Training correctly: heart rate and heart rate zones

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

For a long time, I was convinced that in order for the training to have the maximum effect, it is necessary to give all the best for 120%. You need to train without sparing your strength, until you can move a single limb. It turned out that such training can be not only dangerous, but also not bring the expected result. When jogging, swimming or other activities that increase the load on the heart, it is necessary to constantly monitor an indicator such as heart rate.

Heart rate is the heart rate, in the common people, the pulse rate. Usually, the lower this indicator, the better the health of a person's cardiovascular system is considered (with the exception of some diseases, such as bradycardia) - this means that the heart needs fewer contractions to pump the required volume of blood. In addition, heart rate can serve as an indicator of the intensity of training. To do this, firstly, you need to calculate the MHR (maximum heart rate) of a person using the formula 220 - age. Now, depending on how many percent of the MHR is the heart rate during training, it can be attributed to one of the zones and understand how it affects the body.

• Therapeutic (cardiac) zone - 60-70% of the MHR. This area is for people with poor physical fitness. In this zone, the workload on the heart is very loyal, and the likelihood of harm is low. In this zone, as a rule, the pulse is located during morning exercises, a not very intense warm-up or even a regular walk.
• Low (fitness) zone - 70-80% MHR. Training in this zone is what people need to lose weight. During such workouts, the body actively burns fat in the body to maintain its strength. A person is in this heart rate zone, for example, while jogging or climbing stairs.
• Aerobic zone - 80-90% MHR. An even more intense load, even more calories burned. But the body no longer has enough time to receive all the necessary energy due to the breakdown of fats, therefore, carbohydrate reserves are also being spent in this zone. This zone corresponds, for example, dancing or step aerobics.
• Anaerobic zone - 90-95% MHR. This zone contributes to the maximum development of human endurance. However, in this mode, the body burns almost only carbohydrates, so doctors advise alternating between aerobic and anaerobic (for example, skiing, intense cycling) training.
• The zone of maximum load is more than 95% of the MHR. Training in this area is usually done by professional athletes shortly before the competition. For people who want to lose weight or simply improve their health, subjecting themselves to such stress is not only unhealthy, but also dangerous.

So what conclusions should we draw from all this information? The most important thing is to know your goal. Why are you training? If you want to lose weight, alternate between fitness and aerobic workouts. If this is not enough for you and you want to improve your own endurance, you can add anaerobic training to your schedule. If you just want to improve your condition, include activities in the first four zones in your training plan. The main thing is to remember that excessive zeal and bringing oneself to a pre-faint state with hard training has not benefited anyone yet.