The average heart rate when running and monitoring its norm is very serious. Any physical activity affects all systems, internal organs and muscle mass. Therefore, it is necessary to control your own condition and prevent it from worsening. In standard mode, the body functions adequately, but if a person loads himself with cardio training, he must monitor his heart rate. Their meaning provides a lot of information - with weak training there will be no noticeable effect, but with excessive training, disturbances in the functioning of all organs may appear. It is recommended to separate beginners and athletes - for different categories, heart rate and its maximum are different.
Who should monitor their heart rate?
Running is an impact on the body, the strength of which will only increase along with speed. Therefore, when you increase your pace, your body's consumption of important substances and oxygen from the blood increases. To speed up the delivery of these microelements, the heart muscle has to contract faster.
Your optimal life-time and maximum heart rate will change over the years. But age is not all that will really change the rate.
Will affect:
- gender – the normal heart rate when running for men will be slightly higher than for female peers;
- level of physical fitness - a beginner and an experienced runner will have different paces;
- bad habits - if a person smokes or likes to drink, the heart rate will quickly increase;
- stress and emotional distress - this can include any stressful situation, torment and problems that affect desire and strength;
- state of health - even a common runny nose can disrupt the rhythm, and colds and serious illnesses become a reason to weaken training or abandon it;
- weather - strong winds, drizzling rain or snow are worth postponing classes.
Those who are just starting out are advised to listen to themselves and avoid serious excesses of frequency. Normal heart rate during running remains within the normal range or slightly exceeds it. New athletes usually don't want to do this type of training, but it is the safest way to achieve results.
Beginners aren't the only group that needs to count their heartbeats. Even professionals who build a career in sports are counting. They regularly increase their loads, so it is important for them not to overexert themselves. If you do not calculate it, the risk of injury or provoking illness will become much higher.
Controlling the maximum actually permissible heart rate when running allows you not only to lose extra pounds, but also to get to know yourself better.
Normal heart rate recovery after running
For almost any person without bad habits and excess weight, the recovery rate is 60 – 120 seconds.
Many athletes recommend reducing the intensity of exercise as soon as severe shortness of breath appears. If you experience shortness of breath or pain, you should stop exercising until you recover.
It should also be noted that you cannot immediately drop the load, since this can only lead to a worsening of the condition due to a sharp drop. It is better to gradually reduce the pace over a few minutes.
Monitoring your heart rate while running is a must for those who want to achieve certain results from exercise. Before training at different levels of intensity, you should determine the maximum value and not exceed it.
This can be done using special wristwatches and bracelets; in the 21st century, such methods are available to almost everyone. By maintaining the correct rhythm of the heart and the load on the body, you can achieve the desired results in a short time without negatively affecting your health.
Peculiarities
Tension varies; it depends on the force with which the body is forced to move in the process. By increasing speed, the body increases its need to absorb the substances it needs and changes ongoing physiological processes.
The heart is capable of pumping blood at different speeds. When the stress on the artery walls increases during exercise, the heart rate increases.
If you run, your normal heart rate will be higher than if you sit on the couch, which is logical. This is in a completely healthy and trained person. For people who are overweight, have a fever or other problems, it is even higher. But for such categories, an adjusted plan for working on oneself must be created separately.
Running school SkiRun. Answers on questions. How to lower your heart rate if you walk at a heart rate of 120 or higher.
Here is the scientific medical basis for the Parnyakov Method.
“How to properly stretch the heart muscle May 7 Hello! I have been working as a doctor for 21 years. My name is Georgy Olegovich Sapego. In this article I will tell you about stretching exercises for the heart muscle.
In the story about the splits and muscle stretching, someone laughed about the topic of stretching the heart muscle. Agree. The heart muscle can actually be stretched with special training. I'll explain.
Indeed, athletes sometimes intentionally stretch their heart muscles. I'm not kidding. And this is not pampering like stretching the tunnels in the ear, but serious and responsible work.
Many sports require endurance. These are all kinds of skiers, cyclists and other runners. To go somewhere 100 kilometers on a bicycle, you need not only to have strong legs, but also a powerful heart.
In order for an athlete’s legs to be able to press on the pedals for several hours, fuel must be added to them, like in a furnace, and then burned in oxygen.
There are situations when fuel can be used without oxygen. Our body can do this. But you can only ride like this for a few minutes, and then you still have to open the vent and add oxygen.
We eat fuel to work our muscles. We inhale oxygen. The heart pumps blood and oxygen to the muscles. Athletes' muscles are like a forge, into which oxygen must be continuously blown. That's why athletes have powerful hearts.
The heart pumps blood due to the frequency of its contractions and the volume of blood that is pumped out per contraction.
Sometimes the heart is small. It releases little blood at a time. During operation, such a heart accelerates to 200 beats per minute, but still cannot cope.
In general, speeding up to 200 beats per minute is harmful to the heart. The faster it contracts, the worse blood circulates within the heart muscle itself. It turns out that with a high heart rate, the heart cannot completely relax during pauses and suffocates itself.
It would be nice to have a huge heart that will not contract too often, but with each contraction it will release a lot of blood into the blood vessels.
When athletes exercise regularly, their hearts become larger. Therefore, at rest, athletes’ heart rate drops to 40 beats per minute. At rest, they do not need much blood, and the large heart rarely contracts.
Such a large heart, under high load, accelerates to somewhere around 160 beats per minute and can act like this for hours. That's why some athletes can run 100 kilometers a day.
It is logical to assume that athletes are interested in making themselves a big heart as quickly as possible.
And the heart can really be stretched. It's all about the training mode.
When a person begins to do some kind of physical work, blood flows into his muscles from the heart through the arteries, and at the same time the muscles throw out the waste blood through the veins back to the heart.
The harder the work, the more blood returns to the heart. The nervous system and various hormones like adrenaline regulate the functioning of the heart well, so the more blood enters the heart, the more often and stronger it contracts.
The heart is a vital thing for us. And nature took care of different methods of regulation. The most ancient mechanism literally sewn into our muscles is the Frank-Starling mechanism. The heart is also a muscle, so the Frank-Starling mechanism also works in the heart. The essence of this mechanism is that the more you stretch a muscle, the stronger it will then contract.
The following story happens to the heart: blood rushes to it, the heart stretches and then powerfully releases blood. At this moment, the heart plows on autopilot. He doesn't need hormones or nerves. It operates a relic, fail-safe mechanism.
That is, it turns out that the heart allows itself to stretch itself, so that later it can throw blood out of itself with all its might.
This trick doesn't work indefinitely. If you continue to pour blood into the heart, then it will have nowhere to stretch further, and hormones with nerves will make the heart contract stronger and more often. The heart will beat so fast that it will not have time to swell too much during pauses.
Cunning athletes (or cunning trainers and sports doctors) use an ancient mechanism and change their training regimen to a moderate one. Then the heart is already greatly stretched, but all sorts of adrenalines have not yet begun to whip it with whips.
This usually happens at a heart rate of about 120 per minute. If you train 3-4 times a week with this pulse for an hour or two, then in about 4 months the heart will noticeably stretch. And then, on occasion, it will be able to produce such a powerful release that everyone will be jealous.
So much for stretching the heart muscle.”
Source link:
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Changes with increased heart rate
When jogging, it is 120-130 beats per minute. This is the most suitable atmosphere, it makes it easier to absorb oxygen from the blood. This has little effect on changes in the body - no weight is lost and no mass is gained. But you won’t be able to get exhausted in the process either.
From the useful:
- Heart training. With the help of such activities, you can improve blood supply to the whole body, stabilize the nervous system, and prevent diseases.
- Memory abilities and reaction speed become better.
- Fat burning level. This running heart rate is the level that is perceived as a signal to use fats instead of carbohydrates for energy. The main rule is to run for at least 20 minutes.
- Health improvement. In addition, stress and anxiety levels decrease.
Higher - from 130 to 145 beats per minute. This is what athletes usually do before going to the main part of the training. This is no longer a health jog, but it’s not yet a training run either. It is advisable to maintain a similar rhythm for at least a couple of minutes, then the body will prepare for more drastic exercises.
What heart rate should be while running - the norm for any future champion varies. A steadily training person has 140 at an increased pace of movement and average speed. Heart rate is a rather individual indicator. Where the beginner is out of breath and unable to continue, the experienced runner is not even tired yet. Age should also be taken into account. If at 55 years old the race causes 140, then at 20 years it is usually no more than 120.
A frequency of up to 165 is considered a training frequency, but this is usually used by athletes who develop endurance. Changes occur in the body that fitness enthusiasts use in the short term to lose fat. You can't run like this for a long time.
When training for acceleration, you need to alternate between the fastest movement at values of 175-180 and slow movement. This beating speed can be harmful if you practice on your own. Acceleration to such body capabilities is allowed only under the supervision of an experienced mentor.
How to increase endurance?
Reduce heart rate when running by regular training with a gradual increase in loads to the most effective, but not exceeding the permissible harmless threshold.
For an untrained person, it is better to start with light loads. The heart rate in such cases should be within 40% of the maximum (at 30 years old, the normal heart rate when running is considered to be 76 beats per minute). For some, walking at a calm pace is enough to achieve this level. The main thing is to be patient and not to overdo it, otherwise it will be difficult for your heart to work under excessive stress, and you will soon feel chest pain, shortness of breath and severe weakness.
The heart rate during physical activity at the next stage of endurance training should not exceed 50%. A month of frequent training (5 times a week) lasting about 30 minutes is enough. Then the level gradually increases. Now they plan activities that keep the heart rate ranging from 50-65% to 80% of maximum. As before, increase the load little by little (faster running pace, exercise bike, elliptical trainer - choose to taste). The lungs and cardiovascular system work more intensely, and blood flow improves significantly. An athletic heart develops. Bradycardia gradually develops. As a result, all these changes significantly increase endurance to physical activity. In this zone, reserves of fat cells are burned.
In the future, each workout consists of a warm-up, aerobic and anaerobic zone.
There are techniques for increasing endurance for runners. The most banal and simplest way is to gradually increase the distance and increase the heart rate.
How to determine the norm when running
The meaning of this indicator is purely personal for everyone. It can be installed at a level where it is comfortable to walk the distance without deteriorating his well-being. It is also important to take into account physical fitness. To find out how many beats per minute will be normal for a particular athlete, you need to purchase a heart rate monitor.
This is especially convenient if the runner wants to get a certain load or strive to achieve a goal. If you just need to lose excess weight, then running long runs with a running heart rate that does not exceed 130 per minute is suitable.
It is important to purchase not only a heart rate monitor, but also special clothing in which you will be practical and comfortable to move. An unsuitable or low-quality sports suit does not allow air to pass well to the skin, causing excessive sweating. It's stuffy, sweat constantly flows through the body, it doesn't stretch well and presses.
Even for amateur training, it’s worth choosing a set that you like – bright, convenient and comfortable. These include things from Stayer:
- Practical. Non-staining and without unnecessary elements.
- Bright. Stylish and noticeable.
- Comfortable. The main quality of clothing is comfort when moving.
- Price. For high quality and design – low.
Correctly sized sneakers, clothes that make it pleasant to work out in, a heart rate monitor and desire. This is enough to achieve any results.
There are 3 running categories:
| Beats per minute | Duration, min | Note | |
| jogging | 130-150 | 20-40 | Harmless, you can do it yourself |
| Middle distances | 150-170 | 10-20 | It is better to consult a specialist and monitor changes in your condition. |
| Acceleration | 170-190 | 5-10 | Only under the supervision of a trainer |
This is average data. To identify your own indicators, you need to use a formula and control possible changes.
For young people, the maximum allowable formula will be:
220 –x (for the stronger sex);
196 – x (for women), where
X – number of years.
What is the normal heart rate for a 28 year old man when running: 220-28=192 beats per minute. It is not worth allowing an increase even more; this is fraught with the appearance of serious negative changes, especially if it is maintained for a long time.
Why does your heart rate increase when you run?
Why do you think your heart rate increases when you run, and why does your heart start beating faster? The thing is that during physical activity a person experiences an increased need for oxygen. As you know, the latter enters every cell of the body along with the blood that circulates due to the work of the heart muscle. Thus, as soon as the athlete starts running, a chain of processes starts:
- To work more efficiently, muscles require additional energy and more oxygen;
- The heart begins to beat more intensely;
- The speed of blood circulation increases;
- Metabolism improves, cells receive nutrition, and the body experiences a surge of strength to continue existing under stress.
The normal pulse and heart rate (they are usually the same in a healthy person) during sports are in the range of 120-140 beats per minute. It should be understood that each organism is individual, so quite often there are deviations that are considered a type of norm.
By the way, heart rate norms when running differ slightly between men and women, but, in general, they should not exceed 75% of the result at rest - 60-80 beats per minute.
Most doctors are inclined to believe that only the athlete himself can determine what the normal heart rate is when running in men and women. To do this, he should calculate his pace (as comfortable as possible for you), at which he does not get out of breath, breathes measuredly through his nose, and can easily withstand at least a half-hour run in this mode. As soon as the condition is found, measure your heart rate using a heart rate monitor or manually and consider the resulting value as an individual norm
There is a formula that helps calculate the optimal heart rate when running, but it is only applicable for young people under 30 years of age. To calculate what your heart rate should be during and after running, men should subtract their age from 220, women from 196. For example, for a 30-year-old man, the upper limit is 190 beats per minute.
If your heart rate exceeds the maximum while running, you should take a step, calm your heartbeat, and only then continue. If you are over 30, multiply the result by a coefficient from 0.5 to 0.8 (the older you are, the higher the number).
The less prepared a person is physically, the more often his heart rate will go through the roof during a run, so beginners should be prepared for the fact that they will have to walk for most of the workout. To reduce a high heart rate, you should slow down, start walking, and take a good breath. Only after complete restoration of breathing can you start running again. Remember, running at a high heart rate is dangerous to your health.
Jogging at the usual level
For professionals and simply physically developed people who regularly engage in such exercises, this is normal.
When the rate exceeds the normal level, the runner temporarily returns to a walk, waits for the heart rate to decrease, then accelerates again. Usually he moves at this rhythm for half an hour.
It is important to observe your own breathing. Each inhalation and exhalation is usually deep and unhurried, the duration of each repeats the previous one. This makes it easier to recover and not stop.
If you try to run, despite your heart jumping out of your chest, then instead of a quality workout you will only get harm.
When fat is burned
Any running will provoke energy expenditure. With a normal or reduced heart rate, they are considered most effective. But with such loads, the duration of the race is of great importance. Only after half an hour the body stops using carbohydrates for breakdown and begins to use its own fat deposits. Therefore, an hour-long run becomes as useful as possible.
Beginners and untrained sports enthusiasts should start with a short jog. When the body gets used to it, you can move on to races with short transitions to intense running.
When this rhythm becomes familiar, add small sharp transitions to acceleration in easy mode. Another effective way to get fit is to move on rough terrain. Climbing up and down hills has a great effect on the cardiovascular system. If you follow these tips, you will lose much more fat from your waist.
How does heart rate change when running in healthy people?
During cardio exercise, the need of the heart and tissues for oxygen increases. It is delivered throughout the body through the bloodstream, so running triggers a cascade of physiological reactions aimed at maintaining homeostasis. Let's take a closer look.
When jogging, the sympatho-adrenal system is activated and biologically active substances are released into the blood, the main of which is adrenaline, produced by the adrenal glands. An increase in the content of catecholamines leads to an increase in heart rate and an increase in body temperature. Active muscle work requires a greater flow of oxygen. A person begins to breathe more often, microcirculation improves. A blush appears on the face, sweating increases, and pulsation is felt in the head.
After stopping the load, the hormonal levels are gradually restored. Pulse, respiratory rate and blood pressure return to their original parameters.
To correctly distribute the load on the cardiovascular system, some calculations are followed. Heart rate plays a significant role, so the concepts of maximum, submaximal and threshold heart rate are introduced.
The heart rate when running should not be higher than the maximum heart rate. This value shows the maximum number of heart contractions achieved during physical activity at a certain age. This indicator is calculated in several ways. Below is a table of the methods used:
| According to the age | Heart rate max = 220 – age (for men) | Heart rate max = 226 – age (for women) |
| Ball State University | Heart rate max = 214 – (0.8*age) | Heart rate max = 209 – (0.9*age) |
| Moeschberger | Heart rate max = 206.3 – (0.711*age) | |
| Miller | Heart rate max =217 – (0.85*age) | |
In a child with a low level of physical fitness, heart rate max = 180 – age.
Formulas help evaluate the parameter and do not take into account body weight, fitness, or background diseases.
Submaximal heart rate is usually 75-80% of maximum. In medical practice, a more accurate Yakovlev formula : heart rate = resting heart rate + K (215 - age - resting heart rate).
K is the correction factor, 0.9 for athletes, 0.8 for healthy people, 0.7 for patients, 0.6 for survivors of myocardial infarction.
Threshold heart rate is the heart rate limit below which there will be no training effect. It is calculated as follows: (220 – age) * 75%.
Optimal threshold loads depend on the type and purpose of training (strength, speed-strength, endurance, game, technical and others), its duration.
The last important formula is peak heart rate. This is the highest frequency allowed during cardio training. Is 95% of the maximum. Only professionals cross it.
Optimal heart rate when running
The normal heart rate at which you should engage in this sport is 115-130 beats per minute. It stimulates blood circulation, accustoms you to exercise, breaks down and removes lactic acid, restores physical and psychological health, removes fat and gives the body an athletic shape.
The main thing is not to allow an increase to 220 or higher. This value becomes critical - blood pressure rises, all systems begin to work in emergency mode, and this is dangerous.
For women
Girls quite often use this sport to keep themselves in good physical shape. In addition, it stabilizes the psychological state and improves mood.
The norm is from 118 to 137 beats per minute. If you measure your pulse before, during and after exercise, you can determine the level of harmless stress for the body.
Beginners often encounter:
- shortness of breath;
- tingling in the side;
- lack of breathing;
- increase in pressure.
If the normal heart rate does not exceed 80, and immediately after the race – 140, then the run is considered too intense or long. Next time you should reconsider and reduce the speed or duration.
For men
Frequent exercise will make him more resilient and active. You can choose the type - long and leisurely or medium distance, but in accelerated mode. It is important that the activities are enjoyable. Trying to run against your will will quickly end and will not bring the desired effect.
The norm for men is from 115 to 135 beats per minute.
If you exercise regularly, the functioning of the cardiovascular and excretory systems will be normalized, sleep and appetite will improve. A brain saturated with oxygen will work more actively, endorphins are produced - hormones of happiness.
How to determine your pulse and how often to measure it
At rest, the pulse can be measured in the morning, only after waking up. The most noticeable pulsation points are the neck, temples, wrist, and the heart area itself. You can count the number of beats for 30 seconds, multiplying the result by 2, or for a whole minute for greater reliability.
Most often, count the number of beats in 10 seconds and multiply by 6
In the morning
To measure your resting heart rate, it is usually measured in the morning after waking up. The normal resting heart rate for a person aged 15 to 60 years at rest is 65-74 beats per minute. Acceptable limits are 60-90 beats per minute.
In training
During training, you can track your heart rate by placing your fingers on your wrist. Measurement is most often performed:
- Before training;
- After warming up;
- During intense exercise;
- After training.
Measuring your pulse by feeling the pulsation on your wrist has the following disadvantages:
- the need to stop or significantly slow down. In this case, a sharp change in intensity can lead to fainting;
- the likelihood of getting lost in counting;
- the need to immediately measure immediately after stopping the exercise, as the heart rate begins to drop.
During exercise, you can calculate your heart rate using sports heart rate sensors.
Heart rate monitors allow you to monitor the number of heart beats during training and display the indicators on various gadgets, such as watches. If you don’t have sensors and watches, then, as a rule, measurements are taken with your hands before training, after warming up, in the main part of the complex after individual loads, after training and during rest.
During a particular type of exercise, measurements can be taken when the maximum intensity is reached. At the same time, you don’t need to get too carried away with measuring your heart rate, which distracts from the technique of doing the exercises. Over time, staying within a particular load zone can be determined by internal sensations.
Heart rate is not a 100% indicator of your condition. It happens that the pulse is low, and the athlete has already begun to feel dizzy, which indicates the need to complete the workout
How to reduce the heart rate for the benefit of the body - this question is asked by those whose heart rate rapidly increases at the slightest load. You can achieve less severe surges in heart rate and shortness of breath through regular exercise, namely aerobic exercise for at least 2 hours a week, and stretching exercises can strengthen the heart and improve endurance, and therefore reduce heart rate.
How to calculate your heart rate correctly
It is best to consult a specialist and undergo an examination before starting cardio training. This will help identify possible diseases and disorders in the functioning of the heart muscle. But usually the desire to start putting the body in order comes spontaneously, and no one goes to the clinic.
In this case, it is better not to overload yourself and increase the load gradually. There are safe areas to practice based on age, gender, and a variety of other factors. The average among non-professionals is from 60 to 100 beats per minute. For athletes, these are different data - from 37 to 60.
To calculate it, you can use two methods:
- count by yourself by placing your hand on your wrist;
- use a heart rate monitor.
What heart rate should you run at?
You can run at any heart rate level, it all depends on the purpose of the activity, general physical fitness and other criteria.
There are 5 types of human condition, each of them is responsible for a certain result of training at this pace:
- Calm – normal or slightly accelerated walking. Usually approximately 50-60% of the maximum heart rate. The more you move at this value, the more weight you will lose, but the progress will be subtle.
- Easy – race walking, in which the figure reaches 60-70%. Affects weight loss and burning subcutaneous fat; the effectiveness of such loads is suitable for elderly or untrained people.
- Moderate – jogging, heart rate is between 70 and 80% of the maximum number. These classes are the golden mean for those who are in normal physical shape. Positively affects weight loss, burning subcutaneous fat and improving speed and endurance.
- Difficult – running at a higher intensity of 80-90%. Suitable for trained athletes who want to tone their body as effectively as possible, burn fat and at the same time improve speed.
- Maximum load – sprint, maximum loads from 90 to 100%. It is recommended that only professional athletes with good training work in this range. Such training is carried out to maximize the effectiveness of improving running performance and preparation for athletics competitions.
Running at low heart rate
Running at a low heart rate is approximately 113 - 153 beats per minute for the average person. Such loads are suitable for people who want to get in shape or maintain their body condition at a high level.
It is also recommended for those who are overweight; such exercises burn subcutaneous fat well. The lower line of these indicators is well suited for active older people, strengthens cardiac function and has a positive effect on the condition of the body.
Limit standards
You need to monitor your condition. As soon as you no longer have enough oxygen or chest pain appears, you should slow down or stop. You can't continue through pain. It is also not recommended to exceed the maximum allowable heart rate.
For a young man of 19 years old, the maximum will be 201 beats per minute. This is a limit that cannot be crossed without harm to oneself. But this is not just a limitation that is important to consider. This is a load that an unprepared person cannot withstand. It will be different for each age.
Acceptable limits:
| Age, years | Quantity per minute |
| 18 | 202 |
| 19 | 201 |
| 20 | 200 |
| 21 | 199 |
| 22 | 198 |
| 23 | 197 |
| 24 | 196 |
| 25 | 195 |
| 26 | 194 |
| 27 | 193 |
| 28 | 192 |
| 29 | 191 |
| 30 | 190 |
The ideal is to give 70% of the limit. The result will be an intense, but not critical load. Perfectly helps in the fight against excess weight.
Pulse rate:
Let's take the average data:
| Years | Heart rate |
| 20-29 | 140 |
| 30-34 | 135-137 |
| 35-40 | 130-135 |
| 41-45 | 126-130 |
| 46-50 | 120-126 |
This heart rate during exercise will optimally influence weight loss and improve physical fitness without harm to the body.
5 heart rate zones:
It is also worth noting the percentage relationship between the type of training and the desired effect.
| Zone | Load, from maximum | Heaviness | Note |
| Restorative | 50-75% | Very easy | Restores the body, improves health and fitness |
| Aerobic | 70-85% | Just | Improves endurance, begins to burn fat deposits |
| Threshold | 85-90% | Moderately | Improving the body, abilities, increasing heart volume |
| Anaerobic | 90-95% | Hard | Increases strength and muscle mass |
| Maximum heart rate | 95-100% | Maximum opportunity, danger | Limit of development, level of competition and reaching the maximum |
It is important to exercise regularly, regardless of the chosen mode. Then the result will be noticeable.
Pulse during physical activity: normal, what is the maximum allowable
The pulse during physical activity is calculated based on the individual norm; the maximum allowable is approximately calculated as 220 minus age. For example, for a healthy 30-year-old man it will be 220-30 = 190 beats per minute. Only professional athletes train at this frequency. All others should build classes taking into account the type of load (see table).
| Type of training | Average pulse, beats/min. | Maximum heart rate, beats/min. |
| Running, swimming, skiing, dancing | 150 | 160 |
| Intervals with alternating running and strength training | 175 | 180 |
| Weightlifting, strength training | 175 | 185 |
At the athlete
For athletes, the resting heart rate is lower than for untrained people; it quickly rises to 80-95%, and this is considered normal; during intense exercise, the heart rate can increase to the maximum possible. The type of training also matters. It has been proven that runners who develop endurance to the lack of oxygen during exercise have a less frequent pulse during exercise than strength athletes and weightlifters.
In professional sports medicine, it is not the pulse during training that is used, but the initial values at rest and before the next load. They are the ones needed to assess the sufficiency of physical activity in well-trained athletes, since at maximum intensity they all show no less than 95-98% of the limit value.
Resting heart rate
Heart rate (HR) during the resting period reflects the degree of recovery of the cardiovascular system. In order to measure it, you need to count and record your pulse in the morning, immediately after waking up, while lying down. They keep a diary of their well-being, where they enter indicators and their feelings the next day after training. Then, for clarity, the data for the month is summed up and divided by the number of records. As a result, the average resting heart rate will be determined. For example, a diary might look like this:
- first month of classes – 68;
- second month – 67;
- third month – 65;
- fourth month – 67 (against the background of a viral infection);
- fifth month – 64.
If your heart rate slows down every month, this means well-chosen training. If your heart rate remains unchanged or increases, you must undergo a cardiac examination.
During strength training
Strength training has a higher heart rate than running or walking. After intense exercise, heart rate increases to 90% of the maximum, but this frequency is only suitable for a completely healthy person. When there is no good preparation, or there was a long break, or illnesses were suffered, then there is no need to increase the heart rate above 85%. If a man is 45 years old, then the acceptable limit is 85% of the maximum (220-45 = 175), which is 149 beats per minute.
It is very important to wait until your heart rate returns before your next approach. It returns to levels up to 90-100 beats/min. There should be no shortness of breath, palpitations, pain, or discomfort in the heart area. If the pulse does not decrease in 5-7 minutes, then this means that the load was incorrectly selected; it needs to be reduced in the next cycle. If you train with a constantly high heart rate, this can cause a malnutrition of the myocardium.
When swimming
Pulse when swimming long distances is calculated using the formula 60-70% of the maximum. For example, for a 40-year-old woman, the maximum number of beats per minute is 180. Then 60% will be 108, and 70% will be 126. Thus, you need to strive for a pulse interval of 110-125 beats/min. If swimming is carried out over short distances, then a gradual increase to 80% is allowed, but only with good load tolerance.
When walking
Walking is the optimal way to train for untrained people with heart disease; it is good to use for warming up; the recommended heart rate is 50-60% of the maximum. For example, for a 50-year-old man, you need to maintain your heart rate in the range of 85-102 (calculation: 220-50 = 170, 50% is 85, and 60% is 102).
For men and women running
Running for men and women is good for strengthening the heart muscle; to begin with, use a leisurely run, during which it is easy to carry on a conversation, and the heart rate should not exceed 70-80% of the maximum values. For a young man of 20 years old, the maximum heart rate will be 220-20 = 200 beats, so 70% is 140, and 80% is 160 beats/min. Training with a heart rate of 140-160 beats will be effective.
When riding a bicycle
When cycling, for a general healing effect, the heart rate rises to 60-70% of the maximum. This heart rate is used to restore the body after heavy loads; it can be alternated with an active training regime within 70-80%.
If the entire workout is within 75% of the maximum, then endurance increases, excess fat is burned, and at the same time muscle strength is strengthened. You can move to the zone with a heart rate of 80-90% of the maximum (220-age) and higher for no more than a minute.
During interval training in the gym
Interval training in the gym can be built according to a plan for alternating pulse zones, then during cardio exercise (for example, an exercise bike or treadmill), the pulse is 70-80% of the maximum, and during strength training (with weights) it reaches 80-90%. It is important that there are breaks between approaches when the heart rate is restored to 90-100 beats per minute.
Indicators before, during and after
The norm at rest for people who have not previously engaged in sports, the optimal frequency varies from 60 to 100. It should be measured separately from any activity - sitting on the couch, watching TV or other activity that does not require activity.
It is important to remember that if one morning your heart rate is higher than usual, then you need to stop training for a day.
During movement, the rhythm of contractions depends on the intensity and duration of the race, physical data and other factors that we have already discussed above. There is no need to exceed the limits, especially without the supervision of a trainer.
After running, your pulse should return to normal gradually, but quite quickly. Even after a light jog, you should not stop; you should walk quickly and then at a slow pace.
Pulse zone
Pulse is the rate of heartbeat (HR) over a minute. There is also the concept of a pulse zone, which defines the range from heart rate at rest to the maximum load on the body.
In everyday life, a person does not necessarily need to monitor his pulse zone. However, for athletes this parameter is very important. The fact is that when the heart rate is in one zone, it promotes weight loss, and at the maximum value the body’s endurance increases.
Each person has his own pulse zone, which is determined through laboratory tests (mandatory for athletes).
What influences
This value varies among all people depending on many reasons. This is influenced by age - the older you get, the slower and harder the cardiovascular system works, and the permissible muscle volume decreases. Weight is also important - the larger it is, the more serious the load on the body during the simplest physical exercises.
In addition, they influence:
- Weather. Especially for weather sensitive people. Strong wind or changes in atmospheric pressure outside can cause deterioration in health.
- Seasons. In winter and summer, there are different indicators of humidity, precipitation, and the comfort of jogging will also be different.
- Diseases. The presence of any chronic illness is a reason to consult a specialist before the first race. Colds should also cancel several workouts or make them as light as possible.
- Clothes and shoes. What a runner is wearing and wearing often determines his performance. In the right suit you will be comfortable and not stuffy, it will not put pressure or interfere with movement. Its task is to “breathe” and prevent excessive sweating. The Stayer brand is perfect for these purposes.
How to control
There are two ways to control and compare what your heart rate should be after or during running. First the calculations are carried out:
- the average value at rest is revealed;
- The maximum heart rate is determined.
Then it is measured while moving. This can be done manually by simply placing your hand on the carotid artery. Another way is to wear a heart rate monitor or fitness bracelet. With its help, you can determine not only the speed of the heartbeat. It will show the distance traveled, the number of steps, and some of them will measure blood pressure along the way.
