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Pulse zones: the result without harm to health
Any training should be not only effective, but also comfortable, and as safe as possible for our cardiovascular system. You can maintain this balance by controlling your pulse during the entire workout. This will help, on the one hand, not to overload the body, and, on the other hand, not to train “idle”.
What does heart rate give us? It is believed that the lower the heart rate (heart rate), the better the health of the cardiovascular system and your heart needs less contractions to “pump” the right amount of blood. The exception is people suffering from, for example, braycardia (slow heart rate) or other heart diseases.
Classes in a certain pulse zone allow you to achieve your goals in the shortest possible time and without harm to your own health.
To properly and productively manage your physical capabilities, you need to calculate your EMERCOM (maximum heart rate). For this, there is a formula: from 220 you need to subtract your age. Next, you should determine what percentage of the MHR is your heart rate during training. The obtained indicator will allow you to orient, in which of the pulse zones you are at the moment, and how it affects your body and, in particular, the heart, the load performed.
Keep in mind that the pulse should be measured during exercise, without stopping the exercise. It is best to use an electronic pulse meter. Another less convenient way to measure the pulse is to palpate the carotid, temporal or radial artery.
There are five main pulse zones. They need to be guided to determine the degree of load on the heart and the results of training.
60-70% of the MHR is the therapeutic (cardiac) zone. For people with poor physical fitness. The load on the heart in this zone is minimal, respectively, and the probability of harm is the lowest. This can be a morning exercise, a walk in the park or a not very intense warm-up.
70-80% of EMERCOM is a low (fitness) zone. Great for those who want to lose weight. Within this zone, fats are actively burned in the body. It can be jogging or climbing stairs.
80-90% of EMERCOM is an aerobic zone. Having reached the indicators of this zone, the body not only burns fat to obtain the energy it needs, but also begins to use carbohydrate reserves. Options for this load are dances or step aerobics.
90-95% of EMERCOM is an anaerobic zone. This area is designed for the development of endurance. It should be borne in mind that getting into this zone our body will burn mainly only carbohydrates. Therefore, it makes sense to alternate aerobic and anaerobic training. Getting into the anaerobic zone will provide, for example, skiing or intensive cycling.
More than 95% of the MHR is the zone of maximum load. This intensity of the load is not available for everyone. As a rule, only professional athletes train in this zone and only on the eve of competitions.
Thus, practicing in certain pulse zones, you can adjust your physical activity depending on the desired result. And for the effectiveness of the overall result - alternate loads from different zones. But, as always, do not overdo it – adequately assess the state of your health. After all, for example, if you are a novice athlete and are not well prepared physically, then classes in the zone of maximum load can end for your health very sadly.
P.S. And remember, just changing our consumption – together we change the world!
Source: fitfixed.com
What does heart rate give us? It is believed that the lower the heart rate (heart rate), the better the health of the cardiovascular system and your heart needs less contractions to “pump” the right amount of blood. The exception is people suffering from, for example, braycardia (slow heart rate) or other heart diseases.
Classes in a certain pulse zone allow you to achieve your goals in the shortest possible time and without harm to your own health.
To properly and productively manage your physical capabilities, you need to calculate your EMERCOM (maximum heart rate). For this, there is a formula: from 220 you need to subtract your age. Next, you should determine what percentage of the MHR is your heart rate during training. The obtained indicator will allow you to orient, in which of the pulse zones you are at the moment, and how it affects your body and, in particular, the heart, the load performed.
Keep in mind that the pulse should be measured during exercise, without stopping the exercise. It is best to use an electronic pulse meter. Another less convenient way to measure the pulse is to palpate the carotid, temporal or radial artery.
There are five main pulse zones. They need to be guided to determine the degree of load on the heart and the results of training.
60-70% of the MHR is the therapeutic (cardiac) zone. For people with poor physical fitness. The load on the heart in this zone is minimal, respectively, and the probability of harm is the lowest. This can be a morning exercise, a walk in the park or a not very intense warm-up.
70-80% of EMERCOM is a low (fitness) zone. Great for those who want to lose weight. Within this zone, fats are actively burned in the body. It can be jogging or climbing stairs.
80-90% of EMERCOM is an aerobic zone. Having reached the indicators of this zone, the body not only burns fat to obtain the energy it needs, but also begins to use carbohydrate reserves. Options for this load are dances or step aerobics.
90-95% of EMERCOM is an anaerobic zone. This area is designed for the development of endurance. It should be borne in mind that getting into this zone our body will burn mainly only carbohydrates. Therefore, it makes sense to alternate aerobic and anaerobic training. Getting into the anaerobic zone will provide, for example, skiing or intensive cycling.
More than 95% of the MHR is the zone of maximum load. This intensity of the load is not available for everyone. As a rule, only professional athletes train in this zone and only on the eve of competitions.
Thus, practicing in certain pulse zones, you can adjust your physical activity depending on the desired result. And for the effectiveness of the overall result - alternate loads from different zones. But, as always, do not overdo it – adequately assess the state of your health. After all, for example, if you are a novice athlete and are not well prepared physically, then classes in the zone of maximum load can end for your health very sadly.
P.S. And remember, just changing our consumption – together we change the world!
Source: fitfixed.com
