The load of physical exercises is characterized by ... Physical exercise load, characterized by an increase in heart rate

Physical exercises are the simplest and most effective way to keep the body in excellent condition, to maintain and constantly improve health, and also work on yourself in all directions. However, you should pay attention to the fact that excessive loads often lead not to a better result, but to trouble. Because of the overload, you can damage the muscles, joints, ligaments and even bones, this can have a very negative effect on your vestibular apparatus, so monitoring is very important in carrying out any physical exercises. The load of physical exercises is characterized by various parameters, which will be discussed further. There are different indicators, looking at which, you can determine whether you did not overdo it with diligence during training - so you can always keep your body, heart and other organs safe. However, it is commonly believed that the load of physical exercises is characterized best by the most basic method. How? You will learn more about this later.

Optimality of loads

When you are just starting to play sports, you may have a different reaction to what the training will do with you. Someone will want to do as many exercises as possible, from the very first day achieve maximum effects. And other people will only try to strain - and immediately report that they are already tired and can not continue to do. That's why you should know about the optimality of loads during classes. The load of physical exercises is characterized by different indicators, but one thing is certain for sure - if these figures are too small, then the load will be insufficient to have any noticeable effect on your body. And if they turn out to be too high, then you risk harm yourself, and not benefit. For all this, there are a number of definite signs by which you can determine if the load is sufficient for you, whether it is redundant or optimal. For example, if your face and body only turn slightly red, then you are not doing enough diligently, but if they are already purple, lips and some other areas are cyanotic, then you need to reduce the ardor. The optimal load on the eye can be determined by sweating, by the way you breathe, how you feel in general, and so on. However, this will all be very inaccurate. That's why you need to know exactly how the exercise load is characterized more accurately.

Characteristics of physical exercises

As you have already understood before, when performing physical exercises, the load is characterized by various indicators, which will be discussed in this part. It can be characterized by the number of repetitions of one exercise - the larger the quantity, the stronger the load. Also, as a defining parameter, you can take the pace of execution of your exercises, the amplitude of the movement, the starting position, which you occupy beforehand. All this can give you information about how hard you will conduct your training. As you can easily understand, with an increase in almost all parameters, the load also increases, and with their decrease it falls. After spending a little time analyzing, you can choose for yourself the ideal pace, types of exercises and their intensity, to squeeze out the maximum of the exercises, without overstressing. However, very often athletes can be noticed with pulse-meters on their hands or on their chests - why do they do it? It's all about the phenomenon of physical exercise, characterized by an increase in heart rate. This is what will become the main topic of the conversation.

Heart rate

Physical exercise load, characterized by an increase in heart rate - this is what most athletes look at first. You can focus on many factors, but it is the heart rate (or, more simply, the pulse) is the most accurate measure. As in the case of previous factors, there is a direct connection here - the more intense your exercises, the higher your pulse will be. And if in previous cases you could control your loads only approximately, in this case you can, with accuracy to the impact per second, say how much you strained during the training. Physical exercise load, characterized by an increase in heart rate - this is something that every athlete, professional or amateur should know about. But how to use this system correctly?

Maximum heart rate

The size of the load of physical exercises must somehow be measured, and for this there are special formulas that you can easily apply to yourself. Naturally, it is worthwhile to understand that this is an average value, and the heart is too complex a body to calculate its actions with an accuracy according to the average index. But still this is a much more accurate method than all the others that exist today. So, you should start with the calculation of the maximum heart rate per minute that can give out the heart of a person of your age. To do this, you need to take the number 220 and take away your age from it. Thus, if you are 20 years old, then your heart can reach 200 beats per minute, and if you are already 60, you should not expect it to beat faster than 160 beats per minute. But this is only the maximum indicator, which has nothing to do with real data - to them it applies only indirectly. So you can be calm - you do not have to bring your heart to the maximum. But how in this case is the correct dosage of exercise?

Threshold heart rate

Physical loads and their dosing are practically a whole science, and this article is only the tip of the iceberg. But if you are not a professional athlete, then you will be enough and what you read here. So, it's time to move on to more realistic values, and the first is the threshold heart rate. This is the pulse that is minimal for you in the process of physical exercises, which can bring you some benefit. If during the training your pulse falls below the threshold value, it means that you need to press and add at a pace, increase the amplitude, reduce the number of breaks and so on. How is the threshold determined? You have already calculated the maximum frequency for your age - 75% of it will be your threshold frequency. This means that if you have a maximum of 200 beats per minute, then the threshold value is 150 beats per minute. If your heart beats more slowly, then you need to increase the intensity of the load.

Peak heart rate

By analogy with the threshold frequency, there is also a peak frequency - it demonstrates which pulse should be at your maximum during physical exercises. Exceeding the peak value can lead to serious health problems, so you should always carefully monitor this indicator. The peak frequency is calculated similarly to the threshold frequency, but only instead of 75 percent you should use the indicator in 95 percent. This means that at a maximum frequency of 200 beats per second and a threshold frequency of 150 beats per second, your peak frequency will be 190 beats per second. Now that you know what the load of exercise is, you can ideally choose the norm for yourself.

Zone of moderate intensity

Regardless of your age, you can always refer to a special system of calculating the intensity of training. The intensity is divided into four zones, each of which is characterized by its own characteristics. The first zone is of moderate intensity, where the pulse does not exceed 130 beats per minute. It mostly deals with beginners, old people, as well as those who have weak health - only here they can have any effect. Experienced athletes and professionals use this zone exclusively for warm-up.

Zone of medium intensity

The next zone is of medium intensity. Here your pulse can go up to 150 beats per minute. Basically, beginning athletes try to engage in this zone in order to develop endurance, to begin to form a muscular structure and to strengthen the health of the heart, then to move to a more serious zone. Loads in this zone can be performed up to several hours in a row.

High intensity zone

The maximum pulse for this zone is 170 beats per minute, and you already know that this is a very serious indicator. If you are going to carry loads on the body within this zone, then it is recommended to do this no longer than an hour, because your body is already quite a serious impact. This zone is different in that it includes anaerobic, that is, oxygen-free mechanisms for providing muscles with energy. Naturally, not only they act - aerobic mechanisms do not turn off, but simply function in parallel. 150 beats per minute is the point, which is called ANPO, which stands for the threshold of anaerobic exchange. The more experienced an athlete, the higher his threshold is.

Zone of maximum intensity

Well, the last zone is different in that it is on the border of your possibilities. Exercises here are often incredibly intense, so do not recommend them longer than half an hour, and some are generally only performed for 3-5 minutes to avoid negative consequences.