What pulse should be during physical exertion: the norm and maximum values ​​\u200b\u200bfor walking, cardio training? Pulse and human health: what is considered normal and how to avoid problems

Pulse - rhythmic fluctuations of the vascular wall, caused by a wave-like flow of blood. The number of shocks is approximately equal to the number of heartbeats. In some pathological conditions, a discrepancy between ps and heart rate (pulse deficit) is possible. The pulse is one of the main markers of the human body. Its indicators are unstable and can change under the influence of age, psycho-emotional experiences. Normally, the heart rate increases during physical exertion (running, jumping, lifting a barbell, doing combat sports), consider the heart rate zones for training and calculate the maximum allowable heart rate.

The body of warm-blooded animals is designed in such a way that the intensity of metabolism directly depends on the size of the body. The smaller the creature, the more intensively its biochemical processes proceed and the more often the heart beats. A person is no exception, therefore, the norms of his pulse change throughout the entire period of body growth. The larger the child becomes, the slower his heart beats.

So - the pulse is not a constant value and can change with physical exertion. The work of skeletal muscles leads to an acceleration of metabolic processes. In addition, in the stressed body, the release of adrenaline and other natural vasopressors increases. All this leads to an acceleration of the heart rate, an increase in blood pressure. Shortly after the load disappears, the pulse indicators return to normal.

Calculation of the maximum allowable heart rate

During sports activities, especially those aimed at burning fat, an increase in heart rate is necessary. However, the indicator should not go beyond the age norm. Monitoring is carried out using heart rate monitors or portable pulse oximeters (for those involved with diseases of the respiratory system). Permissible indicators are determined by the formula:

220 - age in years = MP (Maximum Heart Rate)

This method is universal, but does not differ in high accuracy. When calculating the MT, it is recommended to use the specialized algorithms below:

For men: 214 - (age * 0.8) = MP

For women: 209 - (age * 0.9) \u003d MP

If during training the heart rate exceeds the calculated values, it is recommended to reduce the load level or take a break necessary for the normalization of the heart rate.

Heart rate zone table for training

The level of heart rate increase during training is conditionally divided into 5 zones, each of which is best suited to achieve a specific goal. The defining indicators of the RFP and the tasks for which they are intended are discussed in the following table:

Recovery of heart rate after exercise

Recovery of the pulse after physical activity can take from 2-3 to 20-30 minutes. The optimal indicator is considered to be a decrease in heart rate during the first minute of rest by 20%. After 3 minutes, the pulse should decrease by 30%, after 5 minutes - by 50%, after 10 minutes - by 75% of the maximum. For trained people, this process is faster, for beginners, it takes longer. If the recovery takes more than 20 minutes, then the load was chosen incorrectly and should be reduced.

In order for the work of the respiratory and cardiovascular systems to recover smoothly, it is not recommended to stop physical work immediately. After exercise, take a few minutes to walk. At the same time, breathing exercises are done. This avoids sudden surges in heart rate and pressure.

Athletes' pulse

A constant change in heart rate is observed in professional athletes and amateur athletes with a long training experience. The leading position here is occupied by weightlifters: bodybuilders, powerlifters, kettlebell lifters. The normal heart rate for such people is 40-60 beats per minute. This is due to the thickening of the walls of the heart and its more powerful contractions. To pump blood through the body, such an organ does not require a large number of contractions. It copes with its function by increasing the strength and volume of the ejection.

Patients at the reception are often interested in what kind of physical activity is safe and good for their heart. Most often, this question arises before the first visit to the gym. There are many parameters for controlling the maximum load, but one of the most informative is the pulse. Its count determines the heart rate (HR).

Why is it important to control your heart rate during exercise? To better understand this, I will first try to explain in an accessible way the physiological basis of the adaptation of the cardiovascular system to physical activity.

Cardiovascular system under load

Against the background of the load, the need for oxygen in tissues increases. Hypoxia (lack of oxygen) serves as a signal to the body that it needs an increase in the activity of the cardiovascular system. The main task of the CCC is to make sure that the supply of oxygen to the tissues covers its costs.

The heart is a muscular organ that performs a pumping function. The more actively and efficiently it pumps blood, the better the organs and tissues are provided with oxygen. The first way to increase blood flow is to speed up the work of the heart. The higher the heart rate, the more blood it can “pump” over a certain period of time.

The second way to adapt to the load is to increase the stroke volume (the amount of blood ejected into the vessels in one heartbeat). That is, improving the "quality" of the work of the heart: the larger the volume of the chambers of the heart is occupied by blood, the higher the contractility of the myocardium. This causes the heart to push out more blood. This phenomenon is called the Frank-Starling law.

Pulse calculation for different load zones

As the heart rate increases during exercise, the body undergoes various physiological changes. Calculations of heart rate for different pulse zones in sports training are based on this feature. Each of the zones corresponds to the percentage of heart rate from the maximum possible indicator. They are chosen depending on the desired goal. Types of intensity zones:

1. Therapeutic area. Heart rate - 50-60% of the maximum. Used to strengthen the cardiovascular system.
2. . 60-70%. The fight against excess weight.
3. Strength zone. 70-80%. Increasing resistance to intense physical activity.
4. Improvement zone (heavy). 80-90%. An increase in anaerobic endurance is the ability for prolonged physical exertion when the body's oxygen consumption is higher than its intake. Only for experienced athletes.
5. Improvement zone (maximum). 90-100%. Development of sprint speed.

For safe training of the cardiovascular system, use the pulse zone No. 1.

1. First, find the maximum heart rate (HRmax), for this:

• 220 - age (years).

• it is from HRmax * 0.5 to HRmax * 0.6.

An example of calculating the optimal heart rate for training:

• The patient is 40 years old.
• HRmax: 220 - 40 = 180 beats / min.
• Recommended zone No. 1: 180*0.5 to 180*0.6.

Calculation of the pulse for the selected therapeutic area:

1. 180*0,5 = 90
2. 180*0,6 = 108

The target pulse under load for a person 40 years old should be: from 90 to 108 beats / min.

That is, the load during classes must be distributed so that the heart rate is written out in this range.

At first glance, these heart rate indicators in the pulse zone No. 1 seem insufficient for training, but this is not so. Training should take place gradually, with a slow increase in the target heart rate. Why? The CCC needs to “get used to” the changes. If an unprepared person (even a relatively healthy one) is immediately given maximum physical activity, then this will end in a breakdown of the adaptive mechanisms of the cardiovascular system.

The boundaries of the pulse zones are blurred, therefore, with positive dynamics and the absence of contraindications, a smooth transition to the pulse zone No. 2 is possible (with a pulse rate of up to 70% of the maximum). Safe training of the cardiovascular system is limited to the first two heart rate zones, since the loads in them are aerobic (the supply of oxygen completely compensates for its consumption). Starting from the 3rd pulse zone, there is a transition from aerobic to anaerobic loads: the tissues begin to lack incoming oxygen.

The duration of classes is from 20 to 50 minutes, the frequency is from 2 to 3 times a week. I advise you to add to the lesson no more than 5 minutes every 2-3 weeks. It is imperative to focus on your own feelings. Tachycardia during exercise should not cause discomfort. An overestimated characteristic of the pulse during the measurement and a deterioration in well-being indicates excessive physical exertion.

Shown moderate physical activity. The main landmark is the ability to talk while jogging. If during running the pulse and respiratory rate increased to the recommended ones, but this does not interfere with the conversation, then the load can be considered moderate.

For training the heart, light and moderate physical activity is suitable. Namely:

• : Hiking in the park;
• Nordic walking with sticks (one of the most effective and safe types of cardio training);
• Jogging;
• Not fast cycling or exercise bike under pulse control.

In the conditions of the gym, a treadmill is suitable. The heart rate calculation is the same as for heart rate zone #1. The simulator is used in the fast walking mode without lifting the canvas.

What is the maximum heart rate allowed?

The heart rate during exercise is directly proportional to the magnitude of the load. The more physical work the body performs, the higher the oxygen demand of the tissues and, consequently, the faster the heart rate.

The pulse in untrained people at rest is in the range from 60 to 90 beats / min. Against the background of the load, it is physiological and natural for the body to accelerate the heart rate by 60-80% of the figure at rest.

The adaptive possibilities of the heart are not unlimited, therefore, there is the concept of "maximum heart rate", which limits the intensity and duration of physical activity. This is the highest value of heart rate at maximum effort until the moment of extreme fatigue.

It is calculated by the formula: 220 - age in years. Here is an example: if a person is 40 years old, then for him the heart rate is max-180 bpm. When calculating, an error of 10-15 bpm is possible. There are over 40 formulas for calculating maximum heart rate, but this one is more convenient to use.

Below is a table with allowable maximum heart rates depending on age and, with moderate physical exertion (running, brisk walking).

Table of target and maximum heart rate during physical exertion:

How to check your fitness level?

To test your capabilities, there are special tests for checking the pulse, which determine the level of a person's fitness under load. Main types:

1. Step test. Use a special step. Within 3 minutes, a four-stroke step is performed (successively climb and descend from the step). After 2 minutes, the pulse is determined and compared with the table.
2. Squat test (Martinet-Kushelevsky). Measure the initial pulse rate. Perform 20 squats in 30 seconds. The assessment is carried out according to the increase in heart rate and the speed of its recovery.
3. Kotov-Deshin test. It is based on the assessment of heart rate and blood pressure after 3 minutes of running in place. For women and children, the time is reduced to 2 minutes.
4. . Similar to the squat test. The evaluation is based on the Rufier index. To do this, the pulse is measured while sitting before the load, immediately after it and after 1 minute.
5. Letunov's test. An old informative test that has been used in sports medicine since 1937. Includes heart rate assessment after 3 types of loads: squats, fast running in place, running in place with hip lifting.

To independently check the fitness of the cardiovascular system, it is better to limit yourself to a test with squats. In the presence of cardiovascular diseases, tests can only be carried out under the supervision of specialists.

The influence of physiological features

Heart rate in children is initially higher than in adults. So, for a 2-year-old child who is in a calm state, a pulse of 115 beats per minute is considered the absolute norm. During exercise in children, unlike adults, stroke volume (the amount of blood ejected by the heart into the vessels in one contraction), pulse and blood pressure increase more strongly. The younger the child, the stronger the pulse accelerates even for a slight load. At the same time, the SV does not change much. Closer to 13-15 years, heart rate indicators become similar to adults. Over time, the stroke volume increases.

In old age, too, there are some peculiarities of heart rate readings during exercise. The deterioration of adaptive abilities is largely associated with sclerotic changes in the vessels. Due to the fact that they become less elastic, peripheral vascular resistance increases. Unlike younger people, older people are more likely to have both systolic and diastolic blood pressure. The contractility of the heart becomes less with time, therefore, adaptation to the load occurs mainly due to an increase in the pulse rate, and not SV.

There are adaptive differences depending on gender. In men, blood flow improves to a greater extent by increasing stroke volume and to a lesser extent by accelerating heart rate. For this reason, the pulse in men, as a rule, is slightly less (by 6-8 beats / min) than in women.

A person professionally involved in sports has significantly developed adaptive mechanisms. Resting bradycardia is normal for him. The pulse can be below not only 60, but also 40-50 bpm.

Why are athletes comfortable with such a heart rate? Because on the background of training, their stroke volume increased. The heart of an athlete during physical exertion is reduced much more efficiently than that of an untrained person.

How pressure changes under load

Another parameter that changes in response to exercise is blood pressure. Systolic blood pressure is the pressure experienced by the walls of blood vessels at the time of contraction of the heart (systole). Diastolic blood pressure is the same indicator, but during relaxation of the myocardium (diastole).

An increase in systolic blood pressure is the body's response to an increase in stroke volume provoked by physical activity. Normally, systolic blood pressure increases moderately, up to 15-30% (15-30 mm Hg).

Diastolic blood pressure also changes. In a healthy person, during physical activity, it can decrease by 10-15% of the original (on average, by 5-15 mm Hg). This is caused by a decrease in peripheral vascular resistance: in order to increase the supply of oxygen to the tissues, the blood vessels begin to dilate. But more often fluctuations in diastolic blood pressure are either absent or insignificant.

Why is it important to remember this? To avoid misdiagnosis. For example: BP 140/85 mm Hg. immediately after intense physical activity is not a symptom of hypertension. In a healthy person, blood pressure and pulse after exercise quickly return to normal. Usually it takes 2-4 minutes (depending on fitness). Therefore, for reliability, blood pressure and pulse must be rechecked at rest and after rest.

Contraindications for cardio training

There are few contraindications for exercising in the pulse zone No. 1. They are determined individually. Main restrictions:

• Hypertonic disease. Danger is represented by sharp "jumps" of arterial pressure. Cardio training with GB can be carried out only after proper correction of blood pressure.
• Ischemic heart disease (myocardial infarction, angina pectoris). All loads are performed outside the acute period and only with the permission of the attending physician. Physical rehabilitation in patients with coronary artery disease has its own characteristics and deserves a separate article.
• Inflammatory diseases of the heart. Under a complete ban on the load with endocarditis, myocarditis. Cardio training can be performed only after recovery.

Tachycardia during physical exertion is not just an unreasonable acceleration of heart rate. This is a complex set of adaptive physiological mechanisms.

Heart rate control is the basis of competent and safe training of the cardiovascular system.

For timely correction of the load and the ability to evaluate the results of training of the cardiovascular system, I recommend keeping a diary of heart rate and blood pressure.

Author of the article: Practicing physician Chubeiko V. O. Higher medical education (Omsk State Medical University with honors, academic degree: “candidate of medical sciences”).

Beginning of the fat burning zone

One of the main indicators of the state of the human body is the pulse. It displays the number of heartbeats in one minute. There are many factors to consider when talking about what is considered a normal heart rate. After all, the frequency

heart rate depends on:

• time of day;
• gender;
• age;
• body position.

It affects the number of heart contractions and the state of the body: with an increase in temperature, the pulse quickens, and increases during exercise.

What pulse is considered normal

For people of different ages, the norm can differ significantly. The normal pulse of a healthy person can be determined by the following formula: subtract the number of full years from 180. The resulting number is the maximum value that can be called the norm. To assess the real state of affairs, you will need to take measurements for several days in a row. It is best to do this in one and

the same time, taking the same position. Feel the pulse with the fingers of the right hand on the radial vein of the left. The number of beats is counted in 15 or 30 seconds, the resulting number is multiplied by 2 or 4, thus determining the number of beats per minute. Based on the results for several days, the average heart rate is found. It is compared with that calculated by the formula. If it is too low (50 beats per minute or less), you need to see a doctor. It is also necessary to visit a specialist when the upper threshold is exceeded. Both cases are the result of pathology and require treatment.

What pulse is considered normal in different positions

The average rate is 72 beats per minute. Deviations are allowed in both directions. The lowest pulse in a person at rest - in a dream or while lying down. If a person is sitting, the number of contractions of the heart muscle increases by 5 beats, if he is standing, by another 10.

What heart rate is considered normal during exercise

For a more complete picture, it is good to measure the heart rate at various loads. The pulse of a normal person when walking should be in the region of 100 beats per minute. You can do a little testing of your fitness: climb the stairs to the fourth floor and count the pulse. If you have it no more than 100, your physical form is ideal, if up to 120 - within the normal range, above 120 - things are unimportant, training is needed. The intensity of physical activity is normalized by the number of heartbeats: if after doing the exercise your heart rate is below 130 beats, the load is insufficient. At 130-170 shocks, the load is optimal, and above 200 it is excessive. To assess the general condition of the cardiovascular system, you need to measure the pulse 4-5 minutes after the load. If it returned to normal, then your heart is in good condition, if not, you need to consult a specialist.

In what cases it is necessary to see a doctor

If your resting heart rate is more than 100 or less than 50, contact a specialist. Your cardiovascular system needs treatment. It is necessary to see a doctor if the heart contractions are irregular and there are different time intervals between them. Consultation is also needed in the case when the pulse is poorly palpable. This may be due to heart failure and also requires treatment. The heart is a very important organ, and the duration and quality of your life depends on its condition. Pay close attention to his condition and health.

Giving up bad habits, balanced nutrition, regular visits to the gym have become a real fashion trend today. An increasing number of people of all ages are choosing a healthy lifestyle, including regular exercise. In order for sports to bring only benefits, it is necessary to eliminate the risk of injury during exercise. Sports instructors strongly advise to closely monitor the training technique, choose the optimal activity. It is important to control the heart rate during physical exertion. As the body adapts and gains endurance, the intensity increases. Proper determination, control of the intensity of individual physical activity is the key to health, successful sports.

Any training has its own standards of the physical state of the body, thanks to which you can regulate the intensity of sports activities:

• pressure;
• breathing rate;
• pulse.

The last parameter is given special attention. For a separate age group, there are individual parameters for the frequency of contractions of the heart muscle, the excess of which is fraught with health problems.

Optimal Performance

When the muscles contract, the heart pumps blood through the arteries. The impulses resulting from this process are felt by a person in the form of a pulse. The intensity is determined by the number of heart beats per unit of time. In a normally functioning organism, the norm is 60-80 beats per minute.

The pulse rate depends on many factors:

• age;
• Height Weight;
• endurance of the body, the degree of adaptation to physical activity;
• functional indicators of the body;
• the presence of chronic diseases;
• psycho - the emotional state of a person;
• Times of Day;
• eating, drinking.

It is important to be able to calculate individual heart rate limits, which will help maintain good health, a healthy state of the body. There is a special formula: 220 - a person's age = normal heart rate. To have a beautiful body, subcutaneous fat must be burned during exercise. The intensity of an effective workout should not exceed 60-70%.

Pulse rate indicators in a person who does not have health problems cannot be called reliable in the following cases:

• a period of fatigue, after heavy physical, mental activity;
• after taking medications, food, alcoholic beverages;
• water procedures, relaxing baths, massages;
• exposure to heat or extreme cold;
• active physical activity;
• being in close proximity to the fireplace, fire;
• insomnia, overwork, stress;
• in women with menstrual bleeding.

Since the degree of intensity depends on the tone, pressure in the vessels, it increases during physical activity. If a person is adapted to physical activity, regularly goes in for sports, is trained, his resting heart rate, as a rule, has lower rates. In order to properly exercise control, it is necessary to measure the frequency of contractions of the heart muscle immediately before exercise. You can determine the optimal age zone for heart rate, which depends on the intensity of movement.

moderate exercise

Normally, in a healthy person, during low-intensity training, the frequency of contractions of the heart muscle increases by 50-70%. To calculate the allowable threshold for a person of 60 years old, the following calculation must be made:

220 - 60 \u003d 160 (norm)

160*0.50 = 80 (lower threshold)

160*0.70 = 112 (upper threshold)

Thus, the heart rate during moderate exercise should range from 80 to 112 beats per minute. Supportive sports activities raise it to 80%.

high physical activity

During training in a developing direction, as well as during maximum physical activity, the frequency develops up to 80-95%. The calculation of the allowable interval is carried out according to the same formula. For example, for a person aged 25, the acceptable threshold would be:

220 - 25 = 195 (optimal frequency)

195 * 0.80 = 156 (lower threshold)

195 * 0.95 = 185 (upper threshold)

Accordingly, when playing sports, you need to ensure that the pulse is in the range of 156 - 185 beats per minute. Focusing on these indicators, you can vary the intensity of sports activity.

Determine the pulse

Experiencing pressure, the blood wave pushed out by the heart is distributed through the vessels covering the body. Since the strength of the pulse wave depends on the performance of the heart muscle, you can feel the pulse where the arteries are close to the skin. As a rule, the radial artery is used for measurement. It is located in the wrist area on the side of the thumb. Also suitable for clarification:

• elbow bend from the side of the palmar surface;
• posterior edge of the sternocleidomastoid muscle on the neck;
• inguinal region, at the edge of the pubis.

As medical practice shows, a successful diagnosis, which gives the most accurate indicators, should be carried out in the morning, between breakfast and lunch. It must be remembered that on different hands the indicators may differ. Therefore, it is better to measure the frequency on the left and right wrist and average the result.

You will need a stopwatch to calculate. With a slight pressure index, middle fingers placed on the artery. You can count within a minute. To reduce the time, the number of heart beats in 15 seconds is multiplied by 4, in 30 seconds, respectively, by 2. People who are prone to diseases of the cardiovascular system may have problems detecting the pulse. The frequency of contraction of the heart and tangible beats may not match. Such a pulse is called asynchronous. Sometimes on some arteries, heart contractions are not palpable at all.

Contracting, the myocardium pushes blood into the vascular system and gives some oscillation to the arterial walls. It is these tremors that can be felt in certain places that are called the pulse. In a healthy person at rest, sixty to eighty, and in some cases ninety, pulse beats are produced per minute. Moreover, it is quite deservedly considered that a person feels better at values ​​​​not higher than seventy-five.

The pulse rate depends on many different factors, which include external conditions and various pathologies. We will not touch on the topic of diseases, one of the symptoms of which is a rapid pulse, but we will talk about the causes that even an absolutely healthy person faces.

First of all, it is necessary to take into account the age on which the indicator directly depends. In a newborn baby, the pulse rate is considered to be 140, by the age of five the value decreases to 85 - 120, and by the age of fifteen it is compared with an adult. In adolescence, the pulse can also be quickened due to a sharp hormonal change in the body. After fifty years, the value of the parameter begins to increase again.

In addition, lower than that of the fairer sex. This is due to the peculiarities of female physiology, higher excitability of the nervous system and some other factors. As a rule, this pattern is observed in the case of physical activity.

What happens under load

The increase in heart rate during exercise is due to the increasing load on the heart, which contracts more often, due to which the number of pulse shocks increases. It becomes clear that in the case of an untrained and unprepared body for such loads, minimal efforts will cause a pronounced increase in heart rate. In experienced athletes, the frequency of myocardial contractions and pulsations increases slightly even with prolonged intense exercise.

The rapid pulse in people suffering from cardiopathologies is explained by the fact that the heart is forced to contract more often to pump enough blood through the body. At the same time, bradycardia, characteristic of professional athletes, is due to the ability of the myocardium to expel the required volume of blood in fewer contractions.

If a person does not suffer from diseases of the heart and blood vessels, pathologies of other internal organs, he is allowed to play sports. Despite the increase in heart rate during training, over time, its frequency and easier exercise can be achieved. People with cardiopathologies are shown only physiotherapy exercises aimed at normalizing the functioning of the heart.

How to calculate heart rate during exercise

In a calm state, the pulse value is best determined in the morning shortly after waking up. The maximum heart rate during physical training (MP) can be calculated by the formula: 220 - the age of a person. However, this is the easiest option. Some sports physicians argue that men have a difference in this indicator, and offer to determine it by the formulas:

• MP for men - 214 - (age × 0.9).
• MP for women - 209 - (age × 0.8).

MP values ​​for representatives of different sexes and age groups are shown in the table:

What are heart rate zones and how to determine them

To select the optimal intensity of training, it is necessary to determine not only the MP, but also the pulse zone suitable for this person, of which there are five:

• Initial- suitable for beginners who are given the most insignificant, gradually increasing, loads at the first training. In this case, the pulse frequency is no more than 50 - 60% of MP. Over time, a person gets used to such loads, performs exercises with ease and does not feel an increase in heart rate.
• Fitness- is shown to those who want to lose weight, because it is at its characteristic pulse rate, which is 60-70% of the MP, that fats are broken down, the work of the heart, blood vessels and respiratory organs is normalized.
• Aerobic- the pulse during training fluctuates between 70 - 80% of the MP, lipid molecules are practically not burned, and instead, the breakdown of carbohydrates is used to obtain energy. Classes in this mode help to improve the state of the vascular system, strengthen the heart, increase the number of blood vessels, increase the strength and elasticity of their walls.
• Anaerobic- heart rate (HR) reaches 90% of the MP, the load is high, there is a maintenance of the previous level and further strengthening of the cardiovascular and respiratory systems. Lipids completely stop breaking down, energy is obtained by burning glucose.
• Red line- Heart rate is 100% MP, recommended exclusively for professional athletes or with a large frequency.

The heart rate values ​​for different zones are shown in the table:

However, it must be borne in mind that these values ​​are valid for people with sufficient physical fitness and activity. Hypodynamia, which today affects a huge number of the population of different ages and occupations, determines the achievement of MP with little effort.

Physical activity causes a greater increase in heart rate in a child than in an adult. This is due to the fact that in childhood there is a rapid development and growth of the body, and the heart is smaller than in adults.

What heart rate is shown during cardio training?

First of all, let's clarify what exactly is cardio training? This is an improvement in the condition of not only the muscles, but also the heart, blood vessels, respiratory system, stimulation of metabolic and metabolic processes, leading to the burning of fats and, accordingly, a decrease in body weight. For this, mainly running, cycling, swimming, dancing, aerobics and other physical exercises are used to saturate the body with oxygen and improve breathing.

Especially widely cardio is used for weight loss. In this case, it is especially important to know which heart rate during cardio training contributes to the maximum breakdown of lipids. You should determine your heart rate during training and remember that the greatest amount of fat is burned when the heart rate is from 60 to 70% of the MP, i.e. in the pulse zone, which is called “fitness”.