Alas, not every person who goes in for sports watches his pulse and generally knows how to measure it. We explain why this is really important and how determining your heart rate can help you improve your workout.
Photo: health. usnews. com
Heart rate, or heart rate (heart rate), is a figure that usually reflects the number of heart beats per minute at rest.
Measuring your heart rate is crucial when you are relaxed. This is best done right after waking up, and only if you had a good and healthy sleep. The fact is that when a person is tense, whether it’s training or emotional stress, the number of heart contractions increases.
Photo: well. blogs.
As we already said, this should be done at rest. Place two fingers (middle and forefinger) on your wrist or neck. Feel for a pulse and count the number of beats for ten seconds, then multiply this figure by six. So you know your pulse.
Some experts believe that it is better to measure the pulse for the whole minute - it may be unstable, and a ten-second interval will not show this.
According to the National Institute of Health, the average heart rate is:
If your indicators are lower or higher than these marks, we recommend that you contact a specialist.
Photo: wareable. com
To determine the heart rate that you need to adhere to during training, you must first find out the maximum heart rate.
To do this, you need to perform a simple manipulation of numbers - from 220 subtract your age. For example, you are 25 - we subtract 25 from 220 and get 195. This is the maximum heart rate for 25-year-olds. Next, we determine the pulse zone, depending on the preparation and purpose of the person.
During the first few weeks of training, strive for your heart rate to be approximately 50% of maximum heart rate, gradually increasing to 85% (if necessary).
After six months, it will be pretty comfortable for you to train with such a heart rate. If you have a heart condition, discuss with your healthcare provider what exercises you can perform and what your pulse should be.
Photo: shutterstock. com
By measuring your pulse, you will first of all take care of your health and also affect the effectiveness of your workouts. If a person practices hard, not knowing his heart rate, he can harm the heart.
At the same time, the trainee may not achieve impressive results, since his pulse will be in the wrong target area all the time. Often people focus only on sensations and do not train at full strength, although they think that they are engaged at the limit of their capabilities. Knowing your heart rate will push you to increase the intensity of your workout - a person will try to raise their heart rate to a specific level. In this case, you do not need to bring the pulse to the maximum - it certainly will not lead to anything good. Even professional athletes, who have well-developed heart muscle and endurance, rarely try to achieve maximum performance.
To monitor your heart rate during a workout, you can use the usual method of measurement - to put your fingers to your neck or wrist. But it’s better to buy a heart rate monitor - it will most accurately calculate your heart rate. In addition, some devices have a special function - when your heart rate is outside the target zone, the heart rate monitor will beep.
Photo: verywell. com
You need to remember about the restoration of heart rate.
To find out your recovery heart rate, you need to check your heart rate monitor or measure your heart rate right after your workout. Then wait two minutes and check your heart rate again. Subtract the second from the first indicator - so you know the figure you are interested in.
The longer and better you go in for sports in general, the greater should be the difference between these two indicators. During sports, you train not only muscles, but also the heart, and a strong cardiovascular system allows you to return to the pulse that you had before your workout as quickly as possible and recover.
So, by measuring your heart rate twice after physical activity, you can truly assess the effectiveness of the classes.
We are grateful to George Maltabar for help in preparing articles, as well as welcome to his website www. maltabar. ru