Heart rate for running and heart rate during exercise (Heart rate zones). Pulse health indicator

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 as necessary to normalize 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.

As you know, in the process of heart contractions, the walls of the arteries oscillate, this phenomenon is called the pulse. In other words, we can say that this is the reaction of blood vessels to the level of their blood supply and pressure during one cardiac cycle. It should be noted that the pulse of a healthy person per minute is different, because it depends on various concomitant factors, so sometimes deviations from the norm do not indicate any disease. To some extent, it is he who is one of the main indicators of the general condition of a particular organism.

What is a normal pulse?

If we take the average, then the pulse of a healthy person for a minute should be 70 beats, it would be more correct to clarify that this indicator fluctuates between 60 and 80 beats. Do not miss the fact that for each adult this indicator is individual.

Interesting! When a person's age reaches 60-80 years, there is an increase in fluctuations. In old age, he reaches 80 strokes for a certain period of time, which is also the norm.

The heart rate tends to change when exposed to certain factors, it can be:

Many athletes know that during training, you need to control your heart rate. Before you get acquainted with how to calculate it correctly, you need to understand what the pulse of a healthy person should be during exercise, because this is very important. It should be borne in mind that this indicator also depends on the age of the person. For example, up to 22 years old with physical activity, the limit is 110-150 beats, and already at 29-39 the range will be 105-140, and so on. As a rule, the pulse of a healthy person per minute after exercise should decrease and gradually return to normal within a maximum of 5 minutes. Therefore, by measuring it after exercise, you can immediately understand the state of your cardiovascular system.

Important! The pulse of a healthy person per minute decreases significantly at night and can reach 40-50 beats. This is due to the fact that vagotonia of the vagus nerve predominates in us at night. This circumstance negatively affects the work of the heart muscle, but this is not a sign of any pathological process.

Measurement method

In some life situations under certain circumstances, it is very important to control the frequency of contractions of blood vessels. However, you need to understand that the accuracy of the result directly depends on the ability to do it correctly. For example, what do you think, why count the pulse of a healthy person for a minute during exercise? In fact, thanks to the readings received, you can understand how suitable this or that type of load is, in addition, by monitoring these data, you can constantly train in the fat burning zone. Many experts believe that it is easier to focus not on well-being, but on heart rate.

If you decide to assess the state of your body, then it is better to do this between breakfast and lunch, because then the heartbeats are more rhythmic.

Important! The indicators obtained on the wrist of the right and left hands will differ from each other, so it makes sense to measure them on both limbs.

In the process of determining the degree of pulsation, it is necessary to use only the index, middle, ring fingers (you can get by with two) and in no case the big one.

You need to press lightly, but at the same time achieve a distinct feeling. In addition to the wrist, the following arteries can become a measurement site:

1. sleepy;
2. popliteal;
3. femoral;
4. shoulder;
5. temporal.

There are a number of situations where you shouldn't do this because the result will be inaccurate. So, if you want to determine the rate of contractions of your heart, then it is not advisable to do this after:

• eating;
• physical activity;
• mental work;
• baths;
• sex or massage.

Also, the data obtained will not be accurate during menstruation or when you are overcome by a feeling of hunger. By adhering to these principles, you can accurately determine your characteristic pulse, as for a healthy person per minute.

What diseases can be hidden

As already mentioned, the pulse of a healthy person per minute while walking can increase.

To calculate the optimal indicator, you can use a special formula (subtract age from 220). However, you need to distinguish standard indications from uncharacteristic ones. This may be due to functional abnormalities in the heart or its organic lesions, in addition, damage to the body of a toxic and traumatic nature is reflected. Malfunctions of potassium metabolic processes and magnesium, endocrine diseases, and age-related changes can also be expressed by similar disorders. The same happens in cases where the body requires an increased blood supply.

Causes for concern

Knowing what the optimal pulse per minute of an average person should be (from 60 to 80 beats), everyone should understand that it is necessary to be alert and think about going to the doctor if.

The pulse reflects the heart rate (HR). It is calculated by the number of beats (pulse waves) per minute. The indicator is affected by physical activity, for example, running. If the heart rate is slightly higher than the permissible limit at the same time, then we are talking about cardio training. Its significant increase can be dangerous, but allows you to quickly increase strength and endurance. For beginners, it is advisable to consult a cardiologist and an experienced trainer to find out what the pulse should be when running in an individual case. Experts will advise you to decide on the purpose of training (weight loss, pumping muscles, increasing overall tone) and be examined to rule out heart disease.

The pulse during running and sports walking must be maintained in the normal range in order to more effectively achieve the goals:

• burning extra pounds;
• stimulation of the lungs;
• heart training;

Experienced athletes know how best to train their body, so they always keep their heart rate at a safe level. Otherwise, the likelihood of developing pathologies of the cardiovascular system increases. To prevent them, sports fans should find out everything about the allowable standards and maximum distances. Then calculate the heart rate rate, focusing on your goals, and move on to classes.

Factors affecting heart rate

Certain factors can affect the heart rate:

• stress;
• bad habits;
• human fitness;
• diseases;
• hormonal disruptions;
• environmental impact.

Older people in a state of complete calmness may have a reduced heart rate due to age-related changes. The cardiovascular system gradually wears out, which leads to the formation of foci of cardiosclerosis. They are able to distort the passage of the impulse and lower the pulse rate. The heart of an elderly person can react to physical education with a sharp jump in heart rate, so you need to remain vigilant and consult a cardiologist.

People involved in muscle building (bodybuilding) through strength training, runners and other athletes who experience serious cardio loads, usually have low heart rates. For them, a pulse at rest equal to 40 beats per minute will be considered normal. This is due to the training of the heart muscle. Due to constant exercise, it increases in size, which makes it possible to make fewer contractions to supply blood to the entire body. Due to this feature, the normal heart rate during physical activity in athletes is lower than that of unprepared beginners.

In obese people, the pulse rate during physical exertion is higher due to the amount of blood required to saturate all tissues. They have to take more breaks during sports to restore breathing and heart rate. Strives to lose weight by all means, increasing the pace of training, it is contraindicated in order to avoid heart problems.

Bad habits (smoking, drinking alcohol) have a detrimental effect on the body, which can adversely affect the heart rate and the speed of recovery after exercise. They also significantly increase the likelihood of developing atherosclerosis and other diseases.

A person who has recently experienced stress has an elevated heart rate. He needs to calm down, and only then start running.

Heart palpitations can be the result of bad weather and various pathologies. In the first case, it is better for an athlete to wait for good conditions for training. If he has any health problems, then you should definitely consult a doctor.

A teenager may feel a rapid pulse at the slightest exertion, which is associated with puberty. The situation is aggravated if the child has developed vegetovascular dystonia against this background. To avoid the consequences of tachycardia, it is necessary to reduce physical activity. Closer to adulthood (18 years), such a problem will resolve itself.

Pulse rate after exercise in women and men

There are generally accepted indicators, focusing on which you can understand what is worth reducing or increasing the load. They are shown in the table:

Up to 130 beats per minute

• The heart muscle is strengthened, which helps to improve the blood supply to all tissues of the body and prevent diseases of the cardiovascular system.
• The lactic acid accumulated due to strength training is removed.
• Weight is reduced (when training at a high pace for 20 minutes or more).

Even when jogging, constantly maintaining the heart rate at the same level is virtually unrealistic. The athlete will sometimes have to switch to sports or normal walking, since it is possible to reduce the pulse while running only by reducing the pace. This is especially true on hill climbs.

Up to 145 strokes

Jogging at a heart rate ranging from 130 to 145 beats per minute is preparatory for experienced athletes. It helps to warm up the body before strength exercises in the gym.
Usually it is enough to run at a similar pace for about 4-5 minutes. The heart muscle will drive blood throughout the body, which will help you better endure heavy loads.

It is impossible to unequivocally answer what the pace should be to maintain the pulse at the level of 130-145 beats per minute due to the individual characteristics of each person. In trained people, the number of contractions does not rise above 120 during a simple run. Beginning athletes will have to slow down. Even when running at an average pace, their heart rate gradually increases to 130-140 beats per minute. Much also depends on age.

In people over 45, the heart rate increases much faster than in 20-year-old boys and girls.

Up to 165 cuts

When running with a frequency of pulse waves equal to 150-165 per minute, endurance increases. To adapt to extreme conditions, the body has to rebuild. Muscle tissue grows and new capillaries form in them.

For ordinary people who want to keep fit and burn excess fat, it is enough just to run small races at this pace. For professional athletes, keeping the heart rate within 150-165 beats per minute is a prerequisite for a good workout.

Up to 180 strokes

Speed ​​training is characterized by an increase in heart rate up to 180 beats per minute. In the case of running, we are talking about short-term (up to 2 minutes) acceleration. Then the pace is reduced to normal. Such a “ragged” run promotes muscle growth, but requires the athlete to constantly control the pulse.

Features of measuring heart rate while running

When exercising on an exercise bike or treadmill, a person can at any time check how many kilometers he has run, burned calories and his heart rate on the simulator screen. During a simple run, it is advisable to use a heart rate monitor. It is wired and wireless and is worn on the chest, wrist, finger or ear.

Without special devices, you can measure the pulse by palpation of the carotid (on the neck) or radial (on the wrist) artery. Count the number of beats within 10 seconds, and then multiply the result by 6.

It is desirable to control heart rate not only while running, but also at rest. If the pulse decreases slightly in the absence of physical activity, it means that the heart has adapted to sports and performs its functions more efficiently. When detecting sharp jumps in heart rate, it is advisable to contact a cardiologist. It may be necessary to reduce the load.

When should you start monitoring your heart rate?

At the basic stage, when jogging is carried out for short distances at a slow and medium pace, it is better not to interrupt for constant heart rate measurements, but to follow the sensations. The appearance of heaviness in the lower extremities and shortness of breath indicates an excessive load on the body. To avoid complications, the pace should be reduced.

For athletes who have been practicing cardio training for a long time, it is advisable to measure the pulse as often as possible. This measure is important to prevent exceeding 90% of the threshold (of the possible maximum).

heart rate for beginners

In males, while running, the pulse should not exceed 115-125 beats per minute. Athletes are allowed a deviation of 5 contractions (120-130). Increase the limit after bringing the duration of the run to half an hour.

Increasing the load

Beginning athletes should switch to jogging or walking when they reach 125 beats per minute. It is permissible to return to the initial load after a decrease in heart rate. Gradually, you can increase the upper limit to 130-135 contractions.

You can check if the load is suitable by the speed of recovery after training. If in 10 minutes the pulse does not drop to 60-80 beats, then the training program should be facilitated (reduce the pace, distance).

Both beginners and experienced athletes are required to know what the heart rate should be. Focusing on this indicator, you can understand whether the heart has adapted to the load. With an increase in the number of heartbeats per minute (above the permissible limit), it should be reduced, and with a decrease, it should be increased.

Monitoring your own heart rate while exercising is one of the best ways to monitor the intensity of your workouts. Most athletes train specifically with heart rate monitors, which is not mandatory. It is enough to use a simple stopwatch or monitor the pulse by the clock in the gym. What an athlete uses when measuring heart rate (HR) does not really matter, much more important is what the pulse should be during training.

How to calculate a safe heart rate for sports?

The generally accepted calculation formula is to find the lower and upper limits of the heart rate. This means that training is effective, during which the pulse is within the boundaries of these two marks - heart rate indicators.

The lower limit is calculated as follows: the age of the athlete is subtracted from the number "200" and multiplied by the indicator "0.6". If the training athlete is 25 years old, then there are 105 beats per 1 minute. It is not recommended to exercise when the heart rate is below this value, since the benefits of training will be minimal.

The upper limit is calculated using a similar formula. The difference lies in the fact that instead of “0.6”, the coefficient “0.8” is used, that is, for a 25-year-old athlete, this figure is 140 beats per 1 minute. Going beyond the upper limit of heart rate is not recommended, as this leads to an increase in the load on the heart muscle.

Athletes do not always take into account the coefficients when finding the upper and lower limits, as they prefer to exercise to the maximum. They train to the limits of 170 to 180 beats in 60 seconds, even taking into account that this is much higher if you subtract your own age from the maximum allowable indicator of 220. And if the pulse reaches such limits, you should reduce the intensity of the workout. Otherwise, there is a chance of harming your own health.

To make it easier to navigate without endless calculations, you can simply use the table below, guided by which you can easily control your heart rate at a varying degree of training intensity.

Measuring your heart rate with a stopwatch while running is an almost impossible task. And if an athlete is fond of cardio, then he should purchase a heart rate monitor for jogging on the street, use the control devices built into exercise bikes and treadmills.

When the goal of cardio is to burn fat, the heart rate should be between 120 and up to 150 beats per minute. Bodybuilders should follow a slightly different pattern to preserve muscle. Cardio should be low-intensity, that is, within a session with a duration of 50-60 minutes, the pulse should be in the mode of 120-130 beats.

Pulse in strength training

Experienced athletes do not recommend bringing the pulse to the upper limits. The ideal heart rate is considered to be the limit of 120-140 beats per minute, saved from the beginning to the end of the workout. It is necessary to avoid lowering the pulse below the lower limit, which is why the rest between sets should not be done for more than a minute.

It is not recommended to take the barbell at the maximum heart rate. It is necessary to try to keep it within 130 strokes of the entire training. This will strengthen the heart muscle, increase the effectiveness and efficiency of strength training.

Heart pain and low blood pressure, are these concepts compatible, and what does this mean? The causes of this condition is vegetovascular dystonia. Often this disease affects the female population at a young age. Deterioration of the condition in hypotensive patients is more often manifested in the spring and summer, after suffering from colds. Therefore, if your heart hurts and your blood pressure is low, you should consult a doctor for appropriate treatment.

Causes

With low pressure, pain in the heart is different from other serious pathologies, for example, myocardial infarction. Hypotension is usually characterized by dull sensations in the chest, does not extend to the left arm and shoulder blade. The pain appears suddenly in the morning or after intense physical activity. An attack can occur several times a day, then subside.

This is often influenced by:

• stress;
• overvoltage;
• depressive state.

For some, the heartbeat becomes more frequent after eating, psycho-emotional stress and the influence of weather conditions.

May cause pain in the heart and decrease in pressure:

• family atmosphere.
• Financial difficulties.
• Quarrel with relatives.
• Workload.

Reduced vascular tone disrupts the work of the heart, and therefore pain behind the sternum appears. Such sensations occur periodically, the heartbeat increases by itself, this is not associated with nervous or physical stress. In such patients, the hands become cold, the limbs become numb, and there is frequent throbbing.

Symptoms of low blood pressure and high heart rate:

1. General weakness.
2. Drowsiness.
3. Lack of mood.
4. Hearing the beat of the heart in the chest.
5. Nausea.
6. Vomit.
7. Feeling of heaviness in the stomach.
8. Dizziness.
9. Feelings of fear and anxiety.

With a strong decrease in blood pressure, the functioning of the heart and brain is disrupted. Therefore, hypertensive patients often experience dizziness, and he may lose consciousness.

There are also factors that contribute to the appearance of pain in the heart:

• stressful situations;
• insomnia;
• psychological or physical fatigue;
• lack of vitamins;
• decreased immunity;
• pregnancy.

The exacerbation of hypotension is affected by the intake of certain drugs and cardiovascular diseases.

Treatment Methods

To get rid of pain in the heart, it is necessary to eliminate the main cause of the disease and give up bad habits. It is recommended to strengthen the heart with physical activities, to abandon negative thoughts and bad habits. If a person feels good at low pressure, but during moments of anxiety or fatigue, discomfort occurs in the chest and does not go away after taking the pills, you should pay attention to this and consult a doctor.

To soothe, herbal medicines (valerian, hawthorn, motherwort), as well as mixed preparations (persen, tripsidan, barboval) are prescribed. With reduced pressure, you should take Chinese magnolia vine, ginseng, vitamin complexes.

The following drugs may also be prescribed:

• seduxen;
• tonginal;
• caffeine tablets;
• antidepressants.

For heart pain and low blood pressure, doctors recommend using a special pillow that helps normalize blood pressure and avoid myocardial infarction. There are also folk ways to regulate blood pressure, it is important not to self-medicate, but before using herbs, consult with your doctor.

With hypotension, it is necessary to control the pulse, with its increase, the heart suffers, and tachycardia may occur. In this state, you should adhere to the daily regimen, eat right, not worry and follow other doctor's advice. You should also give up alcohol and smoking. Taking a deep breath and holding your breath can restore a normal heart rhythm.

Prevention

Low blood pressure is characterized by slow blood flow, so the work of important organs is disrupted. It is important to consult a doctor in a timely manner and identify the cause that reduces pressure and provokes pain in the heart.

To improve the condition with hypotension, you should follow simple rules:

1. Taking a contrast shower in the morning and doing simple gymnastics.
2. Be sure to have breakfast and drink tonic drinks, teas or herbal infusions.
3. Take ascorbic acid and other vitamin complexes.

Health monitoring at low pressure plays an important role. With proper nutrition, a healthy lifestyle and a balanced mental state, complications can be prevented.

What should be the pulse for different types of walking?

Many factors affect the rhythm and heart rate. If a person has no health problems, and he has not just run a hundred meters, then the heart rate (heart rate) will be 60-80 beats per minute. Heart rate is affected by age, gender, weather, season. According to statistics, the pulse is higher in summer than in winter. Changes in heart rate during exercise. For example, the pulse rate when walking is faster than at rest.

Resting heart rate

To calculate the normal heart rate, the heart rate per minute is measured for several days; the measurements take into account the time of day (in the morning the pulse is less frequent than in the evening) and the position of the body. For example, for several days at 10 am, take a measurement in a sitting position.

Heart rate per minute (normal):

• 140 - for a newborn;
• 100 - children in the age group from 1 to 2 years;
• 80 - school-age children aged 8-14;
• 72 - average value for adults;
• 60–80 - for men;
• 65–90 - for women;
• 65 - for the elderly.

You can determine the value of the pulse by palpation. To do this, the index and middle fingers of the right hand are applied to the radial artery on the left hand, in the place where the heart pulsation is felt. Then count pulse shocks for thirty seconds. The resulting number is multiplied by two and get the number of beats per minute.

When calculating heart rate, an important factor is the respiratory cycle, which consists of inhalation, pause and exhalation. Normally, one cycle accounts for 4-6 strokes. If the heartbeat is less frequent (2-3) or more frequent (7-8), then this indicates some kind of disorder in the body. A value of 9 per breath is the heart rate limit. When measuring, it is important that the performance per cycle is uniform over 100 beats. If the indicators are uneven, then this indicates the development of a pathology in a person.

Pulse at rest:

• Has a value of 72.
• After eating, a slight increase in rhythm is possible.
• The lowest rate in the supine position; sitting, he rises by 5 beats. / min., and when a person gets up, then by 10-15 beats. /min

What affects the value of the indicator?

Physical form. The more often a person plays sports, the less his heart beats. In an athlete, a heart rate of 40 beats per minute indicates good physical condition, while in an ordinary person this indicates severe bradycardia.

Body weight also affects the value of the heart rate. In overweight people, the heart muscle is under great stress, and tachycardia is characteristic of them.

Bad habits - smoking and drinking alcohol - also affect the functioning of the cardiovascular system, and such people have an increased heart rate.

Values ​​may vary depending on the emotional state. The heart rate can both rise and fall, depending on what emotion a person is experiencing at that moment.

The temperature of the body and the environment affects the heart rate. The cooler it is outside, the lower the heart rate. And on a hot day or in a sauna in a steam room, the heart rate rises, as with strong physical exertion.

Pulse under load

With physical exertion, the heart rate increases. To check how the pulse rises from the load, you can go up to the sixth floor. If the frequency is 100 beats / minute, then this indicates a good state of health. Indicators up to 120 are called the average level of physical fitness, and more than 120 are called poor physical fitness.

Heart rate indicators can tell a person whether this or that sport is suitable for him and whether it is worth increasing the load. So, a frequency of 100-130 indicates a light load. At values ​​of 130-150 - load of medium intensity, 170-200 - maximum load. In the latter case, it is worth thinking about facilitating a set of exercises.

Walking as a sport and treatment

Heart rate is affected by both ordinary walking on the streets, and sports, as well as therapeutic walking. Many doctors prescribe therapeutic walking as a treatment and prevention of diseases. This sparing sport is beneficial in diseases of the joints, in the treatment of arthritis and arthrosis, without creating excessive stress on the cardiovascular system and on the joints themselves. Walking can also help you get in shape and even lose weight.

Benefits of walking:

• less stress on the joints, calf muscles and ligaments compared to running;
• since the load is small, more nutrients are supplied to the muscles and joints;
• while walking there is a load on the shoulder girdle, lungs, cardiovascular system;
• an hour of walking helps burn 250-300 calories and about 40 grams of fat.

During classes, it is important to control the state of the pulse so that the values ​​\u200b\u200bdo not exceed the norm. What should be the pulse when walking in a person? You can use a heart rate monitor, stopwatch, or watch to monitor your heart rate. While walking, the device is put on the arm to monitor heart rate during movement.

The normal pulse while walking in an adult is up to 100 beats. /min If the indicators are above 120 beats. / min., this means that the patient is not ready for long walks. For each person, you can calculate the heart rate while walking using the formula: 180 minus age. The resulting number is the maximum allowable number for that person.

Age and walking heart rate:

• 140 beats /min - the norm for the age of 25 years.
• 138 beats /min - the norm for 45 years.
• 110 beats /. min - for 70 years.

When doing therapeutic walking, a gradual approach is necessary. To bring the heartbeat to normal levels, it is worth taking breaks for five minutes. Within three to four minutes, the heart rate returns to normal. Measuring heart rate immediately after exercise shows the state of the cardiovascular system. In order for walking to bring more benefits, you need to regularly walk the chosen route, gradually lengthening it, paying attention to your heart rate.

What do the deviations of the indicator say:

1. If a person develops tachycardia, then at rest the values ​​\u200b\u200bexceed the bar of 100 beats.
2. With the development of bradycardia, the value is 50 beats per minute.
3. If the pulse is practically not felt, then this indicates the presence of heart failure.
4. A pulse with different intervals between beats indicates irregular heartbeats.

So, the pulse can deviate in different directions while walking, depending on the listed factors. Therefore, it is important to control the heart rate during walking. In case of any critical deviations, you should consult a doctor.

1. Calculation of the maximum allowable heart rate
2. Heart rate zone table for training
3. Recovery of heart rate after exercise
4. Athletes' pulse

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 as necessary to normalize 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.

The pulse is an important indicator of the work of the body during physical training. According to its values, you can evaluate how well the body copes with the task assigned to it, how correctly the load is selected, whether the training is effective. Therefore, all people who regularly play sports are recommended to use a portable heart rate bracelet.