It is a known fact that movement is life. This is the basis of human health, its success. The movement undoubtedly brings the cardiovascular system to the normal stage of work, regardless of whether it is an athlete or just an average person.
It is worth remembering that the intensity of physical activity is equally useful and not suitable for everyone. In each case, the level is determined individually, depending on age, type, health problems, etc. As a rule, experts recommend focusing on the heart rate.
Heart rate
In order to find out how the heart works and its normal rhythm, you need to monitor the pulse rate. For each individual, the heart rate will be different, depending on his age, fitness, etc. however, for all, the heart rate is calculated as standard.
- From birth to 15 years, the heart rate has its own special schedule - 140 beats / min., With age, the value drops to 80.
- By the age of fifteen, the indicator reaches 77 beats / min.
- The average value for an ordinary, untrained person is 70-90 beats / min.
Why does the pulse increase during exercise?
220 - (number of full years) = the indicator affects the calculation of the heart rate norm.
Regardless of its location, each organ needs saturation with nutrients, oxygen, minerals and more.
The cardiovascular system is no exception, because its main function is to pump blood passing through the heart, saturate the body with oxygen, drive the entire volume of blood through the lungs, thereby ensuring further gas exchange. The number of strokes at rest is 50 - athletes, in the absence of sports inclinations - 80-90 beats / min.
As soon as the activity increases, the heart needs to pump oxygen at an increased rate, respectively, its rate changes, for the natural provision of the necessary body.
Maximum heart rate during exercise
Age must be taken into account to determine the maximum allowable heart rate range. On average, the allowable range ranges from 150-200 bpm.
Each age group has its own norms:
- Up to 25, 195 beats / min is permissible.
- 26-30 border 190 bpm.
- 31-40 permissible 180 beats / min.
- 41-50 are allowed 170 beats / min.
- 51-60 less than 160 beats / min.
When walking
Of all the physiological conditions of a person, walking is the most acceptable for a person, since all exercises, movement in general, begin with it.
For training, walking is another exercise that requires the same proper approach. With such training, it is necessary to adhere to a certain rhythm of the pulse, this is 60% of its maximum value.
On average, for a 30-year-old person, the norm will be calculated:
- 220-30 (full years) = 190 bpm; 60% = 114 bpm
When running
There is nothing more rewarding than a leisurely run. It is he who allows you to strengthen the muscles of the heart. However, this training requires the correct heart rate. Normally, the indicator can range from 70 to 80%.
You can calculate which by the formula (for a 30-year-old person):
- 220-30 = 190; 70% -80% = 133-152 bpm
With cardio loads
Today it has become fashionable to use cardio training, that is, cardiac. They are aimed at strengthening the work of the heart muscle, due to the fact that cardiac output increases. Ultimately, the heart learns to work an order of magnitude more relaxed. With this type of training, it carefully follows the pulse, its rate is no more than 60-70%.
The calculation for a 30-year-old person will be as follows:
- 220-30 = 190 bpm; 60-70% = 114-133 bpm.
For burning fat
Heart rate in the "fat burning zone" program is a workout that is aimed at breaking down and burning as much fat as possible. Such workouts can "kill" 85% of calories. This effect occurs due to intense cardio loads.
According to athletes, a large load on the body does not allow fat to be oxidized. However, such workouts do not burn off deposits, they are aimed at destroying muscle glycogen. Regularity is very important with such training. The heart rate is the same as in cardio.
Athletes
Professional athletes do not know such a concept as the heart rate, since they have the highest, along with physical activity. On average, the heart rate is calculated based on 80-90% of the maximum value, and at extreme loads it reaches 90-100%.
It is worth noting the fact that athletes are distinguished by a morphologically altered myocardium, therefore, in a state of calm, their heartbeat is much lower than that of an untrained person.
The maximum allowable heart rate during physical activity by age
Depending on age, the limit of the allowable heart rate fluctuates.
In the period up to 60 years, the rate varies from 160 to 200 beats / min.
If we talk about age differentiation, every ten decreases the value.
So, at the age of 25, the border fluctuates around 195 beats / min. From 26 to 30 years old, the border will fluctuate within 190 beats / min. Each decade, the value decreases by 10 bpm.
Heart rate recovery after exercise
The natural rhythm of the pulse ranges from 60-100 beats / min. However, during training, during stressful situations, its rate changes.
This rhythm is very important for athletes, especially after training, in a day. Speaking in the language of athletes, its level should be in the range of 50-60 beats / min.
An indicator of a good workout is a heart rate of 60-74 beats / min. Range up to 89 bpm - medium. However, anything over 910 beats / min is considered a critical indicator with which athletes are not recommended to start training.
How long does it take to recover?
It usually takes about 30 minutes to restore the rhythm. It is considered natural to rest the body for no more than 15 minutes, so that the pulse comes to a state before training.
Reasons for maintaining a high heart rate for a long time
Physical activity is stress for the whole human body. It requires a lot of energy. Each muscle movement is a consumption of energy and oxygen.
The delivery of these resources is handled by blood circulation, which causes an increased rate of work of the heart.
Normally, the pulse causes the heart muscle to contract faster. If we talk about any specific diseases, then this is tachycardia. Pathology when the pulse crosses the 120 beats / min mark.
If there is a slow heartbeat during and after training, this is bradycardia.
Athletes suffer from a slowed down rhythm, due to excessive training.
If the pulse is uneven, then this is sinus arrhythmia. The frequency, as a rule, in this case varies from normal to increased.
If there is a chaotic pulse with a rapid heartbeat, then this is atrial fibrillation, and each attack leads to a violation of blood flow. Such a violation leads irreversibly to oxygen starvation.
Heart rate changes depending on age, work, lifestyle, pace of training. Under load, it becomes more frequent, involving changes of a physiological nature. Characteristically, an increase in physical activity is directly proportional to an increase in heart rate.
Therefore, athletes use heart rate calculations, which are also important for untrained people during different training sessions and depending on age, weight, etc.
