Pulse zones. Formulas for a safe pulse in training. Sports bracelet

The heart is the most important organ of man. To overestimate its importance in our body is simply impossible. Thanks to sports, you can increase the possibilities of the cardiovascular system and make your life more intense. However, without a competent approach to training can harm the heart. In this article, we will consider what the pulse and pulse zones are, and discuss how to train to make the heart stronger.

Heart rate

What is the heart rate (heart rate), you can guess from the name. This is the number of heart beats per minute. To date, most training plans are based on the pulse zones, which are determined relative to the heart rate. These zones are calculated individually for each person. The most accurate results can be achieved thanks to functional diagnostics of the cardiovascular system, but for us this accuracy is unprincipled. Therefore, we calculate the zones independently. To do this, we need to know the pulse at rest and the maximum number of heartbeats.

How to measure the pulse on your own?

So, to determine the pulse at rest, we need to count the number of heartbeats per minute. The easiest way to do this is to find a pulse on the wrist, temple or neck and count how many strokes there will be for a minute. For those who have blood vessels well hidden under the skin, there are pulse monitors. It is best to do this in the morning, in a sitting position, before breakfast. Having determined the pulse in a calm state, you can get fairly accurate information about the health of the cardiovascular system. The stronger it is, the lower will be the indicator we are considering. The norm for an average person is 55-70 beats per minute (at rest). Although it all depends on age, gender and level of physical fitness. For marathon runners, for example, the heart is well trained, so they have 40 cuts per minute to supply the body with blood.

How to calculate the maximum heart rate (MHSS)?

несложно. Find out the maximum allowable heart rate is easy. There are three formulas for determining the MCHSS:

1. 220 - the age. This is the easiest and fastest way.
2. For men, the formula looks like this: 214 - (age multiplied by 0.8). And for women like this: 209 - (age multiplied by 0.9). This method is considered more modern.
3. The third option is the most accurate, but it requires much more time and effort and will fit only to absolutely healthy people. It is necessary to conduct a running test with a pulse measurement.

Having calculated the main indicators, we can proceed to a review of the pulse zones and choose the most suitable one for ourselves.

1. "Cardiac", or therapeutic

This is the most sparing zone, which is why it is called therapeutic. The pulse range is 60-70% of the MCHSS. Training in this zone is suitable for those who are just beginning recovery and have poor physical training. A low intensity load trains the heart muscle without exposing it to fatigue risk. At the level of the "heart" zone, morning exercises and a warm-up before the strength training should take place. To achieve it, it is enough to perform any exercises with low intensity and load or just walk on a flat surface.

2. Fitness, or low zone

The fitness zone is in the range of 70-80% of the MChS. In this case, the metabolism works in such a way that energy is taken from the fat deposits. Thus, the fitness area allows you to burn fat and reduce body weight. A simple walk will not be enough to bring the pulse to this level. To do this, you need to speed up your step, climb stairs, jog, or do gymnastics at an average pace.

3. Aerobic zone

When the pulse reaches 80-90% of the maximum, the aerobic zone begins. Because of the increased intensity of training, the body begins to spend more calories. To remove from the body of fat, he does not have enough time, so he begins to receive energy from the carbohydrate reserve.

4. Anaerobic zone

When the pulse rate reaches 90% of the maximum level, an anaerobic load zone begins . The body begins to lack oxygen and switches to anaerobic nutrition of cells. Fats in this zone are practically not burned, but the body receives energy from carbohydrates. Metabolism in the anaerobic regime leads to the appearance of a byproduct - lactic acid. It is this acid that creates a feeling of fatigue in the muscles that appears when running fast for short distances.

Education in the muscles of lactic acid makes training in the anaerobic zone short. However, they are very effective, as they develop muscular endurance. In cells of muscle tissues there are buffer substances that bind lactic acid, allowing muscles to work longer. When these substances are consumed, the content of lactic acid in the muscles grows, and they begin to get very sick. The organism tries to adapt to this and produces even more buffer substances. Then the next workout will last longer. Another name for the anaerobic zone is the zone of power endurance. Now you know the reasons for it. Training in this mode also contributes to the growth of muscle mass.

5. Maximum loading area

When the pulse approaches 100% of the MChS, the maximum zone begins. Here the body works at the limit of possibilities. All stocks and buffer substances are consumed, and the cardiovascular and respiratory systems function as efficiently as possible.

In the zone of maximum load, a large number of calories are consumed, and the predominant process in the body is anaerobic. Usually, training in this mode is necessary for athletes before the competition. Those who want to lose weight and strengthen muscles, do not necessarily bring themselves to such exhaustion.

How to apply knowledge about pulse zones?

Beginners, as well as those who are engaged in fitness for healing and strengthening the body, it is necessary to alternate the first four pulse zones in training. Warm-up for that and invented to smoothly prepare the body for higher loads, so it's worth starting in the "heart" pulse zone.

To lose weight, you need to alternate the fitness area with aerobic. When you feel that your body is ready for more, gradually connect short anaerobic workouts that increase your endurance. By the way, if you get used to measuring the load not by kilometers, but by minutes and hours, it will be much more convenient to monitor the parameters of the organism.

Increasing the pulse with physical activity is the reaction of the heart to the work of the muscles. If the pulse rate rises rapidly with moderate muscle effort, then the heart is not yet ready for such intensity. Despite the fact that the body has adaptive properties, constant work on an increased pulse is harmful to him. Ideally, there should be a small heart rate during exercise. If you train regularly and meaningfully, eventually the pulse itself will begin to "fall". And to help him, you need to control the pulse zones. It is not superfluous to include in the diet products that feed the heart muscle.

Sports bracelet

In recent years, among the adherents of a healthy lifestyle, sports bracelets have become very fashionable, they are fitness trackers. Let's find out what a sports bracelet is and how it will help us in controlling the pulse zones. This device is a small stylish gadget, which in shape resembles a clock. It can be equipped with a display, but most modern models are performed without it. The bracelet is synchronized with the smartphone, to which all the necessary information is displayed.

Depending on the model, the device can perform various functions: measuring steps, monitoring sleep phases, measuring heart rate and so on. An accessory has been created in response to a constant increase in the number of people who are overweight. The bracelet further motivates the person and allows him to clearly understand whether he has fulfilled the training plan (is compiled depending on the purpose) or not. In our case, the bracelet is convenient in that it allows you to constantly see the pulse rate, without being distracted by its calculation.

Of course, you can do without this gadget, and even without a count, because we know what load to which pulse zone refers. Nevertheless, the pulse rate is an individual indicator, so it is still desirable to consider it. You already know how to measure the pulse yourself. Practice this issue practically, using some method, during different training regimes, and you will be able to identify your guidelines. After a week or a month, repeat the calculation and adapt the training program to new results. And they will necessarily, if you do everything right.

Conclusion

Today we have learned what pulse zones are. This knowledge will help you approach training more sensibly. Remember that heart health is not less important than a beautiful appearance, so it's worth taking care of it!