How to determine your optimal corridor physical activity Bashny.Net

What should be target heart rate value during exercise? Enough Your physical activity to improve health? Position of cardiology regarding the need for physical exercise is unequivocal.

For the human body harmful two extremes, as lack of activity (especially lack thereof) and redundancy exercise, leading to fatigue. Assessment of heart rate is a simple trick that enables you to "get in the eye", defining optimal corridor exercise.

 





How to measure the pulse

Find and count the correct pulse rate is quite simple:

• Radial artery where pulse is usually measured, is located on the inside of the wrist approximately in the middle of the distance between the middle and outer side corresponding to the thumb of the hand.
• Put on the specified area of the pad of the index and middle fingers, then begin to exert increasing pressure on this area until a sense pulse.
• Count the number of beats in 10 seconds and multiply the result by 6, and the final value is the pulse rate (heart beats) in one minute.

Pulse in numbers

For people who do not have serious heart disease and not taking medications that slow the heart rate, a maximum limit level of the pulse is determined by the formula:

220 minus your age.

 

In the presence of heart problems you should consult a cardiologist or to calculate maximum bullets by the formula:

200 minus age.

 

Target heart rate zone during exercise should be between 50-85% of the maximum allowable level. Class exercise in this range will guarantee You the lack of fatigue and maintaining good health.

 

Age

Target heart rate zone

50-85%

The average maximum heart rate 100%

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

83-140

165

60 years

80-136

160

65

78-132

155

70 years

75-128

150

 

If You led an inactive lifestyle, increase physical activity gradually: the first week of training, hold the pulse in the area of 50% of the maximum, then increase the intensity of your workouts, achieving a growth rate of about 10% every 1-2 weeks.

For people with cardiovascular disease , the extension of the pulse range from 50% to 70-85% should be very gradual, approximately over 6 months.

 

The optimal level of routine physical activity

In accordance with the recommendations of the American Heart Association to maintain normal operation of the cardiovascular system, any person need to execute is:

• 5 days a week for 30 minutes physical activity of moderate intensity
• or 3 days a week for 25 minutes of active physical activity intensity

 

Load moderate intensity corresponds to the target heart rate 50-70% of maximum capacity (walk at a fast pace, ballroom dancing, leisurely riding a bike, Canoeing, roller skating, Golf, badminton, actively playing with children, riding a stationary bike, raking leaves, etc.).

Load the active intensity is achieved pricelevel the heart rate 70-85% of your maximum (running, quick riding a bike, jumping rope, tennis, beach volleyball, basketball, soccer, fast dripping shovel, snow removal, heavy farm work, etc.).

 

Also interesting: Exercise for the heart is the main muscle of our body

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Target heart rate zone for fat burning or improved fitness

If the goal of Your practice is the reduction of body weight due to fatty tissue, then physical activity should correspond to the pulse rate of 60-70% of your maximum heart rate.

If the exercise is not aimed at maintaining and improving physical fitness, increase strength and endurance, range of target heart rate should be 80-90% of the maximum allowable level.published

 



Source: drblog.ru/shkola-zdorovja/22-fizkultura/358-tselevoj-puls.html