Know your heart rate
To train effectively, you need to know your heart rate. Its frequency directly affects what result you get. If you are in the right pulse zone, your breathing does not get lost, it becomes easy to move, and the exercises give an effect. Let’s tell you how to calculate this zone.
The heart rate is constantly changing depending on the load that we are exposed to. When you are at home in a state of complete rest, it is one, when you are studying in the gym-another, when you run up the stairs in a hurry-the third. The heart pumps blood throughout the body, delivering oxygen to tissues, organs, and muscles. To do this, it performs a certain number of beats per minute. This is what the pulse is called.
In order for the training to bring the desired result, but not harm, it is necessary to achieve a certain heart rate. Heart rate at rest starts from 60-100 beats per minute. Professional marathon runners can be from 40-60. Anything that exceeds this limit is considered a load.
What are the pulse zones?
The pulse zone is a specific pulse rate, which is calculated as a percentage of the maximum allowable heart rate (MCHS). Where MCHSS is 100%.
There are five zones:
It is a low intensity of the pulse, which is only slightly higher than the figures alone. It is in it that you need to start the exercises. To gradually prepare the heart muscle for heavy loads. If the training involves high and low intensity, in the intervals between the stages, you can return to the” gray ” zone. And when you do strength exercises with weights in order to pump up your muscles, such a pulse will tell you that it’s time to perform a new approach.
At about 60% of the maximum heart rate, the fat burning zone begins. The body uses fat cells as energy, oxidizing them with oxygen. Therefore, the “blue” zone is ideal for weight loss. Especially for beginners who are not yet ready for maximum loads.
The average aerobic zone, where you can also lose weight, and even train endurance.
This is a very intense performance. They are not considered suitable for weight loss, since the supply of energy to the cells takes place without the participation of oxygen. But in the” yellow ” zone, the lungs consume maximum air. Their life capacity is growing. If you regularly train in this zone, you will forever forget what shortness of breath is.
When the heart rate approaches the maximum, even experienced athletes find it difficult. And a beginner should not stay in this zone for more than a minute. All sports records are made in it. Exercises with such a pulse will help you develop maximum endurance. But it is important to monitor your well-being. Ideally, it is better to train with a “red” frequency under the supervision of a coach.
How to calculate the pulse zone
First you need to know your MCHS. It differs depending on the gender, age, complexion and physical fitness of the person. There are different calculation formulas, but only practice gives the most accurate results. Try the following practical method.
Start it only after a full rest, when you feel good. Start with a light stretch to get into the “gray” zone. Then walk for a minute and run for 3 minutes, here you will already be in the “green” zone. Right after that, you need to do three short running sprints, one after the other. Run for 20 seconds, rest for 20-30 seconds, run again, rest, and complete the last sprint. Each time, speed up more and more. The third time, try to run as fast as you can. Then immediately check your pulse. This will be your maximum frequency, 100%, from which you can count the zones.
You can find out your heart rate in different ways. The easiest way is to put your finger on the carotid artery in your neck and count the number of strokes in 60 seconds. But it is not always convenient to look for an artery and spend time on independent calculations.
Technologies to use
- fitness bracelet
Bracelet with optical sensor – fitness bracelets and smart watches feel the pulse with LEDs that shine the capillaries under the skin; if an accessory is well fixed on the wrist, the figures are very accurate; however, during intense exercise, the bracelet can be displaced, causing a small error; chest strap is a more reliable device, by fixing on the chest gives the most accurate indicator.
- chest sensor
Chest sensor is a more reliable device, due to its fixation on the chest, it gives the most accurate indicator.
The sensors are synchronized with mobile apps, so it’s easy to track your statistics over a certain period of time. In some fitness clubs, special monitors are even installed, which display the indicators of measuring devices. Before starting a workout, everyone puts on a sensor and can track their heart rate in real time without having to constantly look at the small screen on their wrist.
In addition, these apps provide information about the approximate number of calories burned and other statistics that will show how effective the workout was. Therefore, the combination of modern gadgets and a thoughtful approach to classes gives an excellent result. If you are going to seriously engage in sports, be sure to find out your initial data and evaluate the possibilities.
Read more: 6 THINGS THAT KILL YOUR MUSCLES