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Any exercise needs to be efficient, comfortable and as safe as possible for the cardiovascular system. But how to determine whether it is a normal process of training ro it is time to reduce the speed?
My fish pulse
First you need to know your maximum heart rate (MHR), for each individual age.
MHR = 220 minus “age”.
After determining MHR you can select the workload for the heart while training. For this purpose, the pulse should be measured during exercise, and it is desirable not to stop.
The easiest way to measure heart rate using an electronic heart rate monitor. But if this useful device is not in the household, then the pulse can be felt at the wrist or carotid artery, which runs along the lateral surface of the neck.
There are five so-called pulse zones, which differ from each other the result of training and the degree of load on the heart.
Wake up your heart
If your pulse quickens to a value of about 60 percent from MHR, training is entering a zone of healing hearts. In this area comfortable to train for those who have a weak physical shape. Or those who just started to workout, because this load is safe for the most people.
Begin to burn fat
Indicator 70 percent from MHR represents a workout in the fitness area. To achieve this increased heart rate you will have to increase load and go to step quick step slide, slow running or to the gym — depending on the degree of preparedness.
During this type of exercise body starts burning fat, and consumes more calories than in the previous zone.
The optimal level
With increasing heart rate up to 80 percent MCS training moves into aerobic zone. Such intensity of heart rate can be achieved by going from a relaxed gymnastics to dancing or step aerobics.
However, the number of used fat is reduced, and in the “furnace” to begin to use the carbs.
Train endurance
When the heart rate reaches 90 percent from MCSS, comes the so-called anaerobic training zone. This load level correspond to the most mobile of sports games, skiing, skating and intense Cycling.
As experts say, in the anaerobic zone is well trained overall stamina. Since this load level increases the amount of oxygen in body cells, respiratory and cardiovascular system have to work with greater intensity.
However, it is less fat, and burned almost only carbohydrates. That is why dieters are advised to alternate aerobic and anaerobic zone of training, not to bore the body so much and spend the optimal amount of calories.
Maximum load
If the heart rate reached 90-100 percent of your maximum heart rate, exercise was included in the last zone, or zone of the red line. The cardiovascular and respiratory systems are working at maximum capacity. For example, with a sharp uphill climb on the bike or a very fast run.
In this zone, the maximum burnt calories is reached but most of them are carbohydrates. Long training in this area can only be suitable for a person in very good physical shape or a professional athlete.
For beginners experts recommend to refrain from such loads. And usually a short training in the area of the red line alternates with load in the previous anaerobic during interval training.
Moore about calculating your heart rating training zones watch in the vide below:
