If you maintain the required heart rate during exercise, when running, to burn fat, then you can conduct training much more effectively. With knowledge of your heart rate, you can adjust the intensity and duration of physical activity and achieve results faster.
How to determine your resting heart rate
Resting heart rate is determined after waking up. To do this, you need to count the number of beats per minute while lying down. You can also determine your heart rate in the middle of the day: rest for 20 minutes while lying down and then measure the number of beats. The heart is a muscle and with the help of cardio exercises (walking, running) you can train your heart and reduce your resting heart rate. The average value is 60-80 beats per minute.
Warm-up area (recovery)
Start or end your workout with your heart rate in the warm-up zone. The warm-up or recovery zone heart rate is approximately 50-60% of your maximum heart rate. This zone allows you to prepare the body for stronger loads, or, conversely, restore strength. The greatest fat burning occurs in this zone, but since the intensity of the warm-up is low, a very small amount of fat is burned overall.
Training in this zone allows you to speak freely, although breathing may be slightly difficult. This zone does not provide any particular benefits in training the heart and respiratory system, but at the same time it affects the stabilization of pressure and excess weight.
Pulse for fat burning
The fat burning zone (fitness zone) is on average 60 to 70% (according to different formulas the results differ slightly) of the maximum heart rate. It becomes more difficult to breathe, but it is possible to speak short sentences. Reaching these heart rate levels requires you to move more intensely than in the warm-up zone, so you walk a greater distance. Fat is burned intensively in this zone; the amount of fat burned is affected by the length of the distance and your weight.
Aerobic zone
In the aerobic zone, your heart rate is approximately 70-80% of your maximum. heart rate, breathing is difficult, you can only say short phrases. This zone develops endurance, improves heart and lung function, and builds new blood vessels. To achieve best results, you need to practice from 20 minutes to an hour. To reach the aerobic zone heart rate, you need to move even faster - race walking or running, and you will again cover a greater distance and burn more calories per minute.
Anaerobic zone
In general, in the anaerobic zone the heart rate is from 80 to 90% of the maximum heart rate, it is impossible to say. Exercise in the anaerobic zone increases your VO2max. Exercise in the anaerobic zone leads to the production of lactic acid. This zone is usually trained for 10-20 minutes or as part of interval training.
Limit zone
The limit zone is 90 to 100% of your maximum heart rate. Most people cannot stay in this area for more than a few minutes. Exercising in the maximum zone can be done only for minute intervals during interval training, then reducing the intensity of the activity. To train in the limit zone, you must consult a doctor.
How to check your heart rate zones
You can check the results obtained using the formulas experimentally.Your heart rate zones are too low if:
- You have to practically stop to stay in the warm-up zone
- If you are running very easily, and your heart rate is already above the warm-up zone
- At an average load, your readings are at or above the upper limit of the aerobic zone
- Under heavy load, the heart rate value is above the speed (maximum) zone
Your heart rate zones are too high if:
- You're walking fast and hard, but you're below the warm-up zone.
- You are jogging at a moderate pace but have not yet reached the fat-burning zone.
- You're at your limit but still haven't reached the maximum zone.
Information about heart rate is important for any person, regardless of his state of health and age. The pulse is an indicator of the work of the heart muscle and the body as a whole, since it can be used to draw a conclusion about the full saturation of organs with oxygen.
During physical activity, in a stressful situation, or when taking medications, heart rate data can help you decide the right decision when providing assistance, need or refusal to take medications. For those who want to get rid of excess weight You also need the ability to measure your pulse correctly, since metabolic processes slow down when it decreases.
Therefore, knowledge of how to measure your pulse yourself without special equipment and assistance is very important.
The heart muscle works continuously, contracts and pushes oxygenated blood into the blood supply every second. You can measure your heart rate yourself without the help of instruments by touching the blood vessels that tense during heart contraction. To correctly measure the pulse, it is important not only to find the right place where the vessels are as accessible as possible to touch and their sizes allow you to control the vibration of the walls without interference, but also to know how to determine the pulse.
The pulsation is well palpated (palpable) on the arteries: 
- elbow;
- brachial;
- sleepy;
- temporal;
- femoral;
- popliteal
With a strong heartbeat, the pulsation can even be measured on a finger. When weak, only on the largest artery - the carotid artery.
Different methods of measuring pulse can be used, but in everyday life, the only accessible and objective one - palpation - is based on the vibration of the vascular walls transporting blood from the heart muscle to the internal organs. Good points on the human body to measure heart rate using this method are the arteries: the radial artery, located on the wrist, and the carotid artery, located on the neck.
In order to constantly monitor the work of the heart, you need to know how to measure your pulse at home, without turning to doctors or disturbing your family.
How to measure on the carotid artery?
The carotid artery is one of the large vessels that supplies blood to the brain. Therefore, even with insignificant heart rate indicators, it will be easy to feel the vibrations of the walls on the carotid artery and measure the pulsation. On the carotid artery vessel, the pulse measurement technique is effective due to:
- size;
- pairing;
- availability of a place for examination.
Finding the carotid arteries is easy as follows:
- Place two fingers of your right hand tightly together: index and middle.
- Place your fingers on the thyroid cartilage (Adam's apple).
- Slide to the side until it reaches the indentation on the neck.
- Feel the point of the most obvious pulsation of the vessel.
To measure the pulse in this place yourself, you need to:
- Sit on a chair and lean back.
- Prepare a stopwatch, a watch with a second hand, you can also use the functions of your mobile device.
- With the relaxed fingertips of the right hand (for left-handed people - the left), folded together, feel the pulsation of the carotid artery.
- Record the time and count out loud the pulses of blood against the walls of the artery.
Heart rates less than 60 beats per minute and more than 100 beats per minute require medical attention.
Heart rate can be measured on both paired arteries: right and left, but this should not be done simultaneously. Do not press too hard on the vessel, so as not to stop the blood flow, causing dizziness or loss of consciousness.
Pulse measurement locations
How to count correctly in the area of the left half of the chest?
Heart rate can be measured by touching the palm of your hand to the left side of your chest:
- in men - under the left nipple;
- in women - under the left breast.
Counting on the left side of the chest with an increased pulse is considered reliable.
To measure and get correct data, you need to know how to count your pulse. To do this you need:
- Strip to the waist.
- Take a lying position.
- Record the time on a stopwatch, timer or watch.
- Place the palm of your right hand on the left side of your chest.
- Count the number of heart beats in 60 seconds.
How to determine on the radial artery yourself?
Despite the availability of the method, not everyone knows how to count the pulse on the hand correctly. Knowing how to measure the pulse by palpating the radial artery, which is located on the wrist, you can obtain objective information about the state of your health. The radial artery is released through the skin so that its pulsation is noticeable even to a non-specialist.
To understand how to measure the pulse on your hand yourself, you should find this place:
- Sit on a chair.
- Relax your left hand.
- Place your hand palm up.
- Place the 2nd, 3rd, 4th fingers of your right hand on the inside of your wrist.
- Press the radial artery and feel the pulsation.
- Using the algorithm for measuring the pulse on the radial artery, calculate the number of pulse oscillations:
- put a stopwatch in front of you;
- Count your heart rate for 1 minute.
The heart rate of a healthy person should normally be from 60 to 80 beats per minute.
On the right or left hand?
Having understood how to calculate the pulse manually, you need to decide on which hand it is preferable to measure it.
You can measure it on your hands: right and left, normally the measurement result should be the same. But practice shows that more correct results are obtained on the left hand, located closer to the heart.
Knowing how to take your pulse on your arm can help save your life.
Algorithm of actions
The algorithm of actions when measuring pulse is not complicated, but for the reliability of the results, it requires precision execution. A step-by-step execution of the algorithm will allow you to understand how to correctly measure the pulse on your hand:
- Prepare a stopwatch and place it in a position convenient for monitoring.
- Remove items of clothing that are constricting and impeding access to blood vessels, wrist watch and rings, so that nothing interferes with blood circulation.
- Sit comfortably, leaning back in a chair, or take a horizontal position.
- Turn the palm of your left hand up.
- It is acceptable to lightly press your hand to your chest.
- Using three fingers of your right hand: index, middle and ring, simultaneously press on the artery.
- Feel for clear pulses of blood inside the vessel.
- Start the stopwatch and count the contraction frequency for 60 seconds.
- Measure your pulse on right hand in a similar way.
- Record the result.
Systematic measurement of pulse should be carried out under the same conditions: in the same position, at the same time of day, for a certain amount of time.
Method of counting in 10 seconds
Speaking about how to calculate the pulse in 10 seconds, it must be said that this technique is used by athletes during active sports.
Using a 10-second heart rate count multiplied by 6 allows them to quickly measure the number of heart beats per minute and determine physical activity.
It is not recommended to use this technique in all other cases, since this calculation has a very high error - up to 18 beats per minute! This is explained by the fact that a person cannot correctly take into account the first and last heart sounds in an exact 10-second period.
More accurate data can be obtained by recording the time spent on 10 pulsations. How to calculate the pulse per minute when measuring 10 beats:
- Feel for clear vibrations of the artery walls in a convenient place.
- Start the stopwatch.
- Count the vibrations of the artery from the second beat.
- Stop counting after 10 heartbeats.
- Record the time.
The counting method is as follows: 10 beats x (60 seconds / fixed time). For example, if 4 seconds have passed in 10 beats, then the pulse is at the moment will be equal to 150 beats per second = 10 x (60 / 4).
Knowledge of how to measure your pulse in 10 seconds can be important in a force majeure situation.
Which measurement option is most accurate?
The most accurate and functional option is to determine the pulse by palpation within 1 minute. Places available for self-examination are the arteries: radial and carotid.
The method of determination on the wrist is suitable when the subject is in a calm state. After physical activity, it is convenient to measure your pulse by placing your fingers on the carotid artery. Other methods are complex in terms of finding the ripple and the reliability of the information obtained.
Useful video
For more information on how to measure your pulse yourself, watch the following video:
Conclusion
- - one of the important indicators of human health. It is important to be able to measure it in a healthy person during physical activity in order to avoid harm to the body. If you feel unwell, its frequency is an indicator of problems with the heart and nervous system. Even proper nutrition for the purpose of losing weight should be carried out while monitoring heart rate.
- It is important to learn how to find and measure your pulse on your own, using a minimum of equipment. The information presented in the article will help you quickly find the location of arterial pulsation and explain how to correctly measure your pulse within 1 minute and 10 seconds on your wrist.
- Knowledge of how to calculate the pulse, methods and techniques that explain how to measure the heart rate will help you effectively examine your own body and come to the aid of others at the right time.
When playing sports, you need to monitor your condition. To do this, four indicators are used: pulse, performance, well-being and sleep quality. The most objective of them is the pulse.
Pulse counting methods
The pulse can be determined on the main arteries: on the wrist at the base thumb, on the neck or temple. When the pulse is above 170 beats per minute, its calculation is more reliable on the left side of the chest - in the area of the apical beat of the heart in the area of the fifth intercostal space.
15 second method
Count your pulse in 15 seconds. Multiply the result by 4 to give an approximate heart rate per minute.
15 stroke method
This method is somewhat more complicated, but it gives a more accurate result. Start the stopwatch at beat “0” and stop at beat “15”. Let's assume that 12.5 seconds have passed during the 15 beats. Then the pulse is: 15 × (60 / 12.5) = 72 beats per minute.
10 stroke method
This method is best used when measuring heart rate during exercise, since even with a short stop the heart rate quickly slows down. Start the stopwatch at the “0” beat and stop at the “10” beat. If, for example, 3.6 seconds have passed within 10 beats, then the pulse is: 10 × (60 / 3.6) = 167 beats per minute. The resulting value will be slightly lower than the actual heart rate during exercise. Exact value can be measured using a heart rate monitor.
Basic heart rate indicators
There are three main indicators used in sports: resting heart rate, maximum heart rate and heart rate at the deviation point (anaerobic threshold).
Pulse at rest
The resting pulse shows how fast the heart must work to ensure basic processes in the body. It depends on lifestyle and characterizes the general level of aerobic fitness.
Resting heart rate is usually measured in the morning before getting out of bed. For greater accuracy, you need to count the number of beats per full minute, repeating this measurement over several days and taking the minimum value obtained.
Every person who is seriously involved in sports should regularly track their morning heart rate and record it in a diary.
In an untrained, healthy person, the resting heart rate is usually in the range of 60-90 beats per minute. In women it is on average 10 beats higher than in men. Well-trained endurance athletes may have a resting heart rate of 40-50 beats per minute or even lower.
With regular aerobic training, the morning heart rate gradually decreases and can drop by 10-20 beats per minute less than value before they begin, which is associated with an increase in the volume and force of the heart’s impulse and vascular capacity. When you stop training, your heart rate slowly returns to its original values.
An elevated morning heart rate may be the first sign of incipient overtraining or a viral infection. With prolonged overtraining, the morning heart rate may decrease noticeably, which is also an alarming signal.
Maximum heart rate
Calculator
Initial data
Maximum heart rate
187 beats/min.
The pulse has a maximum threshold. It is individual for each person and decreases with age - on average, by 7 beats per minute every 10 years. The maximum heart rate does not depend on the level of physical fitness of a person.
The approximate value of the maximum heart rate can be calculated using the formula:
Max. pulse (beats per minute) = 208 − 0.7×age (years).
More simple formula: 220 − age (years), gives similar values for ages 30-50 years, but slightly underestimates the maximum heart rate for older ages.
Both formulas are averages and have a high error: the maximum heart rate of a particular person may differ from the calculated one by 10-20 beats per minute. The exact value can be found by performing a test measurement.
With age, not only the maximum heart rate decreases, but also other indicators: resting heart rate and heart rate at the deviation point. Moreover, the last two indicators can be influenced by regularly playing sports.
Maximum heart rate measurement
Maximum heart rate can be measured on a treadmill, stationary bike, or similar machine. During the test, the load is gradually increased until the heart rate stops increasing with increasing intensity of the exercise.
Maximum heart rate is achieved only when you feel well and have fully recovered from your last workout. Before the test, you need to warm up well: a light jog, bike ride or skiing will do. The warm-up is followed by intense exercise lasting 4-5 minutes. The final 20-30 seconds of the load are performed with maximum effort. The pulse is measured using a heart rate monitor. Manual counting does not give accurate results due to the rapid decrease in heart rate immediately after stopping the exercise.
Several measurements need to be taken over several weeks. The highest indicator will be the maximum heart rate.
For the same person, the maximum achievable heart rate may depend on the type of activity. During classes various types sports, it is recommended to measure the maximum heart rate for each of them separately.
Exercise at maximum heart rate should not exceed 5 minutes. Because it carries some risks, it should be done under the supervision of a doctor, especially for men over 45 years of age and women over 55 years of age, as well as people with heart problems.
Maximum oxygen consumption
Maximum oxygen consumption (VO2) is the amount of oxygen a person is able to use during maximum power exercise. MOC is expressed in liters per minute. The intensity of the load at the level of MOC cannot be maintained for longer than 5 minutes.
Normally, there is a linear relationship between heart rate and oxygen consumption.
Under the influence of training, VO2 max can increase by 30%. BMD can be roughly estimated by the ratio of maximum heart rate to resting heart rate. Since MIC depends on a person’s weight, it is usually calculated in milliliters per 1 kg of weight:
MIC (ml/min*kg) = 15 × max. heart rate / heart rate at rest.
In other words, the higher the ratio of maximum heart rate to resting heart rate, the higher the intensity of physical work that a person can withstand.
Pulse at the deflection point (anaerobic threshold)
With a gradual increase in the intensity of the load (for example, running speed), the pulse increases linearly up to a certain point, and then begins to lag - a noticeable bend appears in the load-pulse relationship graph. This point is called the deviation point.
The deviation point corresponds to the anaerobic threshold, that is, the maximum load that a person can maintain for a long time without the accumulation of lactic acid in the muscles.
The anaerobic threshold is the most objective criterion of endurance training. In well-trained athletes, the heart rate at the deviation point can reach 95% of the maximum heart rate. Oxygen consumption at the deflection point is also a high percentage of the VO2 max. In other words, trained athletes are able to perform intense work in the aerobic zone; The anaerobic system is activated only during very heavy loads.
Heart rate at the deviation point should be measured every few weeks to monitor changes in fitness level.
Methods for measuring heart rate at the deviation point
As a first approximation, you can take the actual heart rate when running with constant speed at a distance of 5 or 10 kilometers.
Uniform load test. For 30-50 minutes, aerobic work is performed at the highest pace, at which the exercise can be completed to the end without reducing the load, and the heart rate remains stable. This pulse will be equal to the pulse at the deviation point.
For example, if you can ride a bike for 30-50 minutes at a constant speed and a stable heart rate of 160 beats per minute, and when higher speed If you are unable to complete the distance due to fatigue, then your pulse at the deviation point is 160 beats per minute.
Test with increasing load. After a 10-minute warm-up, the person should run or bike at a steady pace for 10 minutes, maintaining a constant heart rate of 140 beats per minute. Then he increases the load to a heart rate of 150 beats per minute and runs for another 10 minutes. In the next 10-minute segment, the load increases by another 10 beats per minute. The pulse at which the load becomes impossible or requires incredible effort will be approximately 5 beats higher than the pulse at the deviation point.
Deviation point and running speed at a given distance
The maximum running speed that allows you to complete a given distance decreases with distance. The speed corresponding to the deviation point is optimal for a distance of 16-17 km. The optimal running speed for the 5-kilometer distance is 9% higher, and for the marathon (distance 42.195 km) it is 6% lower than the speed at the deviation point.
This dependence allows you to calculate the speed at the deviation point based on the actual running speed at a given distance, or, conversely, determine the optimal running speed for a given distance.
For example, if a person runs a distance of 5 km in 20 minutes, then his speed at the deviation point is 13.7 km/h. The optimal speed for the marathon for him is 13 km/h. Expected result: 3 hours 40 minutes.
Training zones based on heart rate
Based on your heart rate, you can select the optimal training intensity based on your goals. Exercise intensity is measured as a percentage of the exercise heart rate from the maximum heart rate or from the heart rate at the deviation point (anaerobic threshold).
| Training area | Pulse value | Mechanism education energy |
Target | |
|---|---|---|---|---|
| In % of max. pulse | In % of anaerobic threshold |
|||
| Aerobic zone | ||||
| Restorative | 60–70 | 70–80 | Recovery after intense training or a break from exercise | |
| Aerobic 1 | 70–80 | 80–90 | Oxygen (carbohydrates and fats) | Developing the ability to use fats as an energy source |
| Aerobic 2 | 80–85 | 90–95 | Oxygen (more carbohydrates) | |
| Development zone | ||||
| Educational 1 | 85–90 | 95–100 | Oxygen and lactate (carbohydrates) | Raising the anaerobic threshold |
| Educational 2 | 90–95 | 100–105 | ||
| Anaerobic zone | ||||
| Anaerobic 1 (duration efforts from 30 seconds up to 3 minutes) | higher 95 | above 105 | Lactate and phosphate | |
| Anaerobic 2 (duration efforts up to 10 seconds) |
Phosphate | |||
| Pulse value | Mechanism image- energy supply |
Target | |
|---|---|---|---|
| In % of max. pulse | In % of ana- erob- threshold |
||
| Restorative | |||
| 60–70 | 70–80 | Oxygen- ny (carbohydrates and fats) |
Restored after intense training or a break |
| Aerobic 1 | |||
| 70–80 | 80–90 | Oxygen- ny (carbohydrates and fats) |
Development of the ability to use the use of fats as a source of energy |
| Aerobic 2 | |||
| 80–85 | 90–95 | Oxygen- ny (more carbohydrates) |
Developing the ability to withstand prolonged high aerobic exercise |
| Educational 1 | |||
| 85–90 | 95– 100 |
Oxygen- nal and lactate (carbohydrates) |
Raising the anaerobic threshold |
| Educational 2 | |||
| 90–95 | 100– 105 |
Oxygen- nal and lactate (carbohydrates) |
Raising the anaerobic threshold |
| Anaerobic Zone 1 (effort duration 30 seconds to 3 minutes) | |||
| higher 95 | above 105 | Lactate and phosphate | Depending on the training regimen: endurance to high concentrations of lactic acid or development of speed qualities |
| Anaerobic zone 12 (effort duration up to 10 seconds) | |||
| higher 95 | above 105 | Phosphate | Development of maximum speed qualities |
The bulk of endurance training should be in aerobic zone 1 and 2, that is, below the anaerobic threshold. At the same time, long-term exercises with low intensity (in aerobic zone 1) increase the body's ability to utilize fats and save carbohydrates.
Development zone located just above and just below the anaerobic threshold; Interval training in this zone allows you to increase your anaerobic threshold.
IN anaerobic zone 1 energy is generated mainly through the lactate mechanism, which leads to the accumulation of lactic acid in the muscles. Depending on the level of training, a person can stay in this zone from 30 seconds to 3 minutes.
IN anaerobic zone 2 maximum effort develops due to the operation of the phosphate energy supply system. This effort can last no more than 10 seconds.
IN restoration zone The exercise intensity is too low to develop the body's aerobic capacity. It is used for active recreation after intense training (in particular, it accelerates the elimination of lactic acid) or for recovery after a break in exercise.
Determination of intensity zones based on anaerobic threshold
The boundaries of training zones are best determined by the anaerobic threshold.
Calculation by maximum heart rate has an approximate character. If an estimate of the maximum heart rate by age is used (the simplest method in practice), then the error can reach unacceptable values - 20-30 beats per minute.
The anaerobic threshold is a more accurate guideline, since it determines the boundary between the oxygen and lactate mechanisms of energy production in muscles.
On average, the anaerobic threshold is approximately 90% of the maximum heart rate, but it greatly depends on the degree of training of the person. For example, an amateur athlete’s anaerobic threshold may be 75% of maximum heart rate, while a professional athlete’s anaerobic threshold may be 95%. In this case, the intensity of training, determined by maximum heart rate, will be too high for an amateur athlete and insufficient for a professional athlete.
As aerobic capacity improves as a result of training, the boundaries of the training zones increase in proportion to the increase in heart rate at the deviation point.
Subjective assessment of load intensity
The intensity of the load can be determined quite accurately by your own feelings.
Scale for assessing the intensity of the load according to sensations
- "Very low"
- "Low"
- "Average"
- "High"
- "Very high"
The assessment of exercise intensity by the same person is relatively constant and reflects the level of lactic acid concentration in the muscles. The intensity in aerobic zone 2 feels "medium". By comparing heart rate and load, you can learn to determine other training zones by sensation.
Based on the book Heart Rate, Lactate and Endurance Training by Peter Jansen.
Most people have heard about cardio training at least once. This type training is actively used by athletes to improve their results. This article will discuss in detail what exactly cardio training is, how it is performed correctly and what rules it has.
Essentially, this is the same as aerobic training. Her exercises involve performing muscle movements due to the release of energy, which is produced by the oxidation of glucose molecules with oxygen. This factor distinguishes strength training from cardio, where the body produces energy using an oxygen-free method. During cardio training, not only the muscles of the body are pumped, but also the muscles of the heart. This in turn increases the endurance of the entire vascular system.
The most common aerobic workouts include long-distance running, cycling, team sports and swimming. The main distinguishing criterion for such training is its duration, which ranges from thirty to sixty minutes. At the same time, the entire training process takes place in a very dynamic rhythm.
The main goal of such training is to:
- the body has become stronger and more resilient;
- immunity strengthened;
- the person has become more resistant to stress;
- the body became athletic and lost weight;
- the cardiac system began to work better.
Today there are several types of cardio training. There are separate sets of strength exercises, as well as special programs for women who want to lose weight. In addition, such a load is very useful for beginners in sports, since it makes it possible to prepare the heart for the upcoming loads.
Cardio for burning fat
Using cardio training to lose weight- This is a very popular trend in fitness today, especially for middle-aged women. For this purpose in gyms are used . Regarding independent training without a professional trainer (), as practice shows, such exercises not only do not bring the expected result, but can also harm a person by causing injury.
With the right approach to performing exercises under the guidance of an experienced trainer, these aerobic exercises effectively help in the fight against excess fat deposits. This effectiveness of the method is explained by the fact that under large and intense loads, lipids quickly oxidize and turn into energy, due to which a person can endure fairly heavy loads for a long time. Even experienced strength athletes and bodybuilders recommend aerobic training for beginner athletes.
You should also know that when performed correctly, cardio exercises are an excellent preventive measure for preventing the occurrence of vascular and heart diseases, which usually affect people from middle age. Those athletes who regularly train using this method are more resilient. This in turn increases their longevity and improves their health.
Frequency and timing of cardio training
In this type of physical activity, the load falls on most of the muscles and internal organs. During such training, the heart rate greatly accelerates. During exercise, the athlete inhales large quantities of oxygen, which takes part in the combustion of carbohydrates and fats, which leads to rapid weight loss.
Regular exercise can normalize blood pressure, speed up the digestion process and improve overall health. They also have a beneficial effect on a person’s morale and lift his spirits. However, in order for aerobic training to be truly beneficial and effective, it must be done correctly. The most important conditions aerobic exercises are considered duration and frequency and performance.
The total duration of the entire workout should be thirty minutes. After the body gets used to the new loads, the training time can be increased to one hour. However, not all people have the opportunity to devote an entire hour to studying every day. In this case, trainers advise combining these exercises with normal daily activities. For example, instead of going to work or to the supermarket by car, you can get there by bicycle, or instead of taking the elevator, you can walk up the steps to your apartment.
Training frequency refers to the total number of sessions performed per week. The most effective way is to do four to five workouts every seven days. For those who are just starting to play sports, three classes a week will be enough. At the same time, breaks between trainings at first should be no more than two days.
The most favorable time of day for these activities is considered to be the evening, namely the period from five to seven in the evening. This is justified by the fact that the processes of metabolism and fat burning work best at this time. In the case when you do not have a goal for losing weight, but you need cardio training to increase overall endurance, then you can do it in the morning. However, it should be remembered that in the morning the metabolism is lower, so you should not overdo it with exercise.
What should the pulse be?
During these workouts, heart rate is the very first indicator of a person’s activity. As a rule, novice athletes do not take into account the state of the body and exceed the permissible loads, expecting to immediately achieve good results. In fact, this is a very wrong and unreasonable approach that can pose a real threat to health.
Both experienced athletes and beginners during cardio training need constant monitoring of the heart rate, that is, its rhythm. In other words, even when performing exercises, a training person must look at his heart rate from time to time, and based on them, select the load for himself.
Also, before starting training, it is important to know your heart rate limits: the lower and upper limits. A computer examination can help with this - it will most accurately show this norm and determine the general condition of the heart and blood vessels. In addition, such a procedure will show exactly what loads are maximum for a particular organism. As for the workouts themselves, you should always take a heart rate monitor with you so that you can independently determine your heart rate.
Heartbeat zones during sports
Borders safe zones heartbeats are calculated based on age. It is not necessary to remember all the numbers, the main thing is to remember your personal maximum and train within 60-80% of it.
- Resting pulse - 35-40% MPP (60-80 beats for 30 years)
- Warm-up zone - 50-60% MPP (95-115 beats)
- Activity zone - 60-70% (115-135 hits)
- Aerobic zone - 70-80% (135-150 beats)
- Endurance zone - 80-90% (150-170 hits)
- Danger zone - 90-95% (170-180 hits)
Fat burning heart rate zone
When running in " fat burning zone"(60-70% of MPP or 115-130 beats for the age of 30 years) the body covers the largest percentage of energy costs from fat deposits. In 30 minutes of such training, 146 calories are burned, 73 calories (50%) of which are fat.
When training at a higher or lower heart rate, the body works differently, covering no more than 35-40% of energy costs from fat. However, it is important to note that the duration of training at a low heart rate may be higher - as well as the total number of calories burned.
Optimal heart rate for fat burning
When looking to burn fat through running, it's important to remember that the duration of the workout is more important than the intensity - it's easier to sustain 30 minutes of running at a slow pace than 15 minutes of maximum acceleration. In the first case, more calories will be burned.
Being in the zone of 60-70% of MPP (115-135 beats per minute for the age of 30), you can easily train for at least 40-50 - the optimal time for the body to use up glycogen reserves and begin to use fat as the main source of energy .
Rules for training
There are the following rules for performing cardio training:
- you need to select only those exercises and machines that will bring you pleasure, since your mood plays one of the most important roles in achieving a good result;
- during training, the pulse should not be higher than seventy percent of the maximum;
- it is important to change exercises and machines to make them work different groups muscles;
- It is better to train to music, as it gives the desired rhythm and relieves fatigue;
- clothes for classes should be comfortable and loose;
- It is recommended to exercise outdoors;
- It is important to change the pace of your workout frequently to have a greater effect on weight loss.
Many people are concerned about the question: is it necessary to give up cardio training when a person wants to gain weight? Experienced trainers in this case recommend not to stop training completely, as it will help the heart function. Instead, their number just needs to be reduced a little. For example, a daily ten-minute run will be enough to maintain good job hearts.
As for nutrition, there are also certain rules. For example, you should not eat two hours before an upcoming workout. In this case, the food consumed should be protein and contain slowly digested carbohydrates. Also, during the exercise itself, it is necessary not to disturb the overall water balance in the body. Best time for post-workout food – an hour after it ends.
Examples of Aerobic Exercises
Let's look at the most popular aerobic exercises:
- Push-ups. They are done this way:
- lie down on the mat and do regular push-ups, only at the same time push off the floor much stronger in the lower zone;
- when vigorously lifting the body, it should bounce up a little.
- Bouncing. You need to do this exercise like this:
- with your arms crossed at the back of your head, do squats;
- in the lowest position, make a maximum high jump.
- Jumping from a lying position. It's done like this:
- from a standing position you need to squat;
- put your hands on the floor and gradually transfer your weight to them;
- jump forward, moving your legs back;
- at the same time, you cannot take your hands off the floor;
- After the jump, you need to take a prone position and jump in the opposite direction.
The first exercises should be done for no more than ten minutes, gradually increasing the time for them. It is important to monitor your pulse.
If you want constant training, you should consult your doctor for possible contraindications.
Abstract based on “Heart rate, lactate and endurance training” (Jansen Peter)
In sports, heart rate (HR) is used to assess exercise intensity. There is a linear relationship between heart rate and exercise intensity (Graph 13).
Endurance training should be performed in the so-called aerobic-anaerobic zone, when the entire oxygen transport system is involved. At this intensity, lactic acid accumulation does not occur. The boundary of the aerobic-anaerobic zone in different people is between 140 and 180 beats/min. Often endurance training is performed at a heart rate of 180 beats per minute. For many athletes, this heart rate significantly exceeds the aerobic-anaerobic zone.
Heart rate calculation methods
The heart rate is measured at the wrist (carpal artery), neck (carotid artery), temple (temporal artery), or left side of the chest.
15-strike method
It is necessary to feel the pulse at any of the indicated points and start the stopwatch during the heartbeat. Then they begin counting subsequent beats and stop the stopwatch at the 15th beat. Let's assume that 20.3 seconds elapsed during the 15 beats. Then the number of beats per minute will be equal to: (15 / 20.3) x 60 = 44 beats/min.
15 second method
It's less accurate. The athlete counts the heartbeats for 15 seconds and multiplies the number of beats by 4 to get the number of beats per minute. If 12 beats were counted in 15 s, then the heart rate is: 4 x 12 = 48 beats/min.
Heart rate calculation during exercise
During exercise, heart rate is measured using the 10-beat method. The stopwatch must be started at the time of the strike (this will be “strike 0”). Stop the stopwatch at “beat 10”. Heart rate can be determined from table 2.1. Immediately after stopping the exercise, heart rate decreases rapidly. Therefore, the heart rate calculated by the 10-beat method will be slightly lower than the actual heart rate during exercise.
Table 2.1. 10-strike method.
| Time, s | Heart rate, beats/min | Time, s | Heart rate, beats/min | Time, s | Heart rate, beats/min |
Basic heart rate indicators
To calculate the training intensity and to monitor the functional state of the athlete, resting heart rate, maximum heart rate, heart rate reserve and heart rate deviation are used.
Heart rate at rest
For untrained people, the resting heart rate is 70-80 beats/min. As aerobic capacity increases, resting heart rate decreases. In well-trained endurance athletes (cyclists, marathon runners, skiers), the resting heart rate can be 40-50 beats/min. Women's resting heart rate is 10 beats higher than men of the same age. In the morning the resting heart rate is 10 beats lower than in the evening. For some people it's the opposite.
Resting heart rate is calculated in the morning before getting out of bed to ensure accurate daily measurements. The morning pulse cannot judge the degree of preparedness of an athlete. However, resting heart rate gives important information about the degree of recovery of the athlete after training or competition. Morning heart rate increases in case of overtraining or an infectious disease (cold, flu) and decreases as physical condition improves. The athlete should record their morning heart rate (Graph 14).
Maximum heart rate
Maximum heart rate (HRmax) is maximum quantity contractions that the heart can make in 1 minute. Maximum heart rate can vary greatly between individuals.
After 20 years, heart ratemax gradually decreases - by about 1 beat per year. HRmax is calculated using the formula: HRmax = 220-age. This formula does not give accurate results.
HRmax does not depend on the athlete’s performance level. HRmax remains unchanged after a period of training. In rare cases, in well-trained athletes, HRmax decreases slightly under the influence of training (Graph 15).
HRmax can only be achieved if you are feeling well. Full recovery from your last workout is necessary. Before the test, the athlete should warm up well. The warm-up is followed by intense exercise lasting 4-5 minutes. The final 20-30 seconds of the load are performed with maximum effort. When performing a maximum load, heart rate max is determined using a heart rate monitor. Manual heart rate calculation does not give accurate results due to the rapid decrease in heart rate immediately after exercise. It is advisable to determine HRmax several times. The highest value will be the maximum heart rate.
An athlete can reach 203 bpm while running, but only 187 bpm while pedaling. It is recommended to measure HRmax for each type of activity.
Target heart rate is the heart rate at which exercise should be performed. At a HRmax of 200 beats/min, the target heart rate for a training intensity of 70% HRmax will be: Target HR = 0.7 x HRmax = 0.7 x 200 = 140 beats/min.
Table 2.2. Training load intensity zones as a percentage of heart ratemax.
| Intensity zones | Intensity (% of HRmax) |
|
Recovery zone (R) |
|
|
Aerobic zone 1 (A1) |
|
|
Aerobic zone 2 (A2) |
|
|
Development zone 1 (E1) |
|
|
Development zone 2 (E2) |
|
|
Anaerobic zone 1 (Аn1) |
Heart rate reserve
To calculate the intensity of the load, the heart rate reserve method, which was developed by the Finnish scientist Karvonen, is also used. Heart rate reserve is the difference between heart ratemax and resting heart rate. For an athlete with a resting heart rate of 65 beats/min and a resting heart rate of 200 beats/min, the heart rate reserve will be equal to: Heart rate reserve = heart rate max-resting heart rate = 200-65 = 135 beats/min.
The target heart rate is calculated as the sum of the resting heart rate and the corresponding percentage of the heart rate reserve. For example, a target heart rate for an intensity of 70% of heart rate reserve for the same athlete would be: target heart rate = resting heart rate + 70% heart rate reserve = 65 + (0.7 x 135) = 65 + 95 = 160 bpm.
Table 2.3. Training load intensity zones as a percentage of heart rate reserve.
| Intensity zones | Intensity (% of HRmax) |
|
Recovery zone (R) |
|
|
Aerobic zone 1 (A1) |
|
|
Aerobic zone 2 (A2) |
|
|
Development zone 1 (E1) |
|
|
Development zone 2 (E2) |
|
|
Anaerobic zone 1 (Аn1) |
Two athletes running at the same speed may have different heart rates. However, it would be incorrect to say that an athlete whose heart rate is higher is exposed to more stress. For example, one runner has a heart rate max of 210 beats/min, while his heart rate while running was 160 beats/min (50 beats below heart rate max). Another runner's maximum heart rate was 170 bpm, and his heart rate while running at the same speed was 140 bpm (30 beats below HRmax). If the runners have the same resting heart rate - 50 beats/min, then the power of their load as a percentage was 69 and 75%, respectively, which means the second runner experiences a greater load.
Deviation point
At high load intensity, the linear relationship between heart rate and load intensity disappears. From a certain point, heart rate begins to lag behind intensity. This is the point of deviation (HRdevil.) A noticeable bend appears on the straight line displaying this dependence (Graph 16).
The deviation point indicates the maximum intensity of work at which energy supply occurs exclusively through the aerobic mechanism. Next, the anaerobic mechanism is activated. The deviation point corresponds to the anaerobic threshold. Any load with an intensity exceeding heart rate leads to the accumulation of lactic acid. In well-trained endurance athletes, the range of heart rates within which energy is supplied aerobically is very large.
Functional changes and heart rate
Under the influence of training, the athlete’s performance increases, which is reflected in the functional indicators of the body’s fitness.
Deviation point shift
The most important change in regular endurance training is shifting the deflection point towards a higher heart rate.
For example, in an untrained person, the heart rate is 130 beats/min. After a period of endurance training, his heart rate shifts from 130 to 180 beats/min (see Graph 15 above). This means that his aerobic capacity has increased and he can now perform prolonged exercise at a higher heart rate.
Lactate curve shift
The relationship between heart rate and lactate levels varies among individuals and can change within the same individual as their functional status changes.
Graph 17 For an untrained person, the heart rate is 130 beats/min, and for a trained person it is 180 beats/min. An untrained person is able to perform work for a long time at a heart rate of 130 beats/min, and a trained person at a heart rate of 180 beats/min. This threshold is called the anaerobic threshold and corresponds to a lactic acid level of 4 mmol/l. A load exceeding the anaerobic threshold leads to a sharp increase in lactic acid in the body.
Increase in MIC
MOC (maximum oxygen consumption) is greatest number oxygen that a person is able to consume during maximum power exercise. MIC is expressed in liters per minute (L/min). During exercise at the MIC level, the body's energy supply is carried out aerobically and anaerobically. Since anaerobic energy supply is not unlimited, the load intensity at the MOC level cannot be maintained for a long time (no more than 5 minutes). For this reason, endurance training is performed at intensities below VO2 max. Under the influence of training, VO2 max can increase by 30%. Normally, there is a linear relationship between heart rate and oxygen consumption.
Table 2.4. The relationship between heart rate and oxygen consumption.
| % of HRmax | % of MPC |
| 50 | 30 |
| 60 | 44 |
| 70 | 58 |
| 80 | 72 |
| 90 | 86 |
| 100 | 100 |
Since maximum power load can only be maintained for 5 minutes, VO2 max is not a representative indicator of the functional capabilities of endurance athletes. The most appropriate criterion for assessing functional abilities in endurance athletes is the anaerobic, or lactate, threshold.
The anaerobic threshold corresponds to the maximum level of effort that an athlete can maintain for an extended period of time without accumulating lactic acid. The anaerobic threshold can be expressed as a percentage of VO2max or heart ratemax.
Graph 18. The right vertical axis shows the shift in heart rate after the training period. Before the start of training, heart rate was 130 beats/min. After several months of training, heart rate increased to 180 beats/min. The left vertical axis shows the increase in VO2max, and especially the percentage of VO2max, or heart ratemax, at which work can be maintained for a long period of time.
Factors affecting heart rate
Many factors can affect your heart rate. Athletes and coaches should consider these factors when planning training and competition performance.
Age
With age, heart ratemax gradually decreases. This decrease has no definite connection with the functional state of the person. At 20 years old, heart rate max can be 220 beats/min. At 40 years of age, heart ratemax often does not exceed 180 beats/min. Among people of the same age, there is a fairly large difference in HRmax. One 40-year-old athlete's heart rate limit might be 165 bpm, while another athlete's heart rate max of the same age might be 185 bpm. There is a linear relationship between HRmax and age (see graphs 19 and 20).
With age, there is not only a linear decrease in HRmax, but also an equally linear decrease in other indicators: resting HR, HRotcl, anaerobic threshold. The vertical bars in graph 19 indicate possible differences between people of the same age.
Underrecovery and overtraining
When an athlete fully recovers, his heart rate indicators - HRmax, HRotcl and resting HR - are quite constant.
The day after an intense workout or competition, your morning heart rate may be elevated, indicating insufficient recovery. Other indicators of under-recovery are reduced HRotcl and HRmax. In the presence of such indicators, it is most reasonable to abandon intense training in order to give the body a chance to recover. Training will reduce functionality.
Depending on the type of overtraining, your morning heart rate can be either high or very low. A pulse of 25 beats/min is no exception. Typically, during exercise, the heart rate rises very quickly to maximum values, but in case of overtraining, the heart rate may lag behind the intensity of the exercise performed. It is no longer possible to achieve maximum heart rate if you are overtrained.
Graph 21, 22 and 23. The cyclist was well rested before Races 1 and 3 - he felt good during the races, reaching his maximum heart rate in both of them. He raced Race 2 with insufficient recovery. The cyclist experienced leg pain and HRmax was not achieved.
Important!!! Heart rate data recorded from athletes during the Tour de France stage race showed a clear decrease in HRmax and HRot. During the Tour de France, the entire peloton is in a state of overtraining, or at least underrecovery.
When the morning heart rate is high and the heart rate corresponding to normal aerobic activity cannot be achieved or is achieved at the cost of incredible effort, the best solution is complete rest or recovery training.
A heart rate below 50 beats/min in an athlete is a sign of a trained heart. During sleep, heart rate can drop to 20-30 beats/min. Low heart rate is a normal adaptation of the body to extreme endurance loads, which is not dangerous. The low heart rate is compensated by the stroke volume of the heart. If the athlete has no health complaints and tests show an adequate increase in heart rate, this condition does not require treatment.
But if an athlete complains of dizziness and weakness, this issue needs to be addressed more seriously. In this case, a very low heart rate may indicate heart disease. It is very important to be able to distinguish between these two situations.
Nutrition
Nutrition can improve physical performance in endurance athletes. With a normal diet, ten subjects during aerobic exercise had an average heart rate of 156 ± 10 beats/min, while after taking 200 g of carbohydrates at the same load, the average heart rate was 145 ± 9 beats/min (Graph 24).
Height
In the first hours at resting altitude, the heart rate decreases, but then increases again. At an altitude of 2000 m, resting heart rate increases by 10%, and at an altitude of 4500 m - by 45%. After a few days, the heart rate returns to normal values or falls below these values. A return to normal indicates good acclimatization.
Every person can track the degree of acclimatization. It is recommended to record your morning heart rate readings for several weeks before departure and during your stay at the new altitude.
Graph 25. Scheme of acclimatization of an athlete to altitude.
Medicines
Beta blockers reduce resting heart rate and heart rate max, and also reduce aerobic capacity by 10%. In some sports, beta blockers are used as performance enhancing agents. Beta blockers are believed to have a beneficial effect on shooting by reducing hand tremors. In addition, a rare heart rate interferes with aiming to a lesser extent.
Circadian rhythm disturbance
Most processes in the body are influenced by the circadian rhythm. When an athlete moves from one time zone to another, the daily rhythm (biorhythm) of his body is disrupted. Moving towards the west is easier than moving towards the east. Disruption of the circadian rhythm adversely affects performance. It is recommended to spend one day of acclimatization for every hour of time difference. For example, with a time difference of 7 hours, a week's adaptation period is required.
You can start adapting in advance - going to bed earlier or later than usual. Upon arrival, you need to follow a new daily routine. Short dreams in daytime slow down adaptation.
During the acclimatization period, resting heart rate and heart rate during exercise are increased. When the heart rate drops to a normal level, the adaptation is complete and the athlete can return to their normal training.
Infectious diseases
It is not uncommon for athletes to continue with their normal training because they underestimate the symptoms of illness or are afraid of falling behind in preparation due to rest. People in other professions can continue to work if they have a severe cold. But even a mild cold reduces athletic performance by 20%.
Important!!! Athletes are recommended to rest and sharply reduce their training load in case of infectious diseases. Only in this case does the body have a chance to fully recover. If there is a temperature, any sports activity is strictly prohibited.
When the temperature rises by 1°C, heart rate increases by 10-15 beats/min. During the recovery period after an infectious disease, resting heart rate is also increased.
To monitor the state of performance, it is recommended to regularly conduct functional tests. You can use a simple test on a treadmill or bicycle ergometer consisting of 3 series of 10 minutes, where the load is performed at a constant heart rate - 130, 140 and 150 beats/min. During the test, the distance covered and speed are recorded. During infection, a functional test will show a decrease in performance—a decrease in distance/speed.
After an infectious disease, an athlete should only perform rehabilitation exercises or light aerobic training. When performance returns to normal, as indicated by the functional test, the duration and intensity of exercise can be gradually increased.
Emotional load
Emotional stress affects heart rate. Heavy mental work can cause excessive stress. If such work is performed in a noisy environment or after a sleepless night, the detrimental effect on the body is even greater.
Air temperature and humidity
Graph 26. Dynamics of heart rate during a half marathon run of a 43-year-old runner with a heart rate of 175 beats/min. In the first 40 minutes it was dry, the air temperature was 16°C. This part of the distance was completed at a level slightly below HR. At the 35th minute it started pouring rain and the temperature dropped. The runner was very cold, he could not maintain his heart rate at the same high level, which affected the running speed.
Graph 27. Effect of changing temperature environment on the rower's heart rate at rest.
Graph 28. High temperature and high air humidity lead to an increase in heart rate in the sauna.
Physical activity depends on complex chemical reactions in muscles and nerve tissues. These chemical reactions very sensitive to fluctuations in core body temperature. At high body temperature chemical processes proceed faster, at low temperatures - slower.
For loads of varying duration and intensity, there are the most optimal ambient temperatures and air humidity. It is believed that the most favorable temperature for endurance athletes is up to 20°C. Warmer temperatures—25 to 35 degrees Celsius—are favorable for sprinters, throwers and jumpers who need explosive power.
At rest, the body produces about 4.2 kJ (1 kcal) per kg of body weight per hour, during physical activity - up to 42-84 kJ (10-20 kcal) per kg per hour. At high body temperatures, blood circulation in the skin increases, sweat production increases, which leads to an increase in heart rate. With the same intensity of exercise, but different body temperatures of 37 and 38°C, the difference in heart rate is 10-15 beats/min. With high intensity and duration of exercise, as well as high temperature and humidity, body temperature can reach 42°C.
When the body temperature is above 40°C, heat stroke can occur. The causes of heat stroke during physical activity are: high ambient temperature, high air humidity, insufficient body ventilation and fluid loss due to sweating and evaporation.
In the heat, after 1-2 hours of exercise, fluid loss can range from 1 to 3% of body weight. When fluid loss exceeds 3% of body weight, the volume of circulating blood decreases, blood delivery to the heart decreases, heart rate increases, and the likelihood of developing a life-threatening situation increases.
Important!!! It is important to replace fluid loss during exercise by drinking 100-200 ml of water at short intervals.
Graph 29. Dynamics of heart rate during aerobic exercise at the level of 70% of MOC in conditions of complete refusal to drink and when taking 250 ml of liquid every 15 minutes. Air temperature 20°C. The test was stopped when the athlete was completely exhausted. When refusing to drink, a higher heart rate was observed. Fluid intake during exercise kept heart rate constant. The athlete could perform the exercise for half an hour longer.
Cooling in hot conditions allows the athlete to maintain the load longer. The speed of a cyclist is higher than the speed of a runner, therefore the cooling by air when moving on a bicycle is much higher. At a low running pace, airflow to the body decreases and fluid loss increases. When cooled, very cold water A spasm of blood vessels may occur, resulting in impaired heat transfer. The best way To avoid premature fatigue when exercising in hot conditions - drink regularly and periodically wet the body with a damp sponge.
Graph 30. The athlete was tested twice on a bicycle ergometer with a break between tests of 4 days. The first test was carried out without cooling, and during the second test the body was cooled using a damp sponge and a fan. Other conditions in both tests were identical: the air temperature was 25 °C, the relative humidity was constant, and the total duration of the cycling test was 60 minutes. In the test without cooling, the heart rate gradually increased from 135 to 167 beats/min. In the cooling test, the heart rate remained firmly at the same level of 140 beats/min.
