Pulse during heavy physical activity. What are pulse zones and how to determine them. Contraindications to cardio training

It's no secret that in order to get rid of extra centimeters and fats in your body, you should train a lot. However, how do you know if you are training correctly or not? Have you put in enough effort to make your efforts worthwhile? Do you need to train hard? Or do you need to exercise in a gentle manner so that your body has rest?

How to calculate your heart rate?

It is believed that The normal heart rate of a healthy person is 70-90 beats per minute, but how can you calculate the only correct heart rate at which the optimal amount of fat in your body will be burned? And here comes the first problem - since there are two interchangeable theories regarding this issue, you will have to choose one of them. All we can do is introduce you to each of them.

Regarding the first theory, the correct heart rate is a low heart rate, since it burns much more fat. Proponents of this theory are nutritionists. And in some ways they are definitely right, since there is quite adequate evidence that with a low heart rate the body begins to feed on its own fats. There is also a miracle tablet that you simply need to familiarize yourself with.

If we decipher our table, we will clearly and clearly see that with a pulse rate of only 80 beats, the body uses as much as 80 percent of fats, burns them, and only 20 percent of carbohydrates that are valuable to us. But with a maximum number of 159 strokes, we have a not so positive result; it turns out that the body burns only 10 percent of fat, and 90 percent of useful carbohydrates. It is not for nothing that it is now so fashionable to exercise at a reduced pace, to get the lowest heart rate during training.

But even here there is one BUT - what to do with this famous formula for measuring heart rate, according to which 220-age * 70? What does it mean? Or has science gone far ahead and left it far behind?

Here we move on to the second controversial theory. This formula became famous thanks to its famous creator, in honor of which it received his name - the Karvonen formula. In fact, it is not so simple, because it has three options:

The so-called simple - as we have already mentioned (220 minus age) - is maximum heart rate during physical activity(MCP)

The so-called gender - (220 minus age) - PIL for men and (220 minus age minus 6) - PIL for women.

And the last one (the so-called complex) – (220 minus age minus resting heart rate)

So, in order to start burning fat, the optimal heart rate should be 60-80% of the highest. This means that if we translate this into the language of our formula, we get the result that you need to keep the optimal heart rate between (220 minus age) * 0.6 and (220 minus age) * 0.8. So we get that for a thirty-year-old lady, the optimal heart rate will be the one that is between (220-30) * 0.6 and (220-30) * 0.8. If we make simple mathematical calculations, we get the numbers 114 and 152. Finding the arithmetic average is not difficult - it will be 135 beats per minute.

So, the problem facing us says: if we train at a rate of 135 beats per minute (after all, this is the result that Karvonen’s formula showed us), then the greatest amount of fat will be burned. But if you trust nutritionists, then with such an intensity of exercise we will burn a huge amount of carbohydrates, and almost all fats will remain in their places, not counting the unfortunate 30 percent. And how do you know who to trust and who not? Who to consult?

And here it is - the answer. To be completely honest with you, we tell you with all responsibility that neither one nor the other can be trusted. Of course, somewhere deep down in their souls, both of them have some kind of common sense, but the result is simple. If you trust nutritionists, then even the simplest walk should bring stunning results. Although, according to our calculations, to get rid of half a kilo of fat at a normal walking speed of 3.2 kilometers per hour, you will have to walk 232 kilometers! So, to get real results, you will have to work hard one way or another.

And if you take a closer look at our formula, then there is no need to be clever here; the author himself sometimes doubts its plausibility, and constantly emphasizes its conventionality. One way or another, this formula has sunk into the soul of the population, and it is now used quite widely, in particular for calculating the PPP, although even a hedgehog understands that the result of this PPP should not be the result of subtracting age, but the result of the training of the individual himself (or his lack of training). Your maximum heart rate will depend only on your physical fitness, because all this is the result of your work. So, only specialized cardiological tests can help you determine this frequency, which will tell you the optimal frequency of your pulse, and not the pulse of a man or woman. And by the way, this result will constantly change, it is not given for life, so if you once did it, but decided to repeat your training results, we advise you to start by re-checking with cardio tests.

Another important indicator is the frequency of your training. American scientists have conducted research and shown that the most optimal frequency of training is from three to five times a week, it is during this time that your body has time to work hard and have plenty of rest. As they say, everything is good in moderation.

Any physical activity involves muscle contractions, which require additional energy. To provide it to the body, you need a sufficient amount of oxygen, which is carried through the tissues and organs by blood. Therefore, the human body is designed to increase blood circulation by increasing heart rate and increasing blood pressure. The heartbeat normally coincides with the pulse (the beating of large arteries close to the surface of the skin). Traditionally, the pulse is counted at the radial and carotid arteries.

The pulse usually increases during physical activity. If an adult's normal pulse ranges from 60 to 90 beats per minute, then during running or swimming it can reach 100 or even 120 beats. The main thing is that after stopping the load, the heart rate returns to normal.

Changes in heart rate during physical activity can be paradoxical. So, instead of increasing it (tachycardia), a decrease (bradycardia) may be observed. This is typical for people with over-trained heart muscle (hypertrophy) or various heart diseases. To study in more detail the changes in your body during physical activity, you should take special classes.

Changed heart rate during exercise

• There is such a change in heart rate as sinus arrhythmia. In this case, the pulse becomes uneven, and the pulse rate during physical activity may be normal or increased. In most cases, such a heart rate does not threaten health and is not a contraindication for sports. Often such a pulse disorder occurs with increased excitability of the autonomic nervous system in obese people, as well as against the background of hormonal disorders (pathologies of the thyroid gland, diabetes mellitus). In some cases, such a disorder accompanies heart disease (myocarditis, vegetative-vascular dystonia, undiagnosed heart defects or myocardial dystrophy).
• Attacks of atrial fibrillation with a chaotic pulse are a more dangerous condition that can be provoked by physical activity. But for the development of this arrhythmia, intoxication (alcohol, drugs, nicotine), atherosclerosis of the heart vessels or coronary heart disease is needed. An attack of atrial fibrillation leads to significant disruption of blood flow, threatening a heart attack or stroke. It is accompanied by fear of death, shortness of breath, and sometimes impaired consciousness. Such arrhythmia requires immediate medical attention.

How to control your heart rate

Human pulse waves are directly dependent on autonomic impulses. Therefore, by reflex, you can easily normalize your heart rate and pulse. Thus, it is known that pressing on the eyeballs or massaging the area of ​​the carotid node in the neck significantly reduces the pulse. To find out what other effective methods you can influence your pulse, go to the M.S. Center. Norbekov, where experienced specialists help cope with vascular problems without drugs.

Heart pain and low blood pressure, are these concepts compatible, and what does it mean? The cause of this condition is vegetative-vascular dystonia. Often this disease affects the female population at a young age. Deterioration of the condition in hypotensive patients more often manifests itself in the spring and summer, after suffering from colds. Therefore, if your heart hurts and your blood pressure is low, you should consult a doctor for appropriate treatment.

Causes

With low pressure, heart pain differs from other serious pathologies, for example, myocardial infarction. Hypotension is usually characterized by a dull sensation in the chest and does not extend to the left arm and shoulder blade. The pain appears suddenly in the morning or after intense physical activity. The attack may occur several times a day, then subside.

This is often influenced by:

• stress;
• overvoltage;
• depressive state.

Some people experience increased heart rate after eating, psycho-emotional stress and the influence of weather conditions.

May cause pain in the heart and decreased blood pressure:

• Family atmosphere.
• Financial difficulties.
• Quarrel with loved ones.
• Workload.

Decreased vascular tone disrupts the functioning of the heart, and therefore chest pain appears. Such sensations occur periodically; the heartbeat increases on its own; this is not associated with nervous or physical stress. In such patients, the hands become cold, the limbs become numb, and frequent pulsations occur.

Symptoms of low blood pressure and high pulse:

1. General weakness.
2. Drowsiness.
3. Lack of mood.
4. The sound of your heart beating in your chest.
5. Nausea.
6. Vomit.
7. Feeling of heaviness in the stomach.
8. Dizziness.
9. Feeling of fear and anxiety.

With a strong decrease in blood pressure, the functioning of the heart and brain is disrupted. Therefore, hypertensive patients often experience dizziness and may lose consciousness.

There are also factors that contribute to the appearance of heart pain:

• stressful situations;
• insomnia;
• psychological or physical fatigue;
• lack of vitamins;
• decreased immunity;
• pregnancy.

Exacerbation of hypotension is influenced by the use of certain medications and cardiovascular diseases.

Treatment methods

To get rid of heart pain, it is necessary to eliminate the root cause of the disease and give up bad habits. It is recommended to strengthen the heart through physical exercise and give up negative thoughts and bad habits. If a person feels good with low blood pressure, but during moments of anxiety or fatigue, discomfort occurs in the chest and does not go away after taking the pills, you should pay attention to this and consult a doctor.

For calming, herbal medicines (valerian, hawthorn, motherwort), as well as mixed preparations (persen, trypsidan, barboval) are prescribed. For low blood pressure, you should take Chinese lemongrass, ginseng, and vitamin complexes.

The following medications may also be prescribed:

• seduxen;
• tonginal;
• caffeine tablets;
• antidepressants.

For heart pain and low blood pressure, doctors recommend using a special pillow that helps normalize blood pressure and avoid myocardial infarction. There are also traditional ways to regulate blood pressure; it is important not to self-medicate, but to consult with your doctor before using medicinal herbs.

With hypotension, it is necessary to control the pulse; when it increases, the heart suffers, and tachycardia may occur. In this condition, you should stick to your daily routine, eat right, don’t worry, and follow other doctor’s advice. You should also give up alcohol and smoking. Taking a deep breath and holding your breath can restore normal heart rhythm.

Prevention

Low blood pressure is characterized by slow blood flow, which disrupts the functioning of important organs. It is important to consult a doctor in a timely manner and identify the cause that reduces blood pressure and provokes pain in the heart.

To improve your condition with hypotension, you should follow simple rules:

1. Taking a contrast shower in the morning and doing simple gymnastics.
2. Be sure to have breakfast and drink tonic drinks, teas or herbal infusions.
3. Take ascorbic acid and other vitamin complexes.

Monitoring your health status with low blood pressure plays an important role. With proper nutrition, a healthy lifestyle and a balanced mental state, complications can be prevented.

What should your heart rate be during different types of walking?

The rhythm and heart rate are influenced by many factors. If a person has no health problems and has not just run a hundred meters, then the heart rate (heart rate) will be 60–80 beats per minute. Heart rate is affected by age, gender, weather, and time of year. According to statistics, the heart rate is higher in summer than in winter. The heart rate changes during physical activity. For example, your heart rate is higher when walking than at rest.

Normal heart rate at rest

To calculate the normal heart rate, the heart rate per minute is measured over several days; When measuring, the time of day is taken into account (in the morning the pulse is lower than in the evening) and body position. For example, take measurements in a sitting position at 10 a.m. several days.

Heart rate per minute (normal):

• 140 - for a newborn;
• 100 - children in the age group from 1 to 2 years;
• 80 - school-age children 8–14 years old;
• 72 - average for adults;
• 60–80 - for men;
• 65–90 - for women;
• 65 - for older people.

The pulse value can be determined by palpation. To do this, the index and middle fingers of the right hand are applied to the radial artery on the left hand, in the place where the heart pulsation is felt. Then the pulse beats are counted for thirty seconds. The resulting number is multiplied by two to obtain the number of beats per minute.

When calculating heart rate, an important factor is the respiratory cycle, which consists of inhalation, pause and exhalation. Normally, there are 4–6 beats per cycle. If the heartbeat is less frequent (2-3) or more frequent (7-8), then this indicates some kind of disorder in the body. A value of 9 per breath is the heart rate limit. When measuring, it is important that the indicators per cycle are uniform over 100 strokes. If the indicators are uneven, then this indicates the development of pathology in a person.

Pulse at rest:

• Has a value of 72.
• After eating, a slight increase in rhythm is possible.
• The lowest reading is in the supine position; while sitting, it increases by 5 beats. / min., and when a person gets up, then by 10–15 beats. /min.

What influences the value of the indicator?

Physical form. The more often a person plays sports, the less often his heart beats. In an athlete, a heart rate of 40 beats per minute indicates good physical condition, while in an ordinary person this indicates severe bradycardia.

Body weight is also reflected in the heart rate. In overweight people, the heart muscle is subject to heavy load, and they are characterized by tachycardia.

Bad habits - smoking and drinking alcohol - also affect the functioning of the cardiovascular system, and such people have an increased heart rate.

The meanings may change depending on the emotional state. The heart rate can either increase or decrease, depending on what emotion a person is experiencing at that moment.

Heart rate is affected by body and environmental temperature. The cooler it is outside, the lower your heart rate. And on a hot day or in a sauna in a steam room, the heart rate increases, as during intense physical activity.

Pulse during exercise

During physical stress, the heart rate increases. To check how your heart rate increases with exercise, you can go up to the sixth floor. If the frequency is 100 beats/minute, then this indicates good health. Indicators up to 120 are called average level of physical fitness, and more than 120 are considered poor physical fitness.

Heart rate indicators can tell a person whether a particular sport is suitable for him and whether it is worth increasing the load. So, a frequency of 100–130 indicates a light load. With values ​​of 130–150 - a load of average intensity, 170–200 - maximum load. In the latter case, it is worth thinking about easing the set of exercises.

Walking as a sport and treatment

Heart rate is affected by both regular street walking and sports and therapeutic walking. Many doctors prescribe therapeutic walking as a treatment and prevention of diseases. This gentle sport is beneficial for joint diseases, in the treatment of arthritis and arthrosis, without creating excessive stress on the cardiovascular system and the joints themselves. Walking also allows you to get in shape and even lose weight.

Benefits of walking:

• less stress on joints, lower leg muscles and ligaments compared to running;
• since the load is small, more nutrients are supplied to the muscles and joints;
• while walking there is a load on the shoulder girdle, lungs, and cardiovascular system;
• An hour of walking helps burn 250–300 calories and about 40 grams of fat.

During exercise, it is important to monitor your heart rate so that the values ​​do not exceed the norm. What should a person's heart rate be when walking? To monitor your heart rate, you can use a heart rate monitor, stopwatch or watch. While walking, the device is worn on your arm to monitor your heart rate as you move.

The normal heart rate during walking in an adult is up to 100 beats. /min. If the indicators are above 120 beats. /min., this means that the patient is not ready for long walks. For each person, you can calculate the normal heart rate while walking using the formula: 180 minus age. The resulting number is the maximum allowable figure for that person.

Age and heart rate while walking:

• 140 beats /min. - the norm for the age of 25 years.
• 138 beats /min. - the norm for 45 years.
• 110 beats /. min - for 70 years.

When practicing therapeutic walking, a gradual approach is necessary. To bring your heart rate back to normal, you should take breaks for five minutes. Within three to four minutes, the heart rate returns to normal. Measuring your heart rate immediately after exercise shows the state of your cardiovascular system. To make walking more beneficial, you need to regularly walk the chosen route, gradually lengthening it, paying attention to your heart rate.

What indicator deviations indicate:

1. If a person develops tachycardia, then at rest the values ​​​​exceed the bar of 100 beats.
2. With the development of bradycardia, the value is 50 beats per minute.
3. If the pulse is practically not palpable, this indicates the presence of heart failure.
4. A pulse with different intervals between beats indicates irregular heart contractions.

So, the pulse can deviate in different directions while walking, depending on the listed factors. Therefore, it is important to monitor your heart rate while walking. For any critical deviations, you should consult a doctor.

1. Calculation of the maximum allowable heart rate
2. Heart rate zone chart for training
3. Heart rate recovery after exercise
4. Athletes' heart rate

Pulse - rhythmic vibrations of the vascular wall caused by the wave-like flow of blood. The number of shocks is approximately equal to the number of heartbeats. In some pathological conditions, there may be a discrepancy between ps and heart rate (pulse deficiency). The pulse is one of the main markers of the functioning of the human body. Its indicators are not constant and can change under the influence of age and psycho-emotional experiences. Normally, the heart rate increases during physical activity (running, jumping, lifting weights, martial arts), let's look at the heart rate zones for training and calculate the maximum allowable heart rate.

The body of warm-blooded animals is designed in such a way that the intensity of metabolism directly depends on body size. The smaller the creature, the more intense its biochemical processes occur and the faster the heart beats. A person is no exception, so his heart rate changes throughout the entire period of body growth. The older a child gets, the slower his heart beats.

So - the pulse is not a constant value and can change during physical activity. The work of skeletal muscles leads to an acceleration of metabolic processes. In addition, in an organism experiencing stress, the release of adrenaline and other natural vasopressors increases. All this leads to an acceleration of heart rate and increased blood pressure. Soon after the load disappears, heart rate indicators return to normal.

Calculation of the maximum allowable heart rate

During sports activities, especially those aimed at burning fat, an increase in heart rate is necessary. However, the indicator should not exceed the age norm. Monitoring is carried out using heart rate monitors or portable pulse oximeters (for those working with diseases of the respiratory system). Acceptable indicators are determined by the formula:

220 – age in years = MP (Maximum Pulse)

This method is universal, but is not highly accurate. When calculating MP, it is recommended to use specialized algorithms given below:

For men: 214 – (age * 0.8) = MP

For women: 209 – (age*0.9) = MP

If during training your heart rate exceeds the calculated values, it is recommended to reduce the load level or take a break necessary to normalize your heart rate.

Heart rate zone chart for training

The level of increase in heart rate during training is conventionally divided into 5 zones, each of which is best suited for achieving a specific goal. The defining indicators of the salary and the tasks for which they are intended are discussed in the table below:

Heart rate recovery after exercise

Pulse recovery after physical activity can take from 2-3 to 20-30 minutes. The optimal indicator is considered to be a 20% decrease in heart rate during the first minute of rest. After 3 minutes, the pulse should decrease by 30%, after 5 minutes - by 50%, after 10 minutes - by 75% of the maximum. For trained people this process proceeds faster, for beginners it takes longer. If recovery takes more than 20 minutes, then the load was selected incorrectly and should be reduced

In order for the functioning of the respiratory and cardiovascular systems to recover smoothly, it is not recommended to stop physical activity immediately. After physical exercise, you should take a few minutes to walk. At the same time, breathing exercises are done. This avoids sudden surges in heart rate and blood pressure.

Athletes' heart rate

A constant change in heart rate is observed in professional athletes and amateur athletes with extensive training experience. The leading position here is occupied by weightlifters: bodybuilders, powerlifters, weightlifters. The normal heart rate for such people is considered to be 40-60 beats per minute. This is due to the thickening of the walls of the heart and its more powerful contractions. To pump blood throughout the body, such an organ does not require a large number of contractions. It copes with its function by increasing the force and volume of ejection.

Pulse is an important indicator of the body's performance during physical training. Based on its values, you can evaluate how well the body copes with the task assigned to it, how correctly the load is selected, and whether the training is effective. Therefore, all people who regularly engage in sports are recommended to use a portable heart rate monitor bracelet.

When choosing the level of activity of sports activities, you need to ensure that the maximum heart rate during physical activity corresponds to your age and type of activity. By controlling the intensity of your training in this way, you can make progress in developing your own physical capabilities. It has long been proven that the effectiveness of training programs increases if urgent functional diagnostic tools (for example, heart rate monitors) are used during training.

Standard heart rate

The pulse rate is usually called the heart rate, although if you go into all the details, this is not exactly the same thing, but for the purpose of monitoring the heartbeat in a healthy person involved in sports, these nuances do not matter.

There is no single standard here; heart rate will differ not only by age, but also depending on gender and even body size. The general trend is that the heart rate (HR) stabilizes around the age of 16 and remains unchanged until the age of 40, and then gradually begins to increase due to the aging of the body. Approximate physiological standards for persons at rest do exist; they are listed by age in the following table:

Heart rate at rest is calculated in the morning, or immediately after waking up, without getting out of bed. In untrained people who lead a sedentary lifestyle, the heart beats faster, and the more trained a person is, the less often his heart needs to beat in order to supply blood to all internal organs.

Calculation formula

If the resting pulse (RP) can be found out by counting the number of beats of your own heart per minute in the morning, then the maximum permissible pulse (MP) during physical activity is calculated using a special formula, which in a simplified form is as follows: a constant indicator of 220 minus age in years. But a number of representatives of sports medicine suggest calculating the pulse based on gender. Then, more precisely, MP separately for men and women can be calculated as follows:

• for women MP = 209 - (age × 0.9);
• for men MP = 214 - (age × 0.8);

By recalculating the maximum permissible heart rate for some ages and bringing them together, you can get the following table:

Highest level and pulse zones

After the maximum heart rate is calculated, one of 5 heart rate zones is determined for a suitable load. By heart rate, you can determine with what intensity a person exercises and how effective or harmful a particular load is for him. It is especially important to monitor heart rate for physically unprepared people. This can be done using a special heart rate monitor bracelet or standard heart rate counting on the wrist.

Beginners begin training with very light loads, gradually increasing intensity. The first classes are carried out in the most non-traumatic pulse interval at the level of 50-60% of the maximum possible heart rate. With such loads, blood pressure normalizes and preparation for more serious training occurs. Only after there is a feeling that this heart rate level is normal for him, which is easily maintained, can he move to the next zone.

In the fitness mode, the workouts are a little more intense and the heart rate is maintained at 60-70% of the MP. At this intensity, the condition of the heart and blood vessels improves; reserves are mobilized from fat depots and used as fuel. This level is great for improving the capabilities of the respiratory system. Only after fitness loads are easily tolerated can you move to the aerobic zone (70-80% of maximum heart rate), which is most preferable for endurance training. Less fat is burned here than in previous zones, and the body uses glucose instead. If you stay in this pulse range during exercise, not exceeding the maximum, but not falling below the minimum, over time the size and number of blood vessels will increase, the elasticity of the heart muscle and the strength of the heart will increase.

The next zone is anaerobic, which means reaching a heart rate level of 90% of the maximum possible. The loads here are high in intensity, and the condition of the heart, blood vessels, and respiratory system further improves. Energy is produced without the participation of oxygen, so fat stops “burning”, and mainly carbohydrates are burned. Moving to the next level, to the red line zone, where loads imply heart rate up to 100% of the maximum possible, is recommended only for professional athletes or during interval training.

Load zone correspondence table

These indicators apply more to trained people, but for a person suffering from physical inactivity, a slight physical effort will be enough and his heartbeat may speed up as if he were exercising in the red line zone.

To make it easier to understand the table, its data can be explained using examples of women 20 and 55 years old:

1. 1. In order for a 20-year-old woman to exercise effectively, she should move at such an intensity that her heart rate is at least 95 beats per minute (the minimum load in the health sector), but the intensity can be increased to a heart rate that does not exceed 153 beats (the maximum heart rate in aerobic zone). During interval training, the maximum heart rate cannot exceed 191 beats.
2. 2. For a 55-year-old woman, training begins to take effect if her heart rate exceeds 80 beats per minute, but it should not rise above 128 beats. The permissible short-term maximum is 160 beats per minute.

Finnish physiologist Karvonen determined that 80% of the maximum load is the optimal maximum heart rate during physical activity for all ages.

The heart rate value is considered the most objective indicator of training intensity. Knowing what results can be achieved in a particular heart rate zone can help you figure out whether the training intensity is appropriate to achieve the desired results. By understanding the impact the load has on the body, you can determine whether training in this mode is allowed.

For those who don’t want to bother themselves with detailed calculations, there is a “conversational” method for determining the intensity of an activity. The method is to determine the ability to sing or talk during training. At light intensity, you can sing during classes, at medium intensity, you can carry on a conversation, and at high intensity, it is unlikely that you will even be able to utter a word intelligibly.

If you train remotely or attend in-person classes, you've probably noticed that your instructor repeatedly asks you to take your heart rate during training. Let's figure out how to do it correctly and why it's done.

It is more convenient to measure the pulse in places where the walls of the arteries are located close to the skin:

• carotid artery (during training we count the pulse using it);
• radial artery (the doctor usually measures the pulse there);
• temporal artery;
• inguinal artery.

Rules for measuring pulse

Carotid pulse measurement: Place your fingertips perpendicularly to the line connecting the head and neck (approximately halfway between the ear and chin). You should feel the rhythmic beating of the artery under your fingers.

Now, looking at the second hand of a watch or stopwatch, count the number of hits in 10 seconds and multiply by 6. We get the heart rate for 1 minute. For example, in 10 seconds there are 13 beats, which means that the pulse in 1 minute is 78 beats.

It is necessary to analyze the daily routine and the correspondence of the volume of training to your level of training and condition. It is possible to reduce the load (by reducing the intensity or number of workouts).

Heart rate

If you record your heart rate every morning, then over time (against the background of regular training for 4-6 or more weeks) you will notice that this value decreases slightly, that is, the heart beats fewer times per minute than before the start of training.

This is due to the fact that with regular physical activity you train the heart muscle, and the heart adjusts to a more economical mode of operation. This is a normal physiological phenomenon. For people who train for a long time (professional athletes), the heart rate per minute is 48-58 beats.

If you have not trained before, and the initial heart rate after repeated self-monitoring less than 55-60 beats per minute even when feeling well(absence of any complaints), We recommend consulting a doctor as this may be a sign of a heart problem(weakness of the sinus node, blockade of varying degrees and other conditions).

If a rapid pulse is constantly detected - more than 90 beats per minute– this may be a consequence of your uncomfortable emotional state (excitement, anxiety, etc.), and may also be a sign of various pathological conditions (a cold or the recovery period after it, anemia, thyroid disease, etc.) that require examination by a doctor, after which a decision will be made on the possibility and volume of the load.

Pulse rhythm

Normally, the pulse wave propagates at regular intervals. There is a minimal error - during self-control it is invisible.

If, when counting the pulse, there is a feeling that it is slowing down, or the beat “falls out” (often this is accompanied by a subjective feeling of “interruptions” in the heart’s work, “fading”, “reversal” of the heart), we recommend contacting a therapist or cardiologist. Based on the results of the examination, a decision will be made on the need for additional examination, the possibility and volume of training load.

Heart rate during exercise

Measuring your heart rate before training should be done in a calm environment (without previous load). Excitement, laughter, other emotions, physical activity (running, jumping, fast walking), and a short period of rest after a previous workout can change normal readings. If possible, take the measurement again.

Most often, the maximum frequency (FR (max)) is calculated from Haskell-Fox formula: PE (max.) = 220 - age.

None of the formulas have scientific accuracy, however, focusing on their indicators, you can control the level of load during training.

You can use a less labor-intensive calculation: taking into account the fact that maximum performance develops when the pulse reaches 170-180 beats per minute, we will take this value as 80-90% of the emergency rate (max.) and will carry out all calculations based on it. This way we will get optimal heart rate readings during training.

During training, the heart rate increases - this is natural and absolutely normal. By monitoring our pulse and entering it into different pulse zones, we can set and control the intensity of the workout, receive important information about our condition and the ability to prevent undesirable consequences.

Pulse zones

Exists 5 heart rate zones, and each subsequent one will differ in that the pulse in it is higher, respectively, in the first pulse zone the load will be minimal, and in the fifth – maximum.

Zone 1. Recovery or “therapeutic” zone.

The pulse value in this zone is 50-60% of the maximum heart rate (HR), which you can calculate using the formulas given above. The pulse value in the first zone will be approximately half of the resulting number.

Training in this range will be useful for those who have just embarked on the path to healing the body and have poor physical fitness. Loads of this intensity train the heart without unnecessary risk. Any person can carry out loads in this zone without fear for their health. It is recommended to warm up and cool down in this heart rate zone.

Zone 2. Fat burning zone.

The heart rate in this zone is 60-70% of the maximum heart rate. Suitable for anyone with frequent, low-intensity workouts. When training in this range, the fat burning mechanism is activated, and body weight loss occurs due to subcutaneous fat tissue.

In this pulse zone, overall endurance is strengthened and fat burning processes are stimulated.

There is one BUT: we remember that fat burning begins 30-40 minutes after the start of the load, so working at such a pulse should be at least 30-40 minutes. Target sensations: easy breathing, low muscle load, light sweating.

Zone 3. Strength endurance zone.

The heart rate is 70-80% of the maximum heart rate. If you fall into this zone, then the training is effective and you are improving your performance. However, staying in this zone should be short-term, because only trained people, athletes, can work for a long time at such a pulse.

This zone is best suited for increasing the body's endurance. Load duration: 10 minutes or more (depending on fitness; the more trained the body, the longer the interval of stay in this zone). It is this zone that we try to catch during maximum load in the middle of a workout, when we count the pulse.

Zone 4. Improvement zone.

The heart rate is 80-90% of the maximum heart rate. When training at this pulse, anaerobic endurance increases and the ability to achieve maximum results increases.

Load duration: 2-10 minutes. Most often, this zone is used during training by athletes or people who train for a long time.

Zone 5. Maximum heart rate zone.

Heart rate: 90-100% of maximum. This zone is rarely used, in preparation for competitions exclusively by professional athletes.

We have created a convenient tool for you to calculate your individual heart rate zones. You can print it out, enter your calculated values ​​and use this data when planning your training process.

Optimal heart rate indicators:

• During warm-up The pulse value should not exceed 20 beats. in 10 sec. (120 beats/min). The measurement should be taken immediately after completing a dynamic warm-up (before the inhalation-exhalation cycles). If after the warm-up your heart rate is more than 15 beats per 10 seconds (90 beats/min), then most likely the warm-up was too intense for you.

• During the main part of the training The pulse value should be within 27-30 beats per 10 seconds (162-180 beats/min) and not exceed this value (take measurements at the peak of the load in order to be able to adjust the load level). If you find a lower heart rate, try doing the exercise at a faster speed. If, when monitoring your heart rate during the main part of the workout, you received a value exceeding 27-30 beats per 10 seconds (170-180 beats/min), we recommend reducing the load by switching to a lighter option (if you initially performed it, reduce the pace of the exercises or increase rest intervals).

• For people who have not previously played sports, We recommend that the first 2 weeks perform exercises less intensely, so that the pulse at the peak of the load does not exceed 25 beats in 10 seconds (150 beats/min). In subsequent weeks, with good load tolerance, it is possible to increase the intensity to a heart rate of 27-30 beats. in 10 sec.

In order not to harm yourself and to properly train your cardio-respiratory system, it is important to train according to pulse zones.

Thus, the body will receive a harmonious load, and fitness will increase.