Pulse is a vibration of the arterial walls, which manifests itself as a kind of jolts associated with cardiac cycles. With it, beginners and experienced runners control the load on their bodies.
After all, if you overestimate your capabilities, then running may not bring any benefit and even harm your health.
Optimal heart rate
Moderate stress for beginners
The heart rate values for a beginner differ from those of an experienced athlete. Also, the following factors affect the level of this indicator:
- Age;
- Weight;
- Physical fitness level;
- Correct breathing;
- The presence of bad habits;
- Dress.
For those who are just starting to engage in physical activity, it is worth focusing on the figure of 120 beats per minute. But if you feel weak, dizzy and breathing too fast, then you should reduce the load. You should not check your body for strength on the first day of training. Listen to your body. If stabbed in the side, it is better to stop and catch your breath.
When can you increase the load?
As mentioned above, the average number of beats per minute for a beginner is 120 beats / m. If your heart rate is higher than this, it is best to slow down or go brisk walking until your heart rate is restored.
With systematic training, this figure can be increased to 130 beats / min. Over time, you should come to a formula for calculating the maximum possible heart rate limit. It looks like: 220 - (your age) = (your optimal heart rate).
It is not recommended to exceed this indicator even for experienced athletes. In order to find out whether your body is coping with the increased load, you need to monitor the rate of pulse recovery. The heart rate should return to the usual 60-80 beats / m no longer than 5-10 minutes.
How to monitor your pulse?
How does a heart rate monitor work?
In order not to stop every 100m and not to measure the pulse, there is such a device as a heart rate monitor. Previously, they were only in the form of chest straps, but modern technology has stepped forward.
Heart rate monitors are:
- In the form of a bracelet. It is worn on the wrist and may contain additional functions.
- In the form of a wristwatch. A sensor built into the wristwatch makes this accessory more functional.
- A sensor that attaches to the ear or finger. In comparison with the previous ones, he loses. The design does not allow it to be tightly held on the body, as a result of which the sensor can simply fly off you.
Depending on the design features, they can be: wired or wireless. Wired devices are not very easy to use. They are a sensor connected to the bracelet with a wire. Their advantage lies in the fact that they are less susceptible to fights in operation and have a stable signal without extraneous interference.
Wireless. They are capable of transmitting data to the bracelet without a direct connection. But errors in the operation of this gadget are possible, if in the vicinity it catches a signal from a similar device.
Which company is the best heart rate monitor?
There are a lot of manufacturers of gadgets for measuring heart rate on the market. Below are the most popular devices among people leading an active lifestyle:
- Polar H Takes a leading position in this list. This heart rate sensor has been on the market for many years. During this time, he has confirmed his accuracy in many studies.
- Mio Fuse. It is made in the form of a bracelet, which has a small display that allows you to monitor the number of heart beats without interrupting your workout. This device is systematically at the top of the ratings among heart rate monitors.
- Sigma. It is a chest strap synchronized with a wristwatch. It should be noted that it is suitable for any wallet. it has a very affordable price.
Prices for heart rate monitors.
Prices have a fairly wide range. From the most budgetary to the more sophisticated. It all depends on the manufacturer and the functional features of the product. In order not to overpay for extra bells and whistles, decide what set of functions you need. You can buy a heart rate monitor at all sports equipment stores.
Why do runners need to monitor their heart rate?
With systematic training and without a sharp increase in the load on your body, the runner's level of preparation and his general health will improve. It also strengthens the heart muscle and improves blood circulation.
But being too passionate about exercise can also harm your health. Therefore, it is imperative to control the pulse. Only with the help of it your heart is able to protect you from unnecessary stress. Otherwise, it can lead to serious heart disease.
Conclusion
In conclusion, I would like to note that sports are relevant for people of any age, gender, religion, etc. Running helps to strengthen the body, improve blood circulation, and it also copes with stress excellently.
The main rule for getting the most effective result from playing sports is to listen to your body.
