The apologists of this approach are nutritionists. And, indeed, there is scientific evidence that at a low heart rate the body draws energy primarily from fat. There is even a sign that clearly illustrates this fact:
So, with a pulse of 70-80 beats/min. up to 85% of energy is taken from fats, and at 159 - only 10% - from fats and the remaining 90%, respectively, from carbohydrates. And on this basis, a completely logical conclusion is made about the inadvisability of training at an elevated or high heart rate. It is for this reason that it is now “fashionable” to train at a low intensity heart rate, i.e. with low heart rate. But what about the famous formula: (220 - age)x70? What should I do with her? Or is it outdated or bankrupt?
As the great Karvonen bequeathed
The well-known Karvonen formula, which is used to calculate the maximum heart rate in fitness, actually has three options.
Simple: (220 minus age) - maximum heart rate
Gender-specific:
- (220 minus age) - maximum heart rate for men
- (220 minus age minus 6) - maximum heart rate for women
Difficult: (220 minus age minus age minus resting heart rate).
A “fat burning” heart rate is considered to be 60-80% of the maximum. Those. for maximum fat burning, you need to keep your pulse in the range: from (220 minus age) x 0.6 to (220 minus age) x 0.8. Thus, it turns out that for a 30-year-old woman, the heart rate (most suitable for fat burning):
- (220 - 30)x 0.6= 114
- (220 - 30)x 0.8= 152
Or, on average, your heart rate during an aerobic fat-burning workout should be approximately 135 beats/min. Similar results are obtained by another formula for the heart rate of fat-burning training: 160 minus age, which in our case will lead to the figure 160 - 30 = 130 beats/min.
There's a problem
Calculation using Karvonen’s formula showed the result that the best fat burning will occur at a pulse rate of 130 beats/min, and according to the “nutritionists” sign, it turns out that at such a pulse, only 30% of the energy will be drawn from fats, and the lion’s share (70%) - from carbohydrates. There is a problem - they are going to burn fat, but carbohydrates will “burn”.
In fact, you can’t trust either one or the other. And here's why. Nutritionists, when they say that fat “burns” better at a low heart rate, are disingenuous, forgetting about the amount of this burned fat, but it is insignificant. Remember our example about how far you need to walk (at a speed of 3.2 km/h) to get rid of 0.5 kg of fat? Basically, the distance is 232 km. Perhaps for young mothers, walking with a stroller is best option aerobic fat burning exercise. But in order to get real results, it is necessary that these walks be very energetic and long enough in time - only then will they be beneficial as a fat-burning element.
And, as for Karvonen’s formula, the author himself has repeatedly mentioned its conventionality and anti-scientific nature. But, nevertheless, the formula has taken root and is used to calculate the maximum heart rate, although it is absolutely clear that the maximum heart rate is a derivative not of age, but of training. And if you are a supporter scientific approach, then to calculate your personal maximum heart rate, you need not a formula, but special cardio tests, which will determine exactly your maximum heart rate. But remember that the maximum heart rate is not a constant, but will change depending on your fitness or “detraining”. Therefore, it will have to be “clarified” after some time.
Maximum heart rate found. And what?
So, the coveted maximum heart rate is in our hands. What should we do with him now? Read more Cardio training Part 2
Modern sports specialists - doctors and trainers consider training in certain heart rate zones to be the most effective and safe for athletes.
Pulse zones:
The calculation of working heart rate zones is carried out individually, based on the age of the athlete and his level of physical fitness.
For the calculation, the so-called maximum heart rate (heart rate) is used. This value shows at what maximum frequency your heart can beat.
The calculation of the maximum heart rate is determined by the formula: "220 minus your age"*
Therapeutic heart rate zone
The value is 55-65% of your maximum heart rate. With the help of training in this zone, the best effect is achieved in strengthening the heart and developing the respiratory system, in addition, there is an active decrease in cholesterol levels in the blood. It is also recommended to warm up and cool down in this heart rate zone.
Low heart rate zone
The value is 65-75% of the maximum heart rate. During training in this zone, the body “burns” 85% of fats, 10% of carbohydrates and 5% of proteins. When planning a training program, it is important to take into account the fact that the release of fat cells and their transfer to muscles for further “burning” occurs no earlier than 30 minutes after the start of training, so the optimal time for training, taking into account warm-up and cool-down, will be 1 hour.
Average heart rate zone (aerobic)
The value is 70-80% of the maximum heart rate. This zone is best suited for increasing the body's endurance. During training in this zone, the body “burns” 50% carbohydrates, 50% fats and 1% proteins.
High heart rate zone (anaerobic)
The value is 80-90% of the maximum heart rate. This area is used for development muscle mass and increasing the body's endurance. During training in this zone, the body “burns” 85% of carbohydrates, 15% of fats and 1% of proteins.
Maximum heart rate zone
This zone is rarely used, mainly during so-called “interval training”. The value is 90-100% of the maximum heart rate. During training in this zone, the body “burns” 90% of carbohydrates, 10% of fats and 1% of proteins. Classes in this zone are recommended mainly for professional athletes.
To train in a specific heart rate zone, you need to be within it during training. To do this, the upper and lower boundaries of the pulse zone are calculated using the following formula:
Example for “low heart rate zone”
1. Determine your maximum heart rate (HR)
2. Multiply the resulting figure by 0.60 (lower heart rate limit), and then by 0.75 (upper heart rate limit)
This way we will get the exact value of the interval 65-75% of the maximum heart rate (heart rate).
Example: 220 - 29 (full years) = 191 (this is the maximum heart rate), then the lower heart rate limit is 124, and the upper limit is 143.
* For trained athletes, after constant training in the aerobic heart rate zone for at least 3 months (subject to regular training 3 to 5 times a week), the formula “210 minus half the age” can be used.
When exercising in a certain heart rate zone, it is important to consider that the heart rate sensors built into the exercise machines are not so accurate as to ensure maximum effect such training.
The best solution to the problem is to purchase such cardio belts that are designed specifically for the most accurate measurement of heart rate and come in two types: wristwatch or without them. Models with wristwatches do not have a direct connection with the exercise machine on which you are working out, so such models can also be used during outdoor activities. fresh air. Models without a watch receive a signal from a transmitter built into the simulator, so when purchasing a simulator, you need to check the possibility of connecting a chest heart rate sensor to it.
WE WISH YOU SUCCESSFUL TRAINING AND GREAT WELL-BEING!
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, very little fat is burned overall. large number.
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 the 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. Exercising 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 an interval workout.
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 only be done for minute periods 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
The results obtained using the formulas can be verified 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.
The closer to summer, the more people we see it while jogging, in the gym on treadmills and on the bike. The purpose of this is usually to get rid of excess weight. This article will help you figure out how to spend time on the “track” with maximum benefit for the body and whether a heart rate monitor is needed during training.
Pulse, or heart rate (HR)
This is a measure of how many beats the heart makes in a certain period of time, usually per minute. This value is the most objective indicator of how much stress your body experiences during training.
How to determine your pulse
You can measure your heart rate either using a special device - a heart rate monitor, or by feeling the pulse on your wrist or neck. The heart rate monitor is, of course, more convenient: you can see the current value at any time without being distracted from the training process. If you prefer to measure your heart rate manually, it is better to count the number of beats in 15 seconds and multiply the indicator by 4.
Maximum and minimum heart rate
First you need to determine the minimum value of your heart rate. The best indicator is the morning pulse, which is best measured in a sitting position after you wake up (do not drink coffee or tea beforehand). The resting pulse is a fairly accurate indicator of the state of the cardiovascular system. Measure your pulse in the morning 4-5 times during the week and later calculate its average value, for example (56+58+59+56+60)/5=58 beats per minute.
Next, you can calculate your maximum heart rate. For a more convenient calculation, go to link
. In the table you must indicate your age and resting heart rate.
Now we know what they are pulse zones(they are listed in the link where the calculation is made). In the picture below, the pulse zones are calculated for a man with a resting pulse of 50 and age 31.
Pulse zones are calculated using the Karvonen formula
Each pulse zone is highlighted in its own color for convenience. The chart below was made using Polar's H7 heart rate monitor and the Polar Beat app. Now we will analyze each zone separately.
Recovery zone
(gray color in diagram)
In this zone we develop the respiratory system, strengthen the heart and overall health
Heart rate: 55-62% of maximum.
Load duration: 20 minutes or more.
Training in this range will be useful for those who have not exercised for a long time or have poor training. It is recommended to warm up and cool down in this area.
Fat burning zone
(blue color in the diagram)
General endurance is strengthened and fat burning processes are stimulated.
Heart rate: 62-74% of maximum.
Load duration: 40 minutes or more.
Feelings: slight strain on the muscles, slight sweating.
Suitable for anyone with frequent, low-intensity workouts. When exercising in this range, the body uses fat as much as possible for energy. Loads of this intensity help reduce body weight by reducing subcutaneous fat.
Aerobic zone
(green color on the diagram)
Improves physical fitness and endurance, fats and carbohydrates are actively burned
Heart rate: 74-82% of maximum
Duration of the load: 10 minutes or more (depending on the level of training).
Feelings: average muscle fatigue, easy breathing, average sweating.
Suitable for standard workouts average duration. The intensity of the load becomes higher, the body begins to spend even more calories and uses both fats and carbohydrates for this purpose.
Anaerobic zone
(yellow color on the diagram)
Anaerobic endurance increases and the ability to achieve maximum results increases.
Heart rate: 82-90% of maximum.
Load duration: 2-10 minutes (possibly more, depending on fitness)
Feelings: muscle fatigue, difficulty breathing.
Suitable for well-trained people and experienced athletes. The oxygen carried by the blood begins to be insufficient for oxidative reactions, so the cells switch to an oxygen-free anaerobic mode. Fats in this anaerobic zone are practically not burned, and carbohydrates are used for energy.
Maximum zone, VO2 max
(red color in the diagram)
Develops maximum sprint speed and performance.
Heart rate: 90-94% of maximum.
Duration of the load: about 2 minutes (possibly more, depending on fitness).
Suitable for professional athletes. The body works to the limit of its capabilities, using up all available reserves, and the respiratory and cardiovascular systems operate with the highest possible efficiency.
Anaerobic-alactate zone
(red color in the diagram)
Develops maximum endurance
Pulse: 94-100%
Load duration: from 3 to 15 seconds with maximum intensity
Feelings: severe muscle fatigue, heavy intermittent breathing.
Suitable for professional athletes. Heart rate indicators in this intensity zone are not informative, since within 15 seconds the cardiovascular and respiratory systems cannot reach their near-maximal operational performance. The body works to the limit of its capabilities, using up all available reserves, and the respiratory and cardiovascular systems operate with the highest possible efficiency.
And what to do with all this now, you ask?
And you will do the right thing. Now everything is in order.
Before starting your workout, you put on a heart rate monitor. The administrator or trainer will tell you and show you how to secure it correctly. In a special application on your phone or watch, the trainer enters your personal data, age, height, weight, gender, and the program automatically calculates your heart rate zones. Now everything is ready for training. We start the program at the beginning of the lesson and always stop it at the end. All data has been successfully recorded and you can take a look at how your heart works during the entire session. For clarity, below is a pulse diagram of a girl who worked out on strength training TRX
The numerical values in the left column indicate the pulse value for this person (you remember that everyone’s pulse value is different and is calculated using the formula shown in color in the link above). It is not always convenient to view heart rate values in numbers, so each heart rate zone is highlighted in its own color.
- There is a timeline along the bottom edge, from which you can see that the training took 55-56 minutes.
- Also after training we can look at the maximum, average heart rate, distance traveled, but more on that another time. Now we are considering only the pulse diagram.
What do you see in the picture? Something similar is shown in films on screens in hospitals. Everything is much simpler here and we will figure it out now.
The red curved line is our heart rate, which changes throughout the entire workout. After all, we do not stand still, but perform exercises according to the trainer’s program. We squat, do push-ups, run, jump, just walk or stand in a plank. At the beginning of the training, the heart rate value is minimal, about 70 beats (red round dot on the lower left), because we just came from the locker room and there was no active heart work there. The warm-up begins, and the heart, following the swings of the arms and legs, begins to work faster. The more active you exercise, the faster your heart beats.
Warm-up usually lasts 7-10 minutes, and after it we begin to do exercises at a faster pace. Please note that the heart rate value (red line) moves to a different color zone, the so-called main part of the workout begins. I marked the warm-up area below with the number 1, and the transition to another part of the workout with a yellow arrow.
Do you remember how the training goes? A set of squats until the legs burn, a short rest pause, then a set of lunges and again a rest pause, and so on. All this can be seen in the diagram below. Each approach of the exercise is accompanied by an increase in heart rate and the red line of the pulse entering the yellow and sometimes red zone. When the heart rate increases during exercise, this is called the active phase, and when we rest, this is the recovery phase. I marked the main part of the training with the number 2, and the transition to another zone with a yellow arrow. During training, depending on the goals of the lesson, you and I will be in different heart rate zones, this will be written a little below.
The last zone, indicated by the number 3 with the minimum heart rate value, is the cool-down and stretching. In the group lesson format, 5-7 minutes are allocated for this. This is a time to relax and lower your heart rate to normal.
Let's imagine a simple situation from life.
You bought a heart rate monitor and wore it for a run. Run, think about what I’m doing here, enjoy the good weather and look at your heart rate. But it’s not entirely clear what heart rate to run at; maybe you need to run faster or slower? If you are doing a recovery or health run, then keep your heart rate in the blue zone (fat burning). This pulse zone will burn greatest number fat If we are in the green pulse zone, we will increase endurance and burn not only fat, but also carbohydrates. Remember that specific training is carried out in each heart rate zone and if you run regularly, you will learn about this from a trainer or from sports sources.
Let's imagine a different situation. Training on TRX loops.
You came to lose weight, tighten your muscles and make your butt more beautiful. You told the coach about this, put on a heart rate monitor and squat together with the whole group. And then look at your pulse, and its value is 150, 165, 153 beats (shown by an arrow in the picture below), and you are in the yellow pulse zone, and not in the blue one where fat is burned well... And you think to yourself, I’ve already burned calories per pack of chips, is this really a normal trainer? I don't think he's following me at all! I want to reassure you, the trainer is watching you and selecting exercises in such a way that your heart rate changes from low to high during the workout and you train in different heart rate zones. Each zone trains its own qualities, such as endurance, heart strengthening, fat burning, speed and others. If you have a heart rate monitor during training, then inform your trainer and he will help you better control your heart rate throughout the entire session.
But don't forget that 70% of success in losing weight depends on nutrition. And training is a pleasant addition where you strengthen your muscles, heart and burn extra calories.
And the third situation, life, is difficult.
You came to training with a heart rate monitor and are actively doing squats with the whole group, but you feel that it’s already too hard and the heart rate value is 175, and the coach keeps shouting, come on, come on. The set of squats is over and there is some time to rest. Every coach gives different times for rest and it depends on the previous exercise performed. 10,20,30 seconds. While you are resting, your heart rate should become lower, and it is advisable to drop to the green or mid-yellow zone. That is, during rest, the recovery process, as it is usually called, occurs. But each person has his own time for recovery (decrease in heart rate) and some will have time to recover completely, and others partially. The trainer usually focuses on the majority during the lesson. So, let's get back to our training. After a short rest, the squat approach begins again and already at the very beginning of the approach you see that the pulse is 170 and is in the red zone, and you have to squat for another 30-40 seconds. What to do? You need to start squatting at a very slow pace to restore your breathing and lower your heart rate, or better yet, just walk or drink water. The diagram below highlights the training area where the heart rate value is in the red maximum zone for too long (3-4 minutes). For an untrained person this will not be entirely useful.
Now we come to the most important thing. If you see yourself constantly very great value heart rate during training, then reduce the load and do not react to the trainer’s shouts, let’s push it, because he is shouting to the whole group. Tell about the high value of the pulse and that it is very difficult for you to do the exercises. Over time, the body will get used to the load and the heart rate during the same workout will be lower.
And finally, about heart rate changes
The pulse of people leading a sedentary lifestyle and athletes is significantly different. During regular training, the heart strengthens and becomes more elastic, and each contraction is more powerful. Therefore, over time, those who regularly exercise physical exercise, the average heart rate becomes lower, and the strength of the heart increases. And if you previously ran 1 km in 6 minutes and your heart rate was very high, then after some time at the same distance its value will be lower.
A smart approach to training should include measuring your heart rate. Maybe not every time, but sometimes be sure to wear a heart rate monitor and monitor your heart function. By monitoring your heart rate, you will make your exercise more effective and safer for your health.
At the Zaryadka fitness club you can use the Polar H7 heart rate monitor for free for the first time or rent it for a whole month of training.
The heart is the most important human organ. It is simply impossible to overestimate its importance in our body. Thanks to sports, you can increase the capabilities of your cardiovascular system and make your life more fulfilling. However, without a competent approach to training, you can harm your heart. In this article, we will look at what pulse and pulse zones are, and discuss how you need to train to make your heart stronger.
Heart rate
Education makes training in the anaerobic zone short. However, they are very effective as they develop muscle endurance. Muscle tissue cells contain buffer substances that bind lactic acid, allowing muscles to work longer. When these substances are used up, the content of lactic acid in the muscles increases, and they begin to hurt greatly. The body tries to adapt to this and produces even more buffer substances. Then the muscles will last longer in the next workout. Another name for the anaerobic zone is zone. Now you know what causes it. Training in this mode also promotes muscle growth.
5. Maximum load zone
When the heart rate approaches 100% of MHR, the maximum zone begins. Here the body works to its limit. All reserves and buffer substances are consumed, and the cardiovascular and respiratory systems function with the highest possible efficiency.
In the zone of maximum load, a large number of calories are spent, and the predominant process in the body is anaerobic. Typically, athletes need training in this mode before competitions. Those who want to lose weight and strengthen muscles do not have to push themselves to such exhaustion.
How to apply knowledge about pulse zones?
Beginning athletes, as well as those involved in fitness to improve and strengthen the body, should alternate the first four pulse zones in training. The purpose of warming up is to smoothly prepare the body for higher loads, so it should be started in the “heart” pulse zone.
To lose weight, you need to alternate the fitness zone with the aerobic zone. When you feel that your body is ready for more, gradually add short anaerobic workouts that increase endurance. By the way, if you get used to measuring your load not in kilometers, but in minutes and hours, then monitoring your body’s indicators will be much more convenient.
At physical activity- This is the heart's reaction to muscle work. If the pulse grows quickly with moderate muscle effort, it means that the heart is not yet ready for such intensity. Despite the fact that the body has adaptive properties, constant work at an increased heart rate is harmful to it. Ideally, your heart rate should be low during exercise. If you train regularly and meaningfully, over time your heart rate will begin to “fall” on its own. And to help him, you need to control the pulse zones. It would also be a good idea to include foods that nourish the heart muscle in your diet.
For recent years among adherents healthy image Sports bracelets, also known as fitness trackers, have become very fashionable in life. Let's find out what it is sports bracelet and how it will help us in controlling pulse zones. This device is a small stylish gadget that is shaped like a watch. It can be equipped with a display, but most modern models are made without it. The bracelet is synchronized with a smartphone, which displays all the necessary information.
Depending on the model, the device can perform different functions: measuring steps, monitoring sleep phases, measuring heart rate, etc. The accessory was created in response to the constant increase in the number of people suffering overweight. The bracelet additionally motivates the person and allows him to clearly understand whether he has completed the training plan (drawn up depending on the goal) or not. In our case, the bracelet is convenient because it allows you to constantly see your heart rate without being distracted by counting it.
Of course, you can do without this gadget, and even without counting, because we know which load belongs to which pulse zone. Nevertheless, heart rate is a purely individual indicator, so it is still advisable to count it. You already know how to measure your pulse yourself. Tackle this issue practically, using some method, during different training modes, and you will be able to identify your guidelines. After a week or a month, repeat the count and adapt the training program to the new results. And they will definitely be if you do everything correctly.
Conclusion
Today we learned what pulse zones are. This knowledge will help you approach your workouts more intelligently. Remember that heart health is no less important than beautiful appearance, so it's worth taking care of!