The heart rate during running determines whether the speed is chosen correctly and the load is distributed over the entire body. After all, the human body is not always adapted to endure the chosen mode. Sometimes this can be caused by obesity, and in some cases, simply by the unpreparedness of the muscles. In any case, it is necessary to correctly understand the work of the heart and take a heart rate monitor with you for such training. What should be the heart rate when running on a treadmill and just on the street? Find out more.
Heart rate monitor
Chest heart rate monitor is a special device that displays all the information about the heart during intense exercise. He has a special monitor that displays the current value of the pulse, its rhythm, and even all the calories expended. Such a device will be an ideal assistant during training in the gym or during various exercises during intense workouts.
Benefits of training with a heart rate monitor
Alwaysyou need to remember that such a device allows you to monitor your he alth. Therefore, the first advantage will be to monitor and control the work of the heart. The second plus will be the ability to select a training mode. What does it give? One day the athlete trains endurance, and the next gains muscle mass. Both activities increase he alth and overall physical development.
Also, a chest heart rate monitor can help track personal progress. That is, an increase in the load will allow you to conduct a qualitative analysis of your he alth. And accurate data on calorie burning will provide information for the future. Sometimes it's better to give up something for the sake of your he alth.
And do not forget about the possibility of measuring the speed of walking or running. Intensity control with a heart rate monitor will make it possible to increase or decrease the load. In any case, the heart muscle will only be grateful for the extra endurance. And this will directly increase the duration and quality of life.
On some models, a stopwatch with a timer is also installed. These heart rate monitors are very effective during intense workouts.
Measuring with improvised means
And here comes the simplest question. What can be improvised means? The simplest answer would be a free hand squeezing the wrist. Manual monitoring goes like this. It is necessary to stop, put the first two phalanges of the thumb directly on the inside of the other hand. The specific location will be in twocentimeters in the direction of the elbow from the hand. Within 30 seconds, the pulse is counted and multiplied by 2. The resulting amount will be the main information.
Setting the heart rate
Based on the general readings, you can always get the exact values. Yes, for each person they will be strictly individual. And their definition will be a conclusion from the general physical state and human capabilities. Usually it all comes down to simple settings. If you can breathe through your nose while running, it means that the overall he alth reading is ideally correlated with body weight. Such a workout will not stand out or cause severe harm to the body.
What should be the heart rate when running?
But even on this basis, all loads are divided into three established categories. Optimal heart rate while running:
- The allowable number of heartbeats while jogging should not exceed 150 times. However, the workout cannot last more than 40 minutes.
- Race long and medium distances make the heart beat very strongly. But if the number of beats exceeds 170, then it is better to slow down the pace and distance. And the training time should not exceed 20 minutes.
- With gradual acceleration, the heart muscle should beat in the region of 180-190 beats. Training should not exceed more than 10 minutes, and in the end it is even better to slow down a little. In any case, if there is no need, then the heart should not be strained once again.
Each indicator is presented only on the basis of the average value. Foreach person has a specially designed general formula. It is divided into two subspecies based on gender. So, for men, you need to subtract age in years from 220, and the resulting answer will be the ideal pulse. In women, it starts at 196, and then everything is the same. For example: the guy is 20 years old. The calculation is as follows: 220 - 20 \u003d 200. This is the number of strokes that allows you to train calmly. Yes, the calculation takes place only on the ideal balance of weight and physical he alth, but at the age of 20, problems with obesity should already scare a person.
Heart rate monitoring
After you know what your heart rate should be when running (light, fast, etc.), you should know how to control it. Measurements can be made manually or mechanically. The first is simple and highly accurate. Its essence lies in the three-time control. The first should take place before the start of the run. In the required place on the body, there is already a known zone with an artery, and a half-minute countdown begins. The second time you need to check in the middle of a run, and the third - at the end. This method is for those who are not professional athletes. If strong loads are familiar to a person, then two measurements are enough - at the beginning and at the end. And monitoring the situation will help for further development.
The second way is the possibility of measurements using mechanical or electronic technology. A heart rate monitor or fitness bracelet would be ideal. The only negative is the lack of 100% accuracyresult. Therefore, the choice should fall on such devices that can be worn directly on the upper arm or body, just below the chest. They are the choice of most athletes in daily exercises.
Popular Devices
You can buy a Polar heart rate monitor. It is worn on the left hand, just above the wrist. Information is displayed with a light touch. It is also easy to calculate the distance traveled, the number of calories expended and how much fat was burned. This is a very advanced model that allows you to effectively monitor your he alth. Many athletes buy it, because an alarm clock, a timer, a stopwatch and even a calendar are set as a bonus. The case is completely waterproof, which allows you to use it when it rains, swims in a lake or pool.
There is also a model H-102. The manufacturer Torneo has come up with a simple technique for its customers. Such a heart rate monitor is worn on the chest and arm, which provides 98% measurement accuracy. Yes, at first it may seem inconvenient. But after prolonged use, you begin to understand why everything is so. The device has a built-in clock-receiver, an alarm clock and a regular fitness program. It calculates the number of calories burned and the distance travelled. The case is fully waterproof on both devices, so it can be used in a wide range of applications.
Why is it important to know your pulse?
Whether it's running orquiet work. The state of the body every minute should be ideal or at least normal. Otherwise, the risk of situations that will lead to the hospital increases. Here are the factors that affect the frequency of contractions of the heart muscle:
- The amount of excess weight. Excess fat affects cholesterol levels, as well as various indicators of the body as a whole. If a person is trying to overcome this, then he just needs to reduce the duration of training and their intensity. Then the heart rate is completely normal.
- General physical he alth of a person. When an athlete runs, his heart is less stressed. This is due to the habitual state and the general state of all systems. Vessels and organs are not clogged with anything bad, which allows you to feel good.
- Bad habits. Alcohol, smoking or gluttony affect the cardiovascular system. Therefore, while running, the pulse is greatly accelerated, and the pressure rises.
- Weather conditions and general he alth. When playing sports in the cold season or day, the pulse rate decreases. This also applies to the general indicators of the body. While in the summer everything only increases. Therefore, in cold weather, you can not wear thermal underwear for workouts that end within one hour. And in the summer do not go to the gym. After all, even in the evening, a run will be equated to an hour and a half trip to the gym.
- Mood and general interest in the process. When training is underway, you should not even think about the problems. Betterfocus on sporting achievements or listen to music. This will allow you to keep pace, follow your breath and fully focus on running.
The very indication of an increased heart rate should indicate a greater consumption of blood by the muscles. This means that the heart is more stressed. After all, the need for oxygen has increased throughout the body. Restoring heart rate after running is an easy task. But for this you need to bring your body to the most calm state, for example, slow walking, or sit for 10 minutes. It will be good to do breathing exercises.
Maximum Effective Workouts
For jogging to bring only benefits, you will have to train a lot. Moreover, it is better to do this at first not every day, but with a break of a couple of days, gradually increasing the total load. If you start jogging in the usual mode of athletes, then the heart muscle will strain above its norm. Breathing will begin to go astray, and the load on the body increases dramatically. To avoid this, you will have to slow down and reduce the distance of your runs.
Custom Parameters
Also, don't forget about the possibility of counting specific parameters. This applies to individual parameters of the pulse rate. After all, if everything is not put on the systematic regulation of he alth, then the load will only interfere. An indicator of endurance cannot be acquired even after several years of active sports. Understanding this will give the necessary stimulus and will guide the overall development of man. Yes, and the cardiovascular system graduallylearn to control the body.
Once you have determined what your heart rate should be when running and how to lower it, carefully monitor your he alth when exercising so as not to overdo it.
