Heart – the most important vital organ of the human body. Exercise and moderate exercise can promote pulse person the growth opportunities of the heart and the cardiovascular system in general. People who started to play sports, your body is subjected to stress, and hence the heart.
Therefore, surely it is important to understand what processes occur in this area during training, so in today’s article we will talk about a person’s pulse during training, as well as learn how to calculate the maximum heart rate for fat burning and heart rate zone.
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What you need to know about the pulse of every person
First, before the start of training should measure your heart rate at rest and after exercise. The most faithful heart rate at rest is the one that you measure from sleep. Just sit and feel the pulse in the neck or on the wrist. Should be considered for 30-60 seconds.
The stronger the cardiovascular pulse person system, the smaller will be the pulse of the person. In professional athletes it is primerno40 beats per minute. Of course, everything depends on the age, sex and natrenirovannosti body. But approximate figures will be the same. We just have healthy heart rate should range from 55 to 70 beats per minute.
So define your normal heartbeat can start training , you might think. We say that while it is still early. The second thing you need to do to exercise – a calculation of the maximum heart rate (MHR). This figure will be for you below that your heart rate should not go.
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The formula for calculating maximum heart rate
There are several ways and formulas determining MHR:
1. The easiest and fastest way. But not the most accurate.
MHR = 220 – your age.
2. A more modern and precise method of calculation.
MHR = 214 – (0,8 × age)
MHR = 209 – (0,9 × age)
Now, when you know your heart rate at rest and your maximum heart rate, you can start training. Their intensity and dynamism pulse person must depend on the goal you want to achieve.
Exercise should be based on this goal. For example, if you are doing to lose weight, then you do not need much to strain and unnecessarily increase the load on the heart.
If you do not know how to calculate the heart rate for fat burning can use the above online service that is designed not only heart rate zone for zhirozzhiganiya, but also other training areas human heart.
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What are the training heart rate zone
To avoid wasting energy and not to overtax the cardiovascular system, refer to the following list of so-called “heart rate zones.” This pulse ranges such values at which the energy is redistributed and the body begins to behave differently.
1. Therapeutic area or heart area
For loads in this zone your heart rate will be 60-70% of MHR. Typically, such training is used for medicinal purposes for people who do not have a good physical preparation. Load at the same time low, and the heart of trains without risk.
But this does not mean that if you have a good phys. preparation, you can safely skip this area. It should warm up, do exercises in the morning, walk in nature.
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2. The fitness area or zone of low
Pulse will be equal to 70-80% of MHR. Just in this area begin to burn fat. Exercise of this intensity will help reduce body weight. The load in this area comparable to a brisk pace, jogging, gymnastics, climbing stairs.
3. The aerobic zone
In this zone, your heart rate will range from 80 to 90% of MHR. Under these loads the body does not have time to withdraw fat and get energy from them, so he goes to carbohydrates.
4. Anaerobic zone
Pulse about 90% of MHR. The body is not enough oxygen in the blood and the cells go into an anaerobic, or oxygen-free mode. In this case, the fats do not help the body to restore energy and continue to burn carbohydrates.
With such heavy loads there is muscle pain, fatigue, signaling that they start to grow. Therefore, if your goal is muscle gain , you should train in this area.
5. The zone of maximum load
Pulse reaches MHR. You train at full capacity, cardiovascular and respiratory systems operate at maximum.
With such a heavy load body spends the highest amount of calories, but burning with all the same carbohydrates. Such exercise need professionals, athletes before competition. If you do not belong to their number, it is not necessary to load the body so.
For those who began to engage in sports for health, fat loss and weight loss, or a set of muscle mass, in general, not professional, it is advisable to train in the first four zones.
Knowledge of these pulse zones to help you plan your workouts with maximum benefit to the organism. Using the methods of measuring heart rate, you can not perenagruzhat your heart, but only potreniruetes it. This means that the exercise will only benefit you. That’s all we pulse person wanted to tell you about the pulse of the person.