have not benefited anyone yet.
