Heart rate during workouts

Control your own pulse during exercise is one of the best ways of monitoring the degree of intensity of the performed exercise. Most athletes do specifically with the heart rate monitors that is not mandatory. It is sufficient to use a simple stopwatch or to monitor the pulse on the clock in the gym. What are the benefits an athlete by measuring heart rate (heart rate) does not matter, more importantly, what should be the pulse on exercise. How to calculate heart rate for sports? The conventional calculation formula is to find upper and lower bounds of the heart rate. This means that efficient is a workout, during which the pulse is within the boundaries of these two markers of heart rate. The lower bound is calculated as follows: the number “200” take the age of the athlete, and multiply it by the figure “0,6”. If a trainee athlete 25 years, that is 105 beats per 1 minute. To do when the pulse is below this value is not recommended because the benefits of exercise will be minimal. The upper bound is calculated by a similar formula. The difference is that instead of “0,6” use factor “of 0.8”, i.e., for the 25-year-old athlete, the figure is 140 beats per 1 minute. To go beyond the upper boundary of the heart rate is not recommended because it causes increased load on the heart muscle. Athletes do not always take into account factors when finding the upper and lower limits, as they prefer to do the maximum. They train to the limit from 170 to 180 beats per 60 seconds even taking into account that it is much higher if you subtract from maximum allowable value of 220 own age. And if the pulse reaches such limits should reduce the intensity of your workout. Otherwise it is likely to harm their health. To make it easier to navigate, not doing endless calculations, you can just use the table given below, following which you can easily control the heart rate when varying degrees of exercise intensity. Heart rate during cardio workouts The pulse is measured with a stopwatch while running, it is virtually impossible. And if the sportsman is fond of cardio, then he should buy a heart rate monitor for running on the street to use built-in exercise bike and treadmill control devices. When the goal of cardio is to burn body fat, heart rate should be between 120 and 150 beats per minute. Bodybuilders should follow a slightly different scheme to preserve muscle. Cardio should be low intensity, that is, within classes with a duration of 50-60 minutes, the heart rate should be in the 120-130 beats. Pulse on power training Experienced athletes is not recommended to bring your heart rate to the upper limits. The ideal heart rate is an upper limit of 120-140 beats per minute, persistent from...

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