What does heart rate tell us and how to correctly calculate your pulse zone?

What is heart rate and why calculate it

Heart rate (HR) is the number of heart beats per minute.
Normally, heart rate and pulse—oscillations of the artery walls—coincide at rest, so below we will use these terms as synonyms. Beginning athletes need heart rate calculation to select training intensity. Beginners find it difficult to determine how fast to run, burpee, or swim to get the full benefits of the activity and achieve specific goals.

There are pulse zones in which certain changes occur in the body: predominantly fat reserves or carbohydrates are burned, the muscles have or do not have enough oxygen, acidosis or “acidification” of the muscles occurs.

By defining your goals, such as burning as much fat as possible or building endurance, you can keep your heart rate in the zone ideal for achieving your goal.

What can you understand by measuring your morning pulse?

If you regularly measure your pulse in the morning, for example, for a week, you can:

• get an idea of ​​the body’s adaptation to stress;
• you can see how regular running, swimming, cycling, skiing - any cyclic sports - affect heart training;
• assess the quality of restoration;
• track the onset of overtraining;
• track the onset of the disease;
• understand the level of stress in life;
• understand how acclimatization occurs in the mountains (if you find yourself there).

Tracking athletes' morning heart rate is becoming an important marker for assessing training. Every serious athlete records their resting heart rate in a diary, which also displays their heart rate zones during training. These indicators are assessed by the trainer, since an increased or decreased heart rate may indicate problems, insufficient or excessive training volume.

And it is the pulse that is used as a guide when undergoing acclimatization in the mountains, be it training at altitude or climbing. After rising to a height, the body adapts to “pump” blood throughout the body in conditions of less oxygen supply and increased pressure. A morning heart rate returning to normal indicates that acclimatization has taken place and you can continue training or climbing.

Read on the topic: Pulse zones: what heart rate to run at

photo: Nastasic/Getty Images, source: runnersworld.com

How to calculate resting heart rate

To measure your resting heart rate, you need to place your fingers on your wrist, neck or temple, turn on the stopwatch and count the number of beats in 10 seconds, then multiply this value by six.

The normal heart rate at rest is 60–100 beats per minute All About Heart Rate (Pulse). The heart rate may drop below 60 beats per minute when taking certain medications, such as beta blockers. In this case, this does not indicate a disease. Also, the heart rate may be lower in trained athletes.

When taking measurements, it is important to consider that heart rate may vary depending on various factors:

1. If you're hot, your heart rate may increase by 5 to 10 beats per minute.
2. If you take your heart rate immediately after a light activity (for example, after standing up), it may be slightly elevated for 15 to 20 seconds.
3. The pulse depends on your emotional state: if you are very upset or, conversely, happy, your heart may beat faster.
4. Your heart rate may increase during illness, such as a cold.
5. Taking hormonal medications can increase or decrease your heart rate.

If you can't measure your pulse

If the pulse on the carotid artery cannot be measured, then this is a sign of death. The patient requires urgent resuscitation measures to save his life. The assumption of cardiac arrest is confirmed by the following signs:

• pale or bluish skin,
• lack of consciousness
• cessation of breathing.

Indirect cardiac massage during cardiac arrest
In this case, it is necessary to provide first aid:

1. Free your chest from clothing and loosen your belt.
2. Strike the center of the sternum with your fist.
3. Check the pulse in the carotid artery; if it is not there, then begin chest compressions with a frequency of 60-70 compressions per minute, the sternum should drop down 3-4 cm.

We recommend reading about what causes low heart rate and high blood pressure. From the article you will learn what is the normal pulse rate for hypertensive patients, what diseases lead to low pulse and high blood pressure, what can be done at home, and correction of the condition with medications. And here is more information about what your heart rate should be to burn fat.

You can measure the pulse on the radial and carotid arteries by counting beats in 1 minute. The most accurate method, especially for arrhythmia, is an ECG; a tonometer, pulse oximeter, and fitness bracelet can help in determining heart rate.

How to calculate your target heart rate

First you need to determine your maximum heart rate and heart rate reserve. Since it is quite difficult to calculate the maximum heart rate during exercise, a simple formula is used for this:

220 - age = maximum heart rate.

220 - 28 years = 192 beats per minute.

Also, to calculate your target heart rate, you need to determine your heart rate reserve:

Maximum heart rate - resting heart rate = heart rate reserve. 192 beats per minute - 82 beats per minute = 110 beats per minute.

Before calculating the target zone, we provide a table of approximate intensity zones.

Depending on what kind of workout you decide to do, take the percentage from the table and substitute it into the formula for calculating your target heart rate.

Resting heart rate + 70% heart rate reserve = target heart rate. 82 + (70% × 110) = 82 + 77 = 159 beats per minute.

That is, a pulse of at least 159 beats per minute will allow a 28-year-old person to remain in the aerobic zone.

What happens to the body in different pulse zones

Here is a description of heart rate zones from the article Training With 5 Exercise Heart Rate Training Zones by Sally Edwards, a renowned triathlete and author of books on training and heart rate.

1. 50–60% is a warm-up zone, activity for health. Being in this pulse zone strengthens your heart and lowers your cholesterol levels. You improve your health, but not your fitness. This area is usually used for warm-up and cool-down, as well as training for people with cardiovascular problems.
2. 60–70% – moderate activity. Activity in this zone feels quite comfortable, but the body is already beginning to use up its fat reserves. Some people call this the fat-burning zone because 85% of all calories burned come from fat.
3. 70–80% is the aerobic zone. In this zone you improve your functionality. The number and size of blood vessels, lung capacity and oxygen consumption, heart size increase, you become stronger and can train longer. The body continues to burn fats, but now they are burned somewhere in half with carbohydrates.
4. 80–90% is the anaerobic threshold. In this zone, your body no longer has enough oxygen to provide energy to your muscles (aerobic metabolism), so your muscles initiate chemical reactions that help produce energy without oxygen (anaerobic metabolism). Once you reach this threshold, you will soon feel a burning sensation in your muscles due to the pH balance shifting to the acidic side. You won't be able to stay in this zone for long because muscle fatigue will force you to reduce your intensity. Training in this zone increases your endurance.
5. 90–100% is maximum effort. You can find yourself in such a pulse zone when working at the limit of your capabilities. It is most often used during interval training, when the segment of super effort is very short and ends with rest or activity in the recovery zone. Even top athletes can only stay in this zone for a few minutes, but beginner athletes will most likely simply not be able to reach it.

Sports watches, heart rate monitors, cycling computers, navigators

We explain how heart rate tracking can significantly increase the effectiveness of your workouts, reduce the body's recovery time, and improve your overall health.

So, let's understand everything in detail.

Heart rate (HR)

This is a physiological characteristic that shows the health of the heart and the general physical fitness of a person. It is generally accepted that heart rate is the same as pulse, but this is not entirely true. Heart rate is the number of heartbeats, that is, the number of heart contractions in 1 minute. Pulse is the amount of vibration of the walls of the arteries, pulses of blood ejected by the heart in 1 minute. In a healthy person, heart rate and pulse are of equal importance. To find out the exact pulse, the measurement must be carried out at rest, when you are relaxed, the most suitable time for this is waking up from a healthy and good sleep in the morning. Measuring heart rate when playing sports is extremely important and is a fundamental indicator of the effectiveness and safety of training.

Heart rate norms

In adults, resting heart rates range from 60 to 80 beats per minute. If the heart rate is less than 60 beats per minute, this phenomenon is called bradycardia; if the heart rate is more than 80 beats per minute, it is called tachycardia. Resting heart rate will vary depending on the following factors:

• person's gender;
• age;
• Lifestyle;
• physical training;
• body constitution;

Trained people

If a person constantly and correctly trains, then such an athlete is characterized by a heart rate that is below normal, that is, less than 60 beats per minute and is usually about 40 - 50 beats per minute. On the contrary, with a sedentary and sedentary lifestyle of a person, his heart rate at rest can reach 100 or more beats per minute; with such systematic heart rate indicators, it is necessary to consult a specialist.

Pulse zones

To determine our own heart rate zones, we need to first calculate our maximum heart rate or HRmax . There are several formulas for calculation:

1. formula 220 minus age

A very common empirical formula. For example, an athlete is 27 years old, we calculate using the formula: 220 - 27 = 193 and get the value of the maximum permissible human heart rate HRmax = 193 . This is an approximate Haskell-Fox formula and, as you can see, it only takes into account the age of the person. It has no scientific basis, but is actively used due to its simplicity and convenience. For most people, this accuracy is sufficient.

Refined formula

The least erroneous formula for determining the maximum permissible heart rate in the world today is:

HRmax = 205.8 - (0.685 * age)

* HRmax is the maximum allowable heart rate for a given person.

* age —person’s age in years.

Karvonen formula

Heart rate during exercise = (maximum heart rate - resting heart rate) x intensity (in percent) + resting heart rate

You can rearrange this formula to reflect the required intensity:

Intensity (percentage) = (Workout HR - Resting HR) / (Max HR - Resting HR)

Experts distinguish 5 main levels of pulse zones:

Low Intensity Wellness Zone (Grey)

Range 50-60% of HRmax. The norm is at heart rate 115-120 beats/min. It involves a gradual improvement in overall physical endurance. Training in this zone improves overall fitness, facilitates recovery, and prepares you for training in higher heart rate zones. Training in this range is the most comfortable and easiest. This heart rate zone is best suited for those who are either just starting their training or have a low level of general physical fitness.

Low or fitness zone (blue)

Range 60-70% of HRmax. The norm is at heart rate 120-135 beats/min. Training in this zone helps increase overall physical endurance. As studies have shown, training in this pulse zone ensures the mobilization of fats and the transport of fats into muscles. The quality of muscle fibers increases and the density of capillaries improves. It is noteworthy that training in this heart rate zone is an integral part of every runner’s training program. It burns 85% of fats, 10% of carbohydrates and 5% of proteins. The total number of calories burned increases significantly compared to the previous zone. The condition of the cardiovascular and respiratory systems improves.

Aerobic zone (green)

Range 70-80% of HRmax. The norm is 135-155 beats/min. This is the optimal zone for endurance training. When running in this zone, the aerobic capabilities of our body are trained, stimulating the development of a network of small capillaries in the muscles, which deliver oxygen more efficiently. The number and size of blood vessels, lung volume, heart size and strength increase, and the functional state of the respiratory system improves. With constant training in this zone, the “resting heart rate” indicator gradually decreases. The efficiency of blood circulation in the heart and skeletal muscles increases. Lactic acid begins to enter the bloodstream.

Anaerobic zone (yellow)

Range 80-90% of HRmax. The norm is 155-175 beats/min. Training in this zone develops maximum performance and improves speed endurance. To obtain energy in this pulse zone, carbohydrates are used, so fats are practically not burned. When the pulse value reaches 90% of HRmax, the cells switch to an oxygen-free anaerobic mode, since the oxygen carried by the blood begins to be insufficient for oxidative reactions.

A byproduct of metabolism in anaerobic mode is lactic acid, which causes a quick feeling of fatigue in the muscles, so you won’t be able to train in the anaerobic zone for a long time. Short-term and high-intensity exercise in this zone improves the indicator of maximum oxygen consumption VO2max, which means that the “acidification” of muscle fibers will occur later. The value of the anaerobic metabolism threshold (ANT) increases. The athlete becomes significantly more resilient.

VO2max is the maximum volume of oxygen (in milliliters) per kilogram of body weight that you can absorb in a minute during maximum physical activity.

Anaerobic metabolic threshold (ANT) 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 exceeds the rate of its utilization.

Maximum zone (red)

Range 90-100% of HRmax. The norm is 175-185 beats/min. This zone promotes the development of maximum performance. As soon as the heart rate approaches 100% of HRmax, the maximum load zone occurs. Our body is already working to the limit of its capabilities, using up all available reserves and buffer substances, and the respiratory system and cardiovascular system are working with the highest possible efficiency. Lactic acid accumulates in the blood, and after a few minutes you will no longer be able to continue training in this heart rate zone. Such intense training loads are typical for professional athletes in the pre-competition period. For amateur athletes or people who want to lose weight and simply improve their health, exposing themselves to such stress is extremely dangerous.

Why is it so important to measure your heart rate?

By measuring heart rate, we primarily take care of our health, and also increase the effectiveness of training and our physical endurance. When a person exercises vigorously without measuring their heart rate, it can seriously harm the heart. On the other hand, the trainee may not achieve impressive results, since his heart rate will always be outside the target zone. Quite often, people prefer to focus on their own feelings in sports and do not train to their full potential, believing that they are exercising to the limit of their own capabilities. Monitoring accurate heart rate values ​​during our workouts provides the main advantage - the ability to train in a specific target heart rate zone, which in turn brings us the desired result. At the same time, we can always control our maximum heart rate value; if during training the heart rate reaches a maximum (if it exceeds the maximum, the person may lose consciousness), it is necessary to stop physical activity and rest until the heart rate returns to the level at which the person started train. There is no need to bring your heart rate to maximum values ​​for a long period of time - this will definitely not lead to anything good. Even professional athletes with a high degree of endurance and well-developed heart muscle rarely perform such loads.

For beginners and amateurs

If a person is just starting to train and does not have systematic physical training, then he should work in a comfortable heart rate zone of 50-60% of his maximum heart rate. In the case when a person already has some sports experience and wants to get rid of excess weight, his pulse during training should be in the range of 130-150 beats per minute (these numbers are approximate and may vary). Research has proven that it is in this pulse zone that fat tissue is burned. If the heart rate is above 150 beats, then the body will begin to use energy reserves from muscles, and not from fat (and this is definitely not our goal); if less than 130 beats, then the fat burning process is simply not activated. When the fitness level is satisfactory and a person wants to develop his endurance, he can work in the target zone of 70-90% of his maximum heart rate.

As for the development of endurance, this is a completely separate topic. Endurance training is a very difficult task, it is important to take into account many other factors in addition to heart rate, such as the specifics of a particular sport, the duration and frequency of training per week, the method and intensity of training, recovery periods, etc. If you have heart disease, be sure to Before you start exercising, discuss with your doctor what exercises you can do and what heart rate is safe.

During the first three weeks of training, aim to keep your heart rate at approximately 50% of your maximum heart rate, starting in the fourth week, and gradually increase it to 85% over the following months. After six months, training at this heart rate will be quite comfortable, physical fitness and endurance will increase significantly with this approach.

Simple recommendations for running based on heart rate

1. Beginning runners should alternate between the first three heart rate zones during training.
2. Warm-up prepares our body for higher physical activity, so it should be carried out in the second “blue” pulse zone.
3. Recovery training after intense exercise should be carried out entirely in the third “green” pulse zone.
4. Regular heart rate monitoring will help monitor recovery and overtraining.
5. Experienced athletes conduct interval training not by pulse, but by time, this makes it easier to control the load. But they always take pulse values ​​into account.
6. Beginning runners do not need to train in the fourth “yellow” anaerobic zone at the initial stage. If you want to lose weight, alternate training in the second “blue” fitness zone and the third “green” aerobic zone. If this is not enough for you and you want to improve your own endurance, then you can add anaerobic training in the fourth “yellow” pulse zone to your schedule.
7. One of the simplest ways to explain the difference between the aerobic and anaerobic zone is the concept: “If you can talk comfortably while running, then this is your aerobic zone. If you run at a speed at which you can no longer speak freely, then you are running in the anaerobic zone.”

Many sports doctors recommend that new runners over the age of 25 undergo medical testing to determine the heart rate zones in which to train. As a rule, testing is performed using a bicycle ergometer, on a treadmill, or using special exercises that require maximum physical effort. This testing should only be performed under the supervision of a sports physician.

When starting a new workout with a specific goal, always focus on your heart rate, trying not to go beyond a certain heart rate zone. In this way, you can distribute the entire training process over different periods, based on the assigned tasks.

A competent training plan includes training in various directions: increasing overall physical endurance, developing speed and strength qualities, recovery and pre-competition periods.

Remember also to restore your heart rate. To find out your recovery heart rate, you need to check your heart rate monitor or measure your heart rate manually immediately after completing your workout. Then you need to wait two minutes and measure your pulse again. Then all that remains is to subtract the second indicator from the first - this is how we get the value we are interested in. The longer and better we engage in sports in general, the greater the difference between these two indicators becomes. With regular exercise, not only the muscles of our body are trained, but also the heart itself, and a strong cardiovascular system allows you to return to the original heart rate values ​​​​that were before training and recover as quickly as possible. Thus, by measuring your heart rate twice after physical activity, at two-minute intervals, you can truly evaluate the effectiveness of your training.

Which zone to train in?

It all depends on your preparation and goals. Sally Edwards suggests a gradual progression of intensity from beginner to advanced athlete called a training tree. If the first branch seems too easy to you, immediately move on to the second. Spend four to six weeks on each branch.

If your goal is to maintain health and fitness, you may want to stay on this branch. For those who want to participate in competitions and reach the professional level, there is another branch - peak, but such training must be carried out under the supervision of a coach.

Training endurance

When the heart rate reaches 90 percent of the MHR

, the so-called
anaerobic training zone
. Most outdoor sports, skiing, skating and intense cycling correspond to this level of load.

As experts say, the general endurance of the body

. Since this level of stress increases the amount of oxygen needed for body cells, the respiratory and cardiovascular systems have to work with greater intensity.

However, less and less fat is used, and almost only carbohydrates are burned. Therefore, those who want to lose weight are recommended to alternate aerobic and anaerobic training zones

so as not to tire the body so much and burn the optimal amount of calories.

How to monitor your heart rate

The heart rate monitor, which is present in any fitness bracelet, will help you track your heart rate during training and stay in the target cardio zone. Depending on the bracelet model, heart rate data may be displayed on the device screen or on the smartphone if the bracelet does not have a screen.

When choosing a fitness tracker, remember that some cheap models give a large error during activity: from 5 to 25%.

There are also more accurate heart rate chest straps that are attached using an elastic strap with an electrode strip. Sensor data is displayed on the screen of a smartphone or an accompanying device - a fitness watch.

Some models allow you to set a target heart rate and beep when your heart rate leaves the desired zone. This way you won’t have to periodically glance at your smartphone or watch screen during training.

The cost of fitness bracelets and heart rate sensors depends on the model. Here you will find heart rate monitors starting from 1,000 rubles, and here there are several good options costing up to 5,000 rubles.

Heart rate control

It is better to control your heart rate not with your hands and a stopwatch, but with the help of. The only caveat is that too cheap heart rate monitors work approximately the same as the formulas for calculating heart rate, and the radio signals of cheap sensors get confused with each other if you run in a group.

Good running watches cost good money, but if you have already realized that training has become a part of your life, then feel free to buy any model from Garmin

or
Suunto
, you won't regret it. This way you will receive all the data in a convenient format, easy to analyze and protect your heart from overload.

However, you can rent a heart rate monitor from someone. If it turns out that you are doing the entire workout in a heart-friendly mode, and your goal is only to improve your health and control your figure, then you can abandon this device and continue running for your own pleasure.

Any workout should be effective, comfortable and as safe as possible for the cardiovascular system.

But how can you determine whether the training process is going correctly, and whether it’s time to slow down?