Calculation of the anaerobic zone. Pulse zones: how to get to the right one? Heart rate calculation for cardio training

For a long time I was sure that in order for training to have maximum effect, you need to give 120%. You need to train sparingly, until you can’t move a single limb. It turned out that such training can not only be dangerous, but also not bring the expected result. When running, swimming or other types of activities that increase the load on the heart, it is necessary to constantly monitor such an indicator as heart rate.

Heart rate is the heart rate, or in common parlance, the pulse rate. Typically, the lower this indicator, the better the health of a person’s cardiovascular system is considered (with the exception of some diseases, such as bradycardia) - this means that the heart needs fewer contractions to pump the required volume of blood. In addition, heart rate can serve as an indicator of training intensity. To do this, firstly, you need to calculate the MHR (maximum heart rate) of a person using the formula 220 - age. Now, depending on what percentage of the MHR the heart rate is during training, it can be assigned to one of the zones and understand how it affects the body.

• Therapeutic (cardiac) zone - 60-70% MHR. This area is for people with poor physical fitness. In this zone, the load on the heart is very gentle, and the likelihood of harm is low. In this zone, as a rule, the pulse is located during morning exercises, not a very intense workout or even a regular walk.
• Low (fitness) zone - 70-80% MHR. Training in this zone is what people who want to lose weight need. During such training, the body actively burns fats in the body to maintain its strength. A person is in this pulse zone, for example, while jogging or climbing stairs.
• Aerobic zone - 80-90% MHR. Even more intensive load, even more calories burned. But the body no longer has enough time to receive all the energy it needs through the breakdown of fats, so carbohydrate reserves begin to be spent in this zone. This zone corresponds, for example, to dancing or step aerobics.
• Anaerobic zone - 90-95% MHR. This zone contributes to the maximum development of human endurance. However, in this mode, the body burns almost only carbohydrates, so doctors advise alternating aerobic and anaerobic (for example, cross-country skiing, intense cycling) training.
• The maximum load zone is more than 95% of the MHR. Professional athletes usually train in this zone shortly before competitions. For people who want to lose weight or simply improve their health, exposing themselves to such stress is not only not useful, but also dangerous.

So what conclusions should we draw from all this information? The most important thing is to know your goal. Why are you training? If you want to lose weight, alternate training in the fitness and aerobic zones. If this already seems not enough for you and you want to improve your own endurance, you can add it to your schedule anaerobic training. If you just want to improve your condition, turn on training plan activity in the first four zones. The main thing is to remember that overzealousness and bringing yourself to a faint state hard training so far it hasn't benefited anyone.

When playing sports, you need to monitor your condition. To do this, four indicators are used: pulse, performance, well-being and sleep quality. The most objective of them is the pulse.

Pulse counting methods

The pulse can be determined on the main arteries: on the wrist at the base thumb, on the neck or temple. When the pulse is above 170 beats per minute, its calculation is more reliable on the left side of the chest - in the area of ​​the apical beat of the heart in the area of ​​the fifth intercostal space.

15 second method

Count your pulse in 15 seconds. Multiply the result by 4 to give an approximate heart rate per minute.

15 stroke method

This method is somewhat more complicated, but it gives a more accurate result. Start the stopwatch at beat “0” and stop at beat “15”. Let's assume that 12.5 seconds have passed during the 15 beats. Then the pulse is: 15 × (60 / 12.5) = 72 beats per minute.

10 stroke method

This method is best used when measuring heart rate during exercise, since even with a short stop the heart rate quickly slows down. Start the stopwatch at the “0” beat and stop at the “10” beat. If, for example, 3.6 seconds have passed within 10 beats, then the pulse is: 10 × (60 / 3.6) = 167 beats per minute. The resulting value will be slightly lower than the actual heart rate during exercise. The exact value can be measured using a heart rate monitor.

Basic heart rate indicators

In sports, three main indicators are used: resting heart rate, maximum heart rate and pulse at the point of deviation (anaerobic threshold).

Pulse at rest

The resting pulse shows how fast the heart must work to ensure basic processes in the body. It depends on lifestyle and characterizes the general level of aerobic fitness.

Resting heart rate is usually measured in the morning before getting out of bed. For greater accuracy, you need to count the number of beats per full minute, repeating this measurement over several days and taking the minimum value obtained.

Every person who is seriously involved in sports should regularly track their morning heart rate and record it in a diary.

In an untrained, healthy person, the resting heart rate is usually in the range of 60-90 beats per minute. In women it is on average 10 beats higher than in men. Well-trained endurance athletes may have a resting heart rate of 40-50 beats per minute or even lower.

With regular aerobic training, the morning heart rate gradually decreases and can become 10-20 beats per minute less than the value before it began, which is associated with an increase in the volume and force of the heart’s impulse and vascular capacity. When you stop training, your heart rate slowly returns to its original values.

An elevated morning heart rate may be the first sign of incipient overtraining or a viral infection. With prolonged overtraining, the morning heart rate may decrease noticeably, which is also an alarming signal.

Maximum heart rate

Calculator

Initial data

Maximum heart rate

187 beats/min.

The pulse has a maximum threshold. It is individual for each person and decreases with age - on average, by 7 beats per minute every 10 years. The maximum heart rate does not depend on the level of physical fitness of a person.

The approximate value of the maximum heart rate can be calculated using the formula:

Max. pulse (beats per minute) = 208 − 0.7×age (years).

A simpler formula: 220 − age (years), gives similar values ​​for ages 30-50 years, but slightly underestimates the maximum heart rate for older ages.

Both formulas are averages and have a high error: the maximum heart rate of a particular person may differ from the calculated one by 10-20 beats per minute. The exact value can be found by performing a test measurement.

With age, not only the maximum heart rate decreases, but also other indicators: resting heart rate and heart rate at the deviation point. Moreover, the last two indicators can be influenced by regularly playing sports.

Maximum heart rate measurement

Maximum heart rate can be measured on a treadmill, stationary bike, or similar machine. During the test, the load is gradually increased until the heart rate stops increasing with increasing intensity of the exercise.

Maximum heart rate is achieved only when you feel well and have fully recovered from your last workout. Before the test, you need to warm up well: a light jog, bike ride or skiing will do. The warm-up is followed by intense exercise lasting 4-5 minutes. The final 20-30 seconds of the load are performed with maximum effort. The pulse is measured using a heart rate monitor. Manual counting does not give accurate results due to the rapid decrease in heart rate immediately after stopping the exercise.

Several measurements need to be taken over several weeks. Most high rate and will be the maximum heart rate.

For the same person, the maximum achievable heart rate may depend on the type of activity. During classes various types sports, it is recommended to measure the maximum heart rate for each of them separately.

Exercise at maximum heart rate should not exceed 5 minutes. Because it carries some risks, it should be done under medical supervision, especially for men over 45, women over 55, and people with heart problems.

Maximum oxygen consumption

Maximum oxygen consumption (VO2) is the amount of oxygen a person is able to use during maximum power exercise. MOC is expressed in liters per minute. The intensity of the load at the level of MOC cannot be maintained for longer than 5 minutes.

Normally, there is a linear relationship between heart rate and oxygen consumption.

Under the influence of training, VO2 max can increase by 30%. BMD can be roughly estimated by the ratio of maximum heart rate to resting heart rate. Since MIC depends on a person’s weight, it is usually calculated in milliliters per 1 kg of weight:

MIC (ml/min*kg) = 15 × max. heart rate / heart rate at rest.

In other words, the greater the ratio of maximum heart rate to resting heart rate, the higher the intensity. physical work that a person can withstand.

Pulse at the deflection point (anaerobic threshold)

With a gradual increase in the intensity of the load (for example, running speed), the pulse increases linearly up to a certain point, and then begins to lag - a noticeable bend appears in the load-pulse relationship graph. This point is called the deviation point.

The deviation point corresponds to the anaerobic threshold, that is, the maximum load that a person can maintain for a long time without the accumulation of lactic acid in the muscles.

The anaerobic threshold is the most objective criterion of endurance training. In well-trained athletes, the heart rate at the deviation point can reach 95% of the maximum heart rate. Oxygen consumption at the deflection point is also a high percentage of the VO2 max. In other words, trained athletes are able to perform intense work in the aerobic zone; The anaerobic system is activated only during very heavy loads.

Heart rate at the deviation point should be measured every few weeks to monitor changes in fitness level.

Methods for measuring heart rate at the deviation point

As a first approximation, you can take your actual heart rate while running at a constant speed over a distance of 5 or 10 kilometers.

Uniform load test. For 30-50 minutes, aerobic work is performed at the highest pace, at which the exercise can be completed to the end without reducing the load, and the heart rate remains stable. This pulse will be equal to the pulse at the deviation point.

For example, if you can ride a bicycle for 30-50 minutes at a constant speed and a stable heart rate of 160 beats per minute, and at a higher speed you are unable to complete the distance due to fatigue, then your heart rate at the deviation point is 160 beats per minute. minute.

Test with increasing load. After a 10-minute warm-up, the person should run or cycle at a steady pace for 10 minutes, maintaining a constant heart rate of 140 beats per minute. Then he increases the load to a heart rate of 150 beats per minute and runs for another 10 minutes. In the next 10-minute segment, the load increases by another 10 beats per minute. The pulse at which the load becomes impossible or requires incredible effort will be approximately 5 beats higher than the pulse at the deviation point.

Deviation point and running speed at a given distance

The maximum running speed that allows you to complete a given distance decreases with distance. The speed corresponding to the deviation point is optimal for a distance of 16-17 km. The optimal running speed for the 5-kilometer distance is 9% higher, and for the marathon (distance 42.195 km) it is 6% lower than the speed at the deviation point.

This dependence allows you to calculate the speed at the deviation point based on the actual running speed at a given distance, or, conversely, determine the optimal running speed for a given distance.

For example, if a person runs a distance of 5 km in 20 minutes, then his speed at the deviation point is 13.7 km/h. The optimal speed for the marathon for him is 13 km/h. Expected result: 3 hours 40 minutes.

Training zones based on heart rate

You can select by pulse optimal intensity training based on their goals. The exercise intensity is measured as a percentage of the exercise heart rate from the maximum heart rate or from the heart rate at the deviation point ( anaerobic threshold).

The bulk of endurance training should be in aerobic zone 1 and 2, that is, below the anaerobic threshold. At the same time, long-term exercises with low intensity (in aerobic zone 1) increase the body's ability to utilize fats and save carbohydrates.

Development zone located just above and just below the anaerobic threshold; interval training in this zone they allow you to increase the anaerobic threshold.

IN anaerobic zone 1 energy is generated mainly through the lactate mechanism, which leads to the accumulation of lactic acid in the muscles. Depending on the level of training, a person can stay in this zone from 30 seconds to 3 minutes.

IN anaerobic zone 2 maximum effort develops due to the operation of the phosphate energy supply system. This effort can last no more than 10 seconds.

IN restoration zone The exercise intensity is too low to develop the body's aerobic capacity. It is used for active rest after intense training (in particular, it accelerates the elimination of lactic acid) or for recovery after a break in exercise.

Determination of intensity zones based on anaerobic threshold

The boundaries of training zones are best determined by the anaerobic threshold.

Calculation based on maximum heart rate is approximate. If an estimate of the maximum heart rate by age is used (the simplest method in practice), then the error can reach unacceptable values ​​- 20-30 beats per minute.

The anaerobic threshold is a more accurate guideline, since it determines the boundary between the oxygen and lactate mechanisms of energy production in muscles.

On average, the anaerobic threshold is approximately 90% of the maximum heart rate, but it greatly depends on the degree of training of the person. For example, an amateur athlete’s anaerobic threshold may be 75% of maximum heart rate, while a professional athlete’s anaerobic threshold may be 95%. In this case, the intensity of training, determined by maximum heart rate, will be too high for an amateur athlete and insufficient for a professional athlete.

As aerobic capacity improves as a result of training, the boundaries of the training zones increase in proportion to the increase in heart rate at the deviation point.

Subjective assessment of load intensity

The intensity of the load can be determined quite accurately by your own feelings.

Scale for assessing the intensity of the load according to sensations

1. "Very low"
2. "Low"

1. "Average"
2. "High"

1. "Very high"

The assessment of exercise intensity by the same person is relatively constant and reflects the level of lactic acid concentration in the muscles. The intensity in aerobic zone 2 feels "medium". By comparing pulse and load, you can learn to determine other training areas by feeling.

Based on the book Heart Rate, Lactate and Endurance Training by Peter Jansen.

Pulse zones. Training Modes

Pulse, or heart rate (HR)- this is an indicator 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 is experiencing. You can determine not only the intensity of the load, but also what effect it has on the body, and how long you can train in this mode.

Pulse detection

You can determine your heart rate either using a special device - a heart rate monitor, or by feeling the pulse on your wrist or neck.

If we measure heart rate manually, it is better to count the number of beats in 10 seconds and multiply the indicator by 6.

Maximum allowable heart rate

It is important to understand what heart rate value is considered maximum. This can be done using a simple formula: 220 - age. The result will be the desired value. For example, for a person aged 30 years, the maximum heart rate will be 190.

Pulse zones

Zone 1. Aerobic zone (health zone)

Training in this zone is aimed at improving health. During training, metabolic rates increase.

Heart rate: 50-60% of maximum.

Load duration: 20 minutes or more.

Training in this range will be useful for those who have just embarked on the path to healing the body and have poor physical fitness. Loads of this intensity train the heart without unnecessary risk.

Zone 2. Fat burning zone (fitness zone)

Training in this zone is aimed at developing general endurance and stimulating fat burning processes.

Heart rate: 60-75% of maximum.

Load duration: 40 minutes or more.

Feelings: easy breathing, low muscle load, light sweating.

A slightly more accurate formula for calculating the optimal fat burning heart rate: ((220 - age - resting_pulse) * 0.6) + resting_pulse.

Suitable for any person frequent training with low intensity. When training in this range, metabolism proceeds in such a way that fats accumulated in fat depots are maximally used to obtain energy. Loads of this intensity help reduce body weight by reducing subcutaneous fat.

Zone 3. Zone strength endurance(fitness area)

Training in this zone is aimed at developing strength endurance.

Heart rate: 75-85% of maximum

Load duration: 10 minutes or more (depending on fitness level).

Feeling: light muscle fatigue, light breathing, moderate sweating.

Suitable for any person with standard workouts of medium duration. The intensity of the load becomes higher, and the body begins to burn even more calories. However, there is no longer enough time to remove fats from the depot and get energy from them, so he begins to use carbohydrates for this purpose.

Zone 4. Improvement zone (hard).

During training in this zone, anaerobic endurance increases and the ability to achieve maximum results increases.

Heart rate: 85-90% of maximum.

Load duration: 2-10 minutes (possibly more, depending on fitness level)

Feelings: muscle fatigue, difficulty breathing.

Suitable for 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 zone are practically not burned, and carbohydrates are used to obtain energy.

Zone 5. Improvement zone (maximum)

Work in this zone is aimed at developing speed endurance.

Heart rate: 90-100% of maximum.

Duration of the load: about 2 minutes (possibly more, depending on fitness).

Feelings: severe muscle fatigue, heavy intermittent breathing.

Suitable for professional athletes. The body works to the limit of its capabilities, using up all available reserves and buffer substances, and the respiratory system and cardiovascular system work at maximum capacity. possible effectiveness.

Bibliography:

1. Alexandrov I.I. Study of aerobic and anaerobic support of intense human muscular activity: Abstract of thesis. dis. . Ph.D. biol. Sci. L., 1972. - 24 p.

2. Alekseev V.M., Kots Ya.M. Pulse assessment of the relative physiological tension of aerobic muscle activity // Human Physiology. 1981. - No. 4. - pp. 728-736.

3. Alekseev V.M. Combined assessment method aerobic exercise by heart rate and subjectively perceived tension. // Physiology of muscle activity: Abstract. report International Conf. M., 2000. - pp. 14-15.

Running heart rate is an important indicator of training effectiveness.

How do you know how effectively you are training, whether it is too intense for a beginner, and how to improve your performance for an experienced athlete? Pay attention to the heart rate at which you conduct your workout. Each type of training is associated with a specific pulse zone. In the last decade, all sorts of gadgets with heart rate sensors have burst onto the sports industry market. At the same time, a large amount of research in the field of physical education and sports is devoted to training in pulse zones.

What is heart rate and MHR?

Heart rate can be used to monitor your heart health and fitness level. There is a concept of heart rate - heart rate. This is a physiological indicator of normal heart rate, which is widely used in sports practice. It is believed that heart rate is the same as pulse, but this is not entirely true. Pulse is the number of blood impulses occurring in the arteries over a certain period of time, a measured vibration of the walls of blood vessels. Heart rate is the number of heart beats in the same period of time.

In a healthy adult at rest, the heart rate is equal to the pulse. Pulse is measured by the number of beats per minute. The easiest way to take a manual measurement is to use a stopwatch by simply placing your finger on the carotid artery. Heart rate depends on many factors and can vary significantly for various reasons. There are certain numerical limits, a significant violation of which is considered a pathology and can cause diseases of the cardiovascular system.

Like many indicators in our body, pulse is a rather individual thing. Even for an untrained athlete quick step will raise the heart rate to 130 beats/min, while a trained runner at this moment will have no higher than 100 beats/min. Therefore, recently it has been customary to calculate pulse zones based not on heart rate numbers, but on percentage from MHR (maximum heart rate).

MHR is the greatest number of heart contractions per minute, which is achieved at the limit of the body's capabilities during intense workout. This is the highest number of beats per minute your heart can make at maximum effort.

Generalized formula for calculating MHR: 220 minus your age. A more modern formula: 214-(0.8 x age) for men and 209-(0.9 x age) for women. But it will be more informative to obtain the value in laboratory conditions.

Knowing your own maximum heart rate, you can calculate your heart rate zones and build each specific workout so that your heart rate is in a certain zone. Many training plans are now increasingly based not on running speed, but on intensity zones (this applies more to beginners), determined relative to heart rate. All of them are calculated individually, based on the characteristics of the body.

A competent training plan should include training in various directions: increasing overall physical endurance, developing speed-power qualities, recovery and pre-competition periods. The norm is considered to be when, in a calm state, the pulse of a healthy person is in the range of 60-80 beats/min. However, it is worth especially noting that among runners (especially stayers) in a calm state this figure is below 60 beats/min. Professional marathon runners often have a resting heart rate below 40 beats per minute. By the way, for this reason, very often there are ambiguous prescriptions from doctors who do not have experience working with highly qualified athletes in their medical practice.

Basic concepts that are useful to know when engaging in endurance sports:

Anaerobic Threshold (ANT)- this is the level of load at which the formation of lactate in skeletal muscle exceeds its breakdown, so lactate begins to gradually accumulate in the general circulation. The value of the anaerobic threshold in highly qualified athletes is approximately equal to 90% of MOC.

Maximum oxygen consumption (VO2)– this is the amount of oxygen absorbed by the human body in 1 minute. It is believed that it is the MOC that is the factor influencing and limiting performance in cyclic sports.

Anaerobic Metabolism Threshold (ANTH)- this is the level of exercise intensity at which the concentration of lactate in the blood begins to increase sharply, since the rate of its formation becomes higher than the rate of utilization.

VO2 Max– the maximum volume of oxygen (in milliliters) per kilogram of weight that you can absorb in a minute at maximum physical exertion.

5 heart rate zones

Between the “resting heart rate” and MHR values ​​there are different heart rate zones that correspond to the intensity of the workout and its characteristics. Experts identify five pulse zones. In this case, the difference between the next and previous pulse zones is 10% of the maximum heart rate. Training in each zone has its own benefits. There is no single scientific name for these zones, but there are clear characteristics of each of them, and sports gadgets often add color designations to make it easier for non-professional athletes to navigate.

Very Low Intensity Wellness Zone (White)

50-60% of the MHR. The norm is at heart rate 115-120 beats/min. This is where overall physical endurance improves. Training in this zone improves overall physical training, facilitates recovery and prepares you for training in higher heart rate zones. Training in this zone is the most comfortable and easiest. This zone the best way Suitable for those who have either just started training or have a low level of physical fitness.

Low or fitness zone (blue)

60-70% of MHR. The norm is at heart rate 120-135 beats/min. Training in this zone helps improve overall endurance. Studies show that when you train in this zone, you ensure the mobilization of fats and the transport of fats into the muscles. The quality of muscle fibers and capillary density increases. Training in the second zone is an integral part of every runner's training program. When training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are also burned. The total number of calories burned increases compared to the previous zone. Improving the condition of the cardiovascular and respiratory systems.

Aerobic zone (green)

70-80% of MHR. The norm is 135-155 beats/min. Optimal zone for endurance training. This type of running trains the aerobic capabilities of our body. It stimulates the development of a network of small capillaries in the muscles, which allow oxygen to be delivered more efficiently. The number and size of blood vessels increases, the volume of the lungs increases, the functional state of the respiratory system improves, and the size and strength of the heart increases. As a result, there is a gradual decrease in the “resting heart rate” indicator. Training in this zone increases the efficiency of blood circulation in the heart and skeletal muscles. When training in this pulse zone, lactic acid begins to enter the bloodstream.

Anaerobic zone (yellow)

80-90% of MHR. The norm is 155-175 beats/min. Training in this zone develops maximum performance and improves speed endurance. When the pulse reaches 90% of the MHR, 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 zone are practically not burned, and carbohydrates are used to obtain energy.

A byproduct of anaerobic metabolism is lactic acid. It causes a quick feeling of fatigue in the muscles, so training in the anaerobic zone will not work for a long time. This is a short-term, high-intensity load. When training in this zone, the rate of maximum oxygen consumption improves, which means that the “acidification” of muscle fibers will occur later. The athlete becomes significantly more resilient. The PANO value increases.

Maximum zone (red)

90-100% of MHR. The norm is 175-185 beats/min. Develops maximum performance. As soon as your heart rate approaches 100% of MHR, the maximum load zone occurs. The body works to the limit of its capabilities, using up all available reserves and buffer substances, and the respiratory system and cardiovascular system work with the highest possible efficiency. Lactic acid will accumulate in the blood, and after a few minutes you will not be able to continue exercising at this intensity level. Such training is typical for professional athletes in the pre-competition period. For people who want to lose weight or simply improve their health, exposing themselves to such stress is not only not useful, but also dangerous.

1. Beginning runners should alternate the first four heart rate zones during the training process.
2. Warm-up is designed to prepare the body for more serious physical activity and should occur in the second pulse zone.
3. Recovery workout after high intensity workout should take place entirely in the green pulse zone.
4. Regularly monitoring your heart rate will not only help you monitor recovery, but also monitor overtraining.
5. Trained athletes with extensive experience conduct interval training not by pulse, but by time, because... This makes it easier to control the load. However, they always take pulse values ​​into account.
6. If you are a beginner runner, then initial stage There is no need to train in the anaerobic zone. If you want to lose weight, alternate training in the fitness and aerobic zones. If this is not enough for you and you want to improve your own endurance, then you can add anaerobic training to your schedule.
7. Perhaps one of the most simple ways To explain the difference between the aerobic and anaerobic zone is the expression: “If you can talk calmly while running, then this is your aerobic zone. If you run at such a speed that you can no longer speak freely, then you are running in the anaerobic zone.”

Many sports doctors recommend that beginners over the age of 25 who seriously decide to take up running undergo medical testing to determine the heart rate zones in which they will need to train. This test is usually performed using a bicycle ergometer, on a treadmill, or with a special exercises requiring maximum physical exertion. This test should only be performed under the supervision of a sports physician.

When going out to train with a specific goal, run based on your heart rate, trying not to go beyond a certain heart rate zone. And in this way you can distribute all training process for different periods, based on the assigned tasks.

Nina Temyakova, master of sports, finalist of the World and European Championships, member of the Russian national team orienteering, personal trainer long distance running

The closer to summer, the more people we see while jogging, in gyms on treadmills and cycling. 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 sitting position after you wake up (do not drink coffee or tea before that). 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 the pulse zones are (they are listed on 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)
Strengthens general endurance, 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 form 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 of medium 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 level)
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 at 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 pulse value is minimal, approximately 70 beats (red round dot at the bottom left), because we just came from the locker room and there is no active work there was no heart 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 in a more fast 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 format group classes 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 have recovery or health running, then keep your heart rate in the blue zone (fat burning). The greatest amount of fat will be burned in this pulse zone. 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. Each trainer gives different rest time 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 importance 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

Pulse of people leading sedentary image life, and athletes are 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.