Normal heart rate by age (quick online calculation). The most effective heart rate zone for fat burning: how to calculate the heart rate for fat burning for women and men

Epilogue:

I don’t even want to repeat that a heart rate monitor is a very useful thing. The importance of knowing your heart rate and training in certain heart rate zones has become a kind of axiom. Purchasing a heart rate monitor at one time gave me an unprecedented feeling of meaningfulness in my runs. I began to understand what I was training and what physiological processes were occurring in my body when I ran with a particular pulse. I remember running a lot with a heart rate of 120-130 beats per minute. I also quickly realized that monitoring the heart in HR% is not very convenient. Only exact numbers in the form of BPM provide specific data on heart rate online. I discovered that the pulse zones are different methods can be from two to seven. And unfortunately or fortunately, I did not train according to pulse zones. At the starts I didn’t focus on heart rate at all. I ran by feeling; knowing my heart rate was more informative. Much more important at the race, knowing my “pace” was important to me.
And after the new year, I decided to put things in order in my training peaks, which I use as a “runner’s diary”. The idea is to set pulse zones to suit your needs. Training peaks offers me 20 different options settings for these zones. And not one of them suits me. I will create my zones, and then in training peaks I will be able to see how long during training I was in a particular zone. Count the total training time spent in the target zone. And it will be easier to set the target zone for training on the heart rate monitor. And since I am not a physiologist, and I don’t want to come up with a gag, I will rely, as far as possible, on scientific and sports literature for setting up pulse zones.

Step one - determining heart rate max:

"Maximum heart rate (HRmax) is
maximum amount contractions that the heart can
complete within 1 minute."

PETER JANSEN

The first thing you need to find out is your heart rate max. I had to correct this figure a little. I dug around on the Internet - “And here an interesting thing turned out: it turns out that the most common formula for calculating the maximum heart rate for an individual (“220 - age”) was taken out of nowhere. This formula was invented in 1970 by doctors William Haskell and Samuel Fox. invented because no traces of the research that led to these figures have yet been found, it is only known that the above-mentioned comrades used as many as 11 other people’s scientific works, both published and unknown to anyone, to calculate it. The formula gained popularity after that. how the Polar Electro company began to use it in their monitors (which greatly amused Dr. Haskell himself, who did not even pretend to be correct).

If the Haskell-Fox formula takes into account only a person’s age, then the compilers of other formulas turned out to be more inventive and mixed in gender and height. In 2002, scientists decided to put an end to such confusion and examined 43 different formulas for consistency with reality. Not a single formula satisfied them. The least erroneous of them was accepted as the following (in which, like in the “220-age” formula, neither gender nor height are taken into account):

According to this formula, my max heart rate is 183. This seems closer to the truth to me than 188 according to the formula “220 - age”. With the most maximum and intense work, I have not yet managed to accelerate my heart beyond 180. And it was hard! Although the author of the study writes that the probability of error in this formula is unacceptably high - “Sxy = 6.4 b/min” (I don’t understand what “sxy” is). But in my case, apparently the error is not so big, and I won’t go specifically to the laboratory to determine my max heart rate. Maybe I’ll try to determine my max heart rate using this method:

"The maximum heart rate is determined during a test in the laboratory or
V field conditions. Heart ratemax can only be achieved if
athlete's well-being. Complete
recovery from the last training session. Before
The athlete must warm up well with the test. It might be easy
jogging, cycling or skiing. The warm-up is followed by
intense exercise lasting 4-5 minutes. Final
20-30 s of load are performed with maximum effort."
"HR, LACTATE and ENDURANCE TRAINING"
PETER JANSEN

Step two - Vo2 Max zone:

"If heart rate is the tachometer, then oxygen consumption is the amount
gasoline per kilometer required to maintain a certain speed. IN
In endurance sports, the success of an athlete largely depends on his
maximum aerobic capacity. The more oxygen there can be
delivered to the working muscles, the higher the energy supply and the faster
the athlete will be able to overcome the distance."

Rob Sleemaker
Ray Browning

Vo2 Max or speaking in Russian MOC - maximum oxygen consumption - the sum of all the human body’s capabilities to transport and consume oxygen. This indicator largely depends on the result in races from 1500 meters to 10 kilometers. These are the distances I want to run this summer. Therefore, I decided to create an IPC zone for MPC training.

"The highest training effect promoting the growth of VO2max,
achieved by training with an intensity of 95-100% of the current
IPC."

PETE FITZINGER and SCOTT DOUGLAS

With this formula we can do inverse function, and try to calculate the heart rate corresponding to 100% VO2 max.
%VO2max = %HRmax * 1.28 - 28.12.
My heart rate MPC max = 171 beats per minute. This is of course not a test in a laboratory, but based on subjective feelings may well be true. And if my max heart rate was 183, then 171 is 93% of my max heart rate.

"Appropriate intensity for training to increase
BMD can also be determined based on heart rate. MPC training pace
approximately corresponds to 95-98% of heart rate reserve or maximum
Heart rate."
"During this
type of training, it is necessary to maintain a heart rate that will be at
a few hits below maximum."
"You will achieve the greatest training impact by
aerobic abilities of your body, if during MPC-
training you will accelerate your cardiovascular system to
95-100% MOC and maintain this intensity for as long as possible."
"ROAD RUNNING FOR SERIOUS RUNNERS"
PETE FITZINGER and SCOTT DOUGLAS

I need such a zone in order to ensure that the intensity is not too high, as a result of which the training will be shorter and the training effect promoting the increase of VO2 will be less. And when I come home after completing MPC intervals, I can see the total amount of time spent in the target zone and evaluate whether I completed the training task.

“Interval training at intensities above VO2 max may not provide the additional stimulus to improve maximal aerobic capacity or lactate threshold and may be harmful.”
"Intervals of 4-8 minutes should be performed at an intensity of 85-100% VO2max. This intensity and duration is optimal for maximizing/maintaining cardiovascular strength."
"Towards an understanding of interval training"
Stephen Seiler

"Intense aerobic training with short intervals
consists of a series of accelerations lasting 2-8 minutes. Heart rate during
acceleration time is about 90% HRmax. During this
training, the oxygen system is fully activated, and
intensity is at the level of the anaerobic threshold (HRot)
or just above it."
"The intensity of acceleration is approximately 3-4 mmol / l in
in terms of lactate, or approximately 85-90% of heart ratemax."
"HR, LACTATE and ENDURANCE TRAINING"
PETER JANSEN

After thinking and analyzing all this data, I came up with a table like this:

Looking at it, I came to the conclusion that I would place the Vo2 max training zone between heart rate 171 and 160 beats per minute. It doesn’t go any higher, where the so-called “red” zone begins - the zone of anaerobic processes, and oxygen does not play a big role there. It’s also not worth lowering, since at a lower heart rate, the VO2 max will be used by a smaller percentage, and I will not receive the proper load for the development of VO2 max. This pulse is quite consistent with my feelings and what I see when looking at the histogram of my workouts - MPC intervals.

Step three - aerobic zone:

Let me take a short lyrical historical digression and tell you about the most enduring man on earth according to ESPN Programs “SportsCenter” and “Sport Science”. This is Mark Allen - triathlon legend. He is a 6-time gold, 2-time silver and 1-time bronze medalist of the largest Ironman World Championship tournament and has been on the podium in 90% of all races in which he has participated.

Although it took him 6 attempts to beat the great Dave Scott in Hawaii, once he was able to do so, he began a period of dominance that no other athlete has been able to achieve since. The world closely watched this famous race in 1989, when two equal rivals fought neck and neck throughout the race.

He came to win in Hawaii 5 more times, but this is only a small part of his global dominance. Mark took gold at the inaugural Olympic distance race of the World Championships in Avignon, and also won 10 times at the long race in Nice, which at one time was equal in prestige to the Hawaii Ironman.

Allen was unbeatable from 1988-90, during which he won 20 races from sprint to Ironman. The American is the world's greatest triathlete because of his skill at every distance and his consistency. 6 direct victories at the Ironman World Championships and 10 in Nice are simply amazing. These are probably the two toughest races in the world, and there are a few athletes who have managed to win both, but none who have done it that many times.

Known as “The Grip” due to his high mental focus. Mark never showed pain or emotion to his opponents. He also never attacked in a hard or explosive manner, preferring a solid and constant rhythm without jerking. Competitors might make mistakes or hit a losing streak, and Allen would catch up with them.

Allen's breakthrough began when he began training with physiologist Dr. Phil Maffetone. He taught him how to build an aerobic engine, where the body primarily uses fats for fuel rather than carbohydrates. This is important for an Ironman because fat reserves provide enough fuel to power you through 1,000 miles of training.

Using a heart rate monitor, Allen trained for four months at a time below 155 beats per minute, his maximum heart rate for burning fat. Over time, the body adapted to the regimen and it became super efficient at using fat.

The formula for calculating your maximum aerobic (fat burning) zone using the Muffitone method is:

1. Take 180
2. Subtract your age
3. Take the resulting number and adjust it:
· If you don’t train, then subtract 5
· If tren. 1-2 times a week, then minus 2-3 strokes
· If tren. 3-4 times a week, then leave the number unchanged
· If tren. 5-6 times a week, then also leave the number unchanged
· If tren. 7 times or more, then add +5 hits
· If you are over 55 years old or under 25, then add another +5 hits
· If you are over 60 or 20 years or younger, then add +5 hits

In my case, according to this formula, the upper limit of the heart rate of the maximum aerobic zone is 148. This is 80% of the MHR and 86% of the max. I'm quite happy with this figure. This pulse is perfect for long, even cross-country runs.

Step Four - Low Intensity Zone:

Lowest training intensity zone. In the literature and the Internet you can find different names for it - “cardiac”, “restorative”, “first aerobic” and so on. I'll call it the low intensity zone, and upper limit The pulse rate of this zone will determine the lower limit of the aerobic zone. In the book "SERIOUS Training for Endurance Athletes" the boundaries of the first zone are given as a percentage of MOC and a percentage of MHR. In the first case, 65-55% of Vo2 max is indicated, in the second, 70-60% of the maximum heart rate.

For myself, I will set this zone at a heart rate limit of 128 - this is 70% of MHR, and a heart rate of 94 is 55% of Vo2 max. Again, these boundaries fit perfectly with my experience. For example, in this zone I walk on a home stepper - I simply cannot accelerate my heart to a higher pulse. Or else, I get into this zone when doing yoga. So that's it.

"All ultra-distance training is carried out at the first level
intensity. Although the load may seem ridiculously light at first, it is very
It is important to maintain control and not leave the relevant area. By the end
workout, you will somehow feel tired due to exhaustion
energy reserves and dehydration. For these reasons, ultra-long distance
workouts lasting more than 75 minutes, despite the low intensity, should
be considered as loads causing stress tension from medium to
high level. Majority strength training also carried out at heart rate,
corresponding to the first level. Intensity during strength training
depends on the types of exercises performed and the pace at which they are performed."
"SERIOUS training for endurance athletes"
Rob Sleemaker
Ray Browning

Step five - fill in the blanks:

So, I have decided on the main training zones, all that remains is to fill in the gaps.

The first gap is the zone above heart rate 171. I’ll call it anaerobic so as not to complicate my life too much. I don’t intend to stay in it for training for a long time, and it’s harmful to my health. I run into this zone when accelerating, running uphill and up stairs, and time is counted in seconds.

The second gap is the zone between the aerobic and Vo2 max zones I called. Everything is much more interesting here. I will define the lower limit of this zone at heart rate 149 and call it “tempo”. Based on the name, you can understand that this is a zone within the boundaries of which it is advisable to run long distance starts. It can also be called "developing". In this zone, the body learns to process lactic acid secreted by muscles. The upper limit of this zone will go beyond the Vo2 max zone, and I will set it at 90% of the MHR - 165 beats per minute.

Conclusion:

OK it's all over Now! I'm sure I can be criticized. To say that I set the zones incorrectly does not take into account certain “threshold” values ​​and physiological processes. That exact numbers of heart rate and zones will only be given in the laboratory. Only there you can calculate the maximum heart rate and VO2 max. But I can object to all this - the laboratory is too expensive, and I am not at the level to periodically (and only then does it make sense) to go to the sports laboratory. What I did was much better than studying according to certain average zones, written unclear when and unclear for whom. Here I at least take into account my own experience and feelings. These zones are primarily TRAINING - and not zones of certain threshold values ​​and physiological processes. I need them for more effective implementation training sessions and subsequent processing of GPS and heart rate monitor data. And if my zones have an error of two or three heartbeats, then this is much less important than the skill of being evenly in a certain zone without leaving or falling out of it.

P.S: If according to by and large, that is, only two zones - aerobic and anaerobic. That is, a zone with the participation of oxygen in physiological processes and without the participation of oxygen. You can add another zone - in the middle. The anaerobic zone can be divided into two zones. The aerobic zone can be divided into smaller zones. But keep in mind that the more zones, the greater the error in their determination. Any values ​​of this kind are not constants. They change due to age, training or lack thereof. Therefore, pulse zones are not a dogma. but just one way to train.

Sports training is based on three variables: frequency, duration and intensity of exercise.
Therefore, a good running plan will include a variety of workouts planned so that you have time to recover: short and long workouts, difficult and easy. This variety is what makes a good running plan a really good one.
Frequency is easily defined: it is how many times you exercise over a certain period of time, such as a week.
Duration is also simple: this is how long your workout lasts, usually calculated in minutes.
Determining the intensity of your workout is a little more complicated - and this is where heart rate zones come into play. Your heart rate is one of the best indicators of how hard your body is working during a workout.
And, unlike a purely subjective assessment of workout intensity, heart rate is a trackable metric, just like the frequency and duration of your workout.

What are heart rate zones?
We all have a personal resting heart rate." minimum value heart rate" and maximum heart rate. And between these values ​​are different heart rate zones that correspond to the intensity of the workout and its benefits.
Exist various ways determine heart rate zones. One of simple ways is to define zones as a percentage of your maximum heart rate (HR max), and that's what we'll focus on.
Heart rate zones are closely related to your aerobic and anaerobic threshold, but we can talk about this in more detail in another article.

Five heart rate zones
There are five different zones, 1-5, and your training plan can include training in all five of these zones. Below is a breakdown of what each zone means in terms of heart rate, as well as the benefits of training in that heart rate zone.

*Heart rate zone 1: 50-60% of heart rate max

This is a very low intensity zone. Training in this zone improves overall fitness, facilitates recovery, and prepares you to train in higher heart rate zones.
To train at this intensity, choose sports and activities where you can easily control your heart rate, such as walking or cycling.

Heart rate zone 2: 60-70% of heart rate max

Workouts in heart rate zone 2 feel fairly easy, and you should be able to do them for long periods of time at that intensity. This is an area that improves overall endurance: your body will become increasingly better at oxidation - burning fat - and the quality of your muscles will increase along with capillary density.
Heart rate zone 2 training is an integral part of every runner's training program. Exercise in this zone, and over time you will notice results.

Heart rate zone 3: 70-80% of heart rate max

Running in zone 3 is particularly effective at increasing the efficiency of circulation to the heart and skeletal muscles. This is the area where lactic acid begins to enter your bloodstream.
Training in this zone will make moderate efforts easier and improve your performance.

Heart rate zone 4: 80-90% of heart rate max

Zone 4 is where the loading begins. You will breathe heavily and get anaerobic exercise.
If you train in this intensity zone, you will improve your speed endurance. Your body will be better able to process carbohydrates for energy, and you will be able to endure longer high levels lactic acid in the blood longer.

Heart rate zone 5: 90-100% of heart rate max

Zone 5 heart rate is your maximum effort. Your heart, your circulatory and respiratory system will work for them maximum power. Lactic acid will accumulate in the blood, and after a few minutes you will not be able to continue exercising at this intensity level.
If you're just starting out or have been training for a short time, you probably won't be training in this intensity zone. If you are a professional athlete, consider incorporating interval training into your training plan to achieve peak performance.

What are my personal heart rate zones?
Do you know your maximum heart rate? Determining your heart rate zones is based on knowing your heart rate max.
Not sure how to calculate your maximum heart rate? We wrote about this in one of previous posts: .

How can I use this to improve my running?
Variety is good. Alternate between different workouts, change the duration and intensity of your workouts. Don't get stuck running the same distance every time.
If you're looking for a running plan, check out the Polar Running Program
They are designed for those training for a 5K, 10K, half marathon or marathon. Play with them and create your own running plan that will help you focus on what really matters - running.

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?

Feeling the pulse

First you need to find out your maximum heart rate (MHR), individual for each age.

MHR = 220 - age.

After determining the MHR, you can choose what load the workout will put on the heart. To do this, you need to measure your pulse during exercise, and it is advisable not to stop them.

The easiest way to measure your pulse is with electronic heart rate monitor. But if this useful device is not on the farm, then the pulse can be felt on the wrist or the carotid artery, which runs along the side of the neck.

Exists five so-called pulse zones, which differ from each other in the result of training and the degree of load on the heart.

Let's wake up the heart

If the pulse quickens to around 60 percent of MHR, training enters the zone heart health. In this zone it is comfortable to train for those who have weak physical training. Or for those who have just started warming up, since such a load is the safest for an “unheated” body.

The best way to work in the “heart” zones is regular walking on a flat surface.

Let's start burning fat

Indicator in 70 percent of MHR moves the workout into the fitness zone. To achieve this heart rate, you will have to increase the load and go from a walk to a fast step up a hill, a slow run or gymnastics - depending on the level of preparedness.

During this type of training fat burning begins, and burns more calories than in the previous zone.

Optimal level

When the heart rate increases to 80 percent MHR training goes into aerobic zone. This intensity of heart contractions can be achieved by moving from calm gymnastics to dancing or step aerobics.

True, the amount of fat used decreases, and fat begins to flow into the “firebox.” carbohydrates.

Training endurance

When the heart rate reaches 90 percent of MHR, the so-called anaerobic training zone. Most moving parts correspond to this load level. sports games, cross-country skiing, skating and intense cycling.

As experts say, it is good to train in the anaerobic zone. general body endurance. 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, it is recommended for those who want to lose weight alternate aerobic and anaerobic training zones so as not to tire the body so much and waste optimal quantity calories.

Maximum load

If the heart rate reaches 90-100 percent from the maximum heart rate, the workout has entered the last zone, or the red line zone. The cardiovascular and respiratory systems work in it at the limit. For example, when climbing a mountain sharply on a bicycle or running very fast.

This zone burns the maximum amount of calories, but the majority of the calories come from carbohydrates. Only a person can train in such a zone for a long time. in very good physical fitness or professional athlete.

Experts recommend that beginners refrain from such loads. And usually a short workout in the red line zone alternates with a previous anaerobic load during interval training.

If you are tired of writing down the sequence of exercises on notebook sheets, go to our website and make your training plan. If you can print it out and take it with you to the gym.

How do you know if you're training too hard or not hard enough to achieve the results you want? To answer this question, it is necessary to conduct training in certain pulse zones.

There is a concept of maximum heart rate (pulse), which is taken as 100%. This is the maximum heart rate at which your heart can beat. This indicator is individual. In order to train in specific heart rate zones, you must first determine your maximum heart rate.

There are 2 methods:
- The first is to use a formula that determines the maximum heart rate depending on age:
"220 is your age=maximum heart rate"
If you are 40 years old, your maximum heart rate will be 180 beats/min.

Another method is more accurate and reflects individual characteristics. It consists of carrying out medical test to determine maximum heart rate. This test is usually performed using a stationary bicycle or repetitive exercise for several minutes and requires very strenuous effort. This test should only be performed under the supervision of a physician.

After determining your maximum heart rate, you need to determine in which heart rate zone you will train.

There are 5 heart rate zones, and the difference between the next and previous heart rate zones is 10% of the maximum heart rate.

Training in each zone has its own characteristics and results:

Heart healing zone
The first zone is called the “heart healing zone.” It lies within 50-60% of your maximum heart rate. Training in this zone is the most comfortable and easiest. This zone the best way Suitable for those who have either just started training or have low level physical fitness. Despite the belief that training in this zone does not burn enough calories and is not intense enough to improve cardiovascular and respiratory health, it has been shown to reduce fat, reduce arterial pressure and cholesterol levels. Training in this zone also reduces the risk of degenerative diseases and is non-traumatic.
When training in this zone, 10% of carbohydrates (as a source of energy), 5% of proteins and as much as 85% of fats are burned.

Fitness area
The next zone is called the “fitness zone”; it lies within 60-70% of the maximum heart rate. When training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are also burned. Studies show that when you train in this zone, you ensure the mobilization of fats and the transport of fats into the muscles.
However, the results of training in this zone are not limited to what you can achieve by training at an intensity of 50-60% of your maximum heart rate. By training in this zone, you increase total calories burned compared to the previous zone and provide even greater improvements in cardiovascular and respiratory system.
When you train in this zone, you burn more calories because the workout is more intense.

Aerobic zone
The third zone, aerobic, involves training at an intensity of 70-80% of your maximum heart rate. This is the most preferred area for endurance training. When training in this zone functionality the body increases significantly, the number and size of blood vessels increases, the vital capacity of the lungs and tidal volume increase. Pulmonary ventilation intensifies, and the arteriovenous difference in oxygen increases. Moreover, stroke volume (the amount of blood pushed out by the left ventricle per contraction) increases and resting heart rate decreases.
This means that the functional state of your cardiovascular and respiratory systems improves, as well as the size and strength of your heart.
When training in this zone, 50% of carbohydrates, 50% of fats and less than 1% of proteins are burned. In addition, as the intensity of the workout increases, the number of calories burned also increases.

Anaerobic zone
The next zone is called the “anaerobic zone”, it lies within 80-90% of the maximum heart rate. When training in this zone, the indicator of maximum oxygen consumption (the maximum amount of oxygen consumed during a workout) improves, which means the condition of the cardiovascular and respiratory systems improves, your tolerance to lactate (lactic acid) increases, and you become more resilient.
Since the intensity of the workout in this zone is higher than in the previous three zones, the number of calories burned is higher. In this case, 85% of carbohydrates, 15% of fats and less than 1% of proteins are burned.

Red line zone
The last zone is called the “red line zone”, it lies within 90-100% of the maximum heart rate. When training in this zone, the maximum number of calories is burned, and the proportion of fat is the smallest percentage compared to other zones. So, 90% of carbohydrates are burned, only 10% of fats and less than 1% of proteins.
The intensity of work during training in this zone is so high that not everyone is able to withstand a 20-minute workout or even the first 5 minutes of training.
You can only train in this zone if you are in very good physical shape and under the supervision of a doctor. People typically use this zone for interval training. For example, you train for three minutes in the aerobic zone, and then for one minute in the red line zone, and then again in the aerobic zone. This is called interval training.

This way you can distribute your training different periods training process based on the specified tasks at the stage.

Modern sports specialists - doctors and trainers consider training in certain heart rate zones to be the most effective and safe for athletes.

Pulse zones:

The calculation of working heart rate zones is carried out individually, based on the age of the athlete and his level of physical fitness.

For the calculation, the so-called maximum heart rate (heart rate) is used. This value shows at what maximum frequency your heart can beat.

The calculation of the maximum heart rate is determined by the formula: "220 minus your age"*

Therapeutic heart rate zone

The value is 55-65% of your maximum heart rate. With the help of training in this zone, the best effect is achieved in strengthening the heart and developing the respiratory system, in addition, there is an active decrease in cholesterol levels in the blood. It is also recommended to warm up and cool down in this heart rate zone.

Low heart rate zone

The value is 65-75% of the maximum heart rate. During training in this zone, the body “burns” 85% of fats, 10% of carbohydrates and 5% of proteins. When planning a training program, it is important to take into account the fact that the release of fat cells and their transfer to muscles for further “burning” occurs no earlier than 30 minutes after the start of training, therefore optimal time Classes including warm-up and cool-down will be 1 hour.

Average heart rate zone (aerobic)

The value is 70-80% of the maximum heart rate. This zone is best suited for increasing the body's endurance. During training in this zone, the body “burns” 50% carbohydrates, 50% fats and 1% proteins.

High heart rate zone (anaerobic)

The value is 80-90% of the maximum heart rate. This area is used for development muscle mass and increasing the body's endurance. During training in this zone, the body “burns” 85% of carbohydrates, 15% of fats and 1% of proteins.

Maximum heart rate zone

This zone is rarely used, mainly during so-called “interval training”. The value is 90-100% of the maximum heart rate. During training in this zone, the body “burns” 90% of carbohydrates, 10% of fats and 1% of proteins. Classes in this zone are recommended mainly for professional athletes.

To train in a specific heart rate zone, you need to be within it during training. To do this, the upper and lower boundaries of the pulse zone are calculated using the following formula:

Example for “low heart rate zone”

1. Determine your maximum heart rate (HR)

2. Multiply the resulting figure by 0.60 (lower heart rate limit), and then by 0.75 (upper heart rate limit)

This way we will get the exact value of the interval 65-75% of the maximum heart rate (heart rate).

Example: 220 - 29 (full years) = 191 (this is the maximum heart rate), then the lower heart rate limit is 124, and the upper limit is 143.

* For trained athletes, after constant training in the aerobic heart rate zone for at least 3 months (subject to regular training 3 to 5 times a week), the formula “210 minus half the age” can be used.

When exercising in a certain heart rate zone, it is important to consider that the heart rate sensors built into the exercise machines are not so accurate as to ensure maximum effect such training.

The best solution to the problem is to purchase such cardio belts that are designed specifically for the most accurate measurement of heart rate and come in two types: wristwatch or without them. Models with wristwatches do not have a direct connection with the exercise machine on which you are working out, so such models can also be used during outdoor activities. fresh air. Models without a watch receive a signal from a transmitter built into the simulator, so when purchasing a simulator, you need to check the possibility of connecting a chest heart rate sensor to it.

WE WISH YOU SUCCESSFUL TRAINING AND GREAT WELL-BEING!