Normal heart rate by age (quick online calculation). Pulse zones: protecting the heart

If you comply the desired frequency heart rate during exercise, when running, to burn fat, then you can carry out training much more effectively. Knowing your heart rate allows you to adjust the intensity and duration physical activity and achieve results faster.

How to determine your resting heart rate

Resting heart rate is determined after waking up. To do this, you need to count the number of beats per minute while lying down. You can also determine your heart rate in the middle of the day: rest for 20 minutes while lying down and then measure the number of beats. The heart is a muscle and with the help of cardio exercises (walking, running) you can train your heart and reduce your resting heart rate. The average value is 60-80 beats per minute.

Warm-up area (recovery)

Start or end your workout with your heart rate in the warm-up zone. The warm-up or recovery zone heart rate is approximately 50-60% of your maximum heart rate. This zone allows you to prepare the body for stronger loads, or, conversely, restore strength. The greatest fat burning occurs in this zone, but since the intensity of the warm-up is low, a very small amount of fat is burned overall.
Training in this zone allows you to speak freely, although breathing may be slightly difficult. This zone does not provide any particular benefits in training the heart and respiratory system, but at the same time it affects the stabilization of pressure and excess weight.

Pulse for fat burning

The fat-burning zone (fitness zone) is on average 60 to 70% (according to different formulas, the results differ slightly) of the maximum heart rate. It becomes harder to breathe, but it is possible to pronounce short sentences. Reaching these heart rate levels requires you to move more intensely than in the warm-up zone, so you walk a greater distance. Fat is burned intensively in this zone; the amount of fat burned is affected by the length of the distance and your weight.

Aerobic zone

In the aerobic zone, your heart rate is approximately 70-80% of your maximum heart rate, breathing is difficult, and you can only speak short phrases. This zone develops endurance, improves heart and lung function, and builds new blood vessels. For achievement best results It takes 20 minutes to an hour to practice. To reach the aerobic zone heart rate, you need to move even faster - race walking or running, and you will again cover a greater distance and burn more calories per minute.

Anaerobic zone

In general, in the anaerobic zone the heart rate is from 80 to 90% of the maximum heart rate, it is impossible to say. Exercise in the anaerobic zone increases your VO2max. Exercise in the anaerobic zone leads to the production of lactic acid. This zone is usually trained for 10-20 minutes or as part of interval training.

Limit zone

The limit zone is 90 to 100% of your maximum heart rate. Most people cannot stay in this area for more than a few minutes. Exercising in the maximum zone can be done only for minute intervals during interval training, then reducing the intensity of the activity. To train in the limit zone, you must consult a doctor.

How to check your heart rate zones

You can check the results obtained using the formulas experimentally.

Your heart rate zones are too low if:

• You have to practically stop to stay in the warm-up zone
• If you are running very easily, and your heart rate is already above the warm-up zone
• At an average load, your readings are at or above the upper limit of the aerobic zone
• Under heavy load, the heart rate value is above the speed (maximum) zone

Your heart rate zones are too high if:

• You're walking fast and hard, but you're below the warm-up zone.
• You are jogging at a moderate pace but have not yet reached the fat-burning zone.
• You're at your limit but still haven't reached the maximum zone.

In general, there are 6 options for calculating heart rate zones for training. How can you choose your target heart rate zone in this situation? For example, cardio heart rate zones for running, and then how to calculate everything correctly? What to do with all this bunch of numbers then, other than write them down on paper and forget about your notes?

If you have started to train more or less regularly, then you may have a reasonable question: how to train more effectively. And, most likely, you already have some kind of fitness tracker with a heart rate monitor, thanks to which you can track your training heart rate zones.

But today we will start with the popular...

Heart rate zones for fat burning

At one time, I was also preoccupied with the question of where to put the extra 28 kilograms of my weight. And they did it, in spite of everything, and even without knowing the target heart rate zone for fat burning. At that time I simply did not have a heart rate monitor or a fitness tracker. The devices themselves didn’t exist 11 years ago, and if they did, they cost ridiculous amounts of money.

In fact, the concept of “fat burning heart rate zone” was introduced by marketers to attract attention. And people fell for this big name and are still falling for it. Simply because you want to get big results (lose 28 kilos) with little effort (find the formula for the heart rate of the “magic” fat burning zone).

I’ll say right away: this doesn’t happen, and that’s not what my site is about. If you don’t like it, you can close this page and go to the site, which will show you a magical “fat burning zone heart rate calculator.” I’ll tell you where this “duck’s” legs come from.

If you read training literature such as “Heart Rate, Lactate and Endurance Training” by Peter Jansen, you will find references to “Extensive Aerobic Training.” It is characterized two key points:

1. Heart rate 70-80% of heart ratemax (or 82-89% of Friel's anaerobic threshold heart rate).
2. Long-term continuous operation . 2-3 hours of running (30 kilometers) or 100-200 kilometers on a road bike (3-6 hours).

Target heart rate zones for fat burning

What do we get for this?

1. Due to this intensity, we oxidize fats as much as possible. Training “fat metabolism” and actively recycle them.
2. We save carbohydrates and maintain the pace longer.

Well, to “burn” excess fat"- we count calories, for example in MyFitnessPal (it works, tested by me), and we count energy consumption using a heart rate monitor and a fitness tracker. And we spend more energy than we consumed. That's the whole "secret".

6 heart rate zone options for training

You may ask: why so many? In fact, it's like with systems of measures. It is more convenient for some to count in kilometers, and for others in miles. Some people measure their running speed in km/h, while others measure their pace in minutes per kilometer :)

Therefore, if you use certain literature to draw up a training plan, or the services of a trainer, first understand what heart rate zones he means when training. And if possible, configure your fitness tracker as needed.

Globally, these options are further divided into three.

1. Heart rate zones are calculated in % of maximum heart rate. Which is calculated empirically various kinds“pulse zone calculators” using the formula 220-age=HRmax. Extremely inaccurate method, large scatter. Depends greatly on your level of training. For example, Fedor is 72 years old and he races one and a half times faster than me and trains three times more, although I am two times younger. I strongly doubt that Fedor has CPmax = 148 at his 72 years old...
2. Heart rate zones must be calculated in % of the lactate/anaerobic threshold for PANO metabolism. Calculated empirically or in laboratory conditions.
3. Training zones are calculated based on tempo(Pace Levels) in minutes/per kilometer. This is also very approximate and varies greatly depending on the level of training.

1. Training zones as % of maximum heart rate

1.1. USA Cycling Heart Rate Levels

Calculation of heart rate zones using the USA Cycling Heart Rate Levels system, Example for ChPmax 185

1.2. BCF Heart Levels

Heart rate zones according to BCF Heart Levels, Example for ChPmax 185 Training zones are mapped to the Borg Perceived Exertion Scale.

2. Training zones in % of PANO

2.1. Coggan Heart Rate Levels

Heart rate zones according to Coggan Heart Rate Levels, Example for ANSP 154. Training zones are mapped to the Borg Perceived Exertion Scale.

2.2. Friel Heart Rate Levels

How to calculate heart rate zones using Friel Heart Rate Levels, Example for PANO 154

Below you can download a free training zone calculator based on heart rate using the link. It calculates the heart rate for different zones loads. Simply enter your maximum heart rate and your anaerobic threshold heart rate and you will receive all 4 tables specifically for your training profile.

Download heart rate zone calculator for training in XLS

3. Training zones based on pace

3.1. Friel Pace Levels

Heart rate calculation for different load zones using the Friel Pace Levels system

3.2. PZI Pace Levels

PZI Pace Levels running heart rate zones are based on pace.

Operation limit at ANSP level

As a result of the lactate threshold test, my anaerobic threshold heart rate was 154 beats per minute. This is the average heart rate of a twenty-minute ride after a 10-minute warm-up. I have superimposed this value on Table 2.2. Friel Heart Rate Levels, and I got the following results (heart rate is expressed as a percentage of the PANO value). They can be used to calculate both running and cycling heart rate zones.

1. Recovery(82% or less) Heart rate 100-125: We are recovering
2. Aerobic(82-89%) Heart rate 126-136: Training extensive endurance
3. Pace(89-94%) Heart rate 137-145: Training intense endurance
4. Intensity threshold(94-100%) Heart rate 146-153: We train the Sub-threshold of anaerobic metabolism. I found out that I can ride in this heart rate zone for at least 20-30 minutes, since the test took place in this training zone
(100-102%) Heart rate 154-158: We train anaerobic metabolism, this is where the anaerobic heart rate zone begins.
5b. — Anaerobic endurance(103-106%) Heart rate 159-163: Interval training, growth and development of fast fibers, counteracting lactate and its utilization. A long recovery period is required, since the pulse is in the oxidation zone.
5c. — Power(106%-max) Heart rate 163-185: When you need to use fast-twitch fibers to gain instant speed. At this heart rate in load zone 5c, the duration of the workout is measured in seconds, to the limit of possible effort. Short burst intervals and long periods recovery. It takes 2 or more days to recover.

How to use PANO in training

In general, I always thought that I had a very low anaerobic threshold. I had no one to compare with, so in the spring I set the empirical figure for the PANO tempo at 148 beats per minute. At first, when I reached this heart rate, it was quite difficult for me to last even 5 minutes.

WKO4 schedule of two months of training

Today I found out how to increase the anaerobic threshold. Everything turned out to be quite simple. Over 2 months of continuous training, I was able to raise my anaerobic heart rate threshold from 148 to 154 beats per minute.

WKO4 before and after

As a result, fitness training programs began to produce different values. That is, with growth physical training you need to put in more effort. That’s why I thought that before, in an hour’s drive at a decent pace, I gained 2-3 fitness units, but now it remains at the same level :)

Garmin Connect - three options for calculating fitness heart rate zones

I entered the new values ​​into Garmin Connect. Until recently, Garmin had only one way to calculate effective zones heart rate, % of maximum heart rate. But they seem to have listened to the public and added two more options.

1. % of maximum heart rate. This is an empirical quantity, and to be honest, I don’t know how to measure it. Last year I entered my age into the same Garmin Connect - it told me that my maximum heart rate was 185 - I couldn’t check this, so I rode according to this parameter all year. The heart rate zones did not fall into Joe Friel's zones that he lists on WKO4.
2. Heart rate reserve percentage. Garmin wrote a pretty big name, and it can be calculated using the formula
   MaxPP - QuietPP = ReservePP.
   I can measure the pulse at rest, but I cannot measure the maximum speed. That's why, this method also goes through the forest.
3. Heart rate percentage at lactate threshold (Joe Friel). Apparently, due to copyright restrictions and reluctance to mention Joe Friel, Garmin had to call this method such a wonderful name :) Since the lactate threshold level = anaerobic threshold = PANO, and we just determined it empirically, feel free to choose this method.

And, as it turned out, it is the most accurate. Because as soon as I entered 154 into this field, all the numbers of the ANSP zones according to the Joe Friel system, WKO4 and TrainingPeaks were automatically set. And, hooray.

Heart rate training zones in a fitness tracker

Running and cycling heart rate zones in Garmin Connect

Now on the Garmin Fenix ​​3 fitness tracker I don’t have to “translate” one zone to another. I see target heart rate zones and clearly understand what if:

1. The pulse in the first zone is 1.xx - then I’m recovering.
2. The pulse in the second zone is 2.xx - then I train the “slow” muscle fibers associated with endurance, and teach the body to work by oxidizing accumulated fats and saving carbohydrates. In this aerobic heart rate zone, you can easily cycle 100-200 kilometers or run 30 kilometers.
3. Pulse in the third zone is 3.xx. My “fast” muscle fibers begin to work. In this area you can easily run for 1-2 hours or bike for 2-4 hours.
4. Pulse in the fourth zone is 4.xx. My aerobic mechanisms are firing on all cylinders and my anaerobic energy production systems are kicking in. The body begins to develop immunity to the effects of lactate. Exercises in this zone are calculated not in hours, but in minutes.
5. Pulse in the fifth zone is 5.xx. Here I experience the growth and development of fast muscle fibers, as well as an increase in the body’s ability to quick disposal lactate. Plus an increase in body power for an explosive start or explosive completion of the distance. Exercises in this zone last for seconds, after which you need to recover for at least a couple of days.

You now have complete instructions How to calculate and determine training heart rate zones specifically for you, your age, and your fitness level. I wish you good luck, ask your questions below.

Alex "On the Bike" Sidorov

Dish of the day: Classic “pseudo-scientific” nonsense of an overweight presenter with saggy cheeks and belly about fat-burning heart rate zones, which is broadcast on central television for the amusement of the masses :)

There are several ways to control the intensity of your workout. Most The best way determine intensity is measure pulse during the workout (during the first five minutes of the workout and before the cool-down).

There are two ways in which you can to measure pulse during the workout. Most exact way– use a heart rate monitor. In this case, a heart rate sensor is attached around the chest. This monitor is associated with digital watch, which give you precise information about your heart rate at any given time during your workout. Another way to measure the pulse is to palpate either the carotid artery, the temporal artery, or the radial artery. It is more convenient to use the carotid or radial artery. The carotid artery can be easily felt by applying forefinger to the neck in the middle of the line connecting the lower jaw and the middle of the collarbone. Palpation of the radial artery is carried out by placing your index and middle finger on inside wrists, and thumb on outside wrists.

When measuring your heart rate, you determine the number of beats per minute (counting the number of beats in 60 seconds). For convenience, many people count the number of beats in 6 seconds and then multiply the resulting number by 10 or simply add 0 to the resulting number. For example, if you counted 12 beats in 6 seconds, this means that your heart rate is 120 beats per minute. Although counting the number of beats in 6 seconds is most convenient, keep in mind that the longer the time interval you use to count the beats, the more accurate the result will be. For example, counting the number of beats for 30 seconds and then multiplying the number by 2 will provide a slightly more accurate result than counting the number of heartbeats for 15 seconds and multiplying the resulting number by 4, or counting the number of beats for 10 seconds and multiplying the resulting number by 6. Always use the same time interval that you have chosen for yourself.

Training in pulse zones.

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 (pulse).

You can do this using one of two existing methods. The first method is to use a formula that determines the maximum heart rate depending on age, in this case you must subtract your age from 220. For example, if you are 40 years old, then according to this formula, your maximum heart rate will be 180 beats per minute. Another method is more accurate and reflects individual characteristics. It involves conducting a medical or fitness test to determine your maximum heart rate. This test is usually performed using a stationary bicycle or repetitive exercise for several minutes and requires very strenuous effort. Therefore, this test should only be performed under the supervision of a doctor. We will not explain how to carry out this test now, because it is only carried out by experienced professionals.

After determining your maximum heart rate, you need to determine what heart rate zone you will be training in. There are five 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 between 50-60% of your maximum heart rate. Training in this zone is the most comfortable and easiest. This zone the best way suitable for people who have either just started training or have low level physical training. For those of you who walk, you are most likely training in this zone. Despite the belief that training in this zone does not burn enough calories or be 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 your maximum heart rate. Again, when training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are burned. As studies show, when training in this zone, you ensure the mobilization of fats (i.e., the release of fats from cells) and the transport of fats (the entry of fats into the muscles). Thus, when you train in this zone, you force your fat cells to increase the rate of fat release and your muscles to burn fat. 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 further improve the condition of the cardiovascular and respiratory systems. When you train in this zone, you burn more calories simply because the workout is more intense.

Aerobic zone

The third zone – the “aerobic zone” – 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 your 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. What does all this mean? 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", which lies between 80-90% of your maximum heart rate. When training in this zone, the indicator of maximum oxygen consumption improves (the maximum amount of oxygen consumed during training), which means that the condition of the cardiovascular and respiratory systems also improves, your tolerance to lactate (lactic acid) increases, you become more resilient, that is, you are more capable endure fatigue. 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 pulse. When training in this zone, remember that you are working at your maximum. pulse, your heart will not be able to beat faster. When training, this zone burns maximum amount calories, with the share of fat being 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 the minimum 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.

When you see the first results of your training, the inspiration and joy that you will experience will make you think that the changes that have occurred in you were worth the effort. Action creates motivation. Good luck to you!

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
the maximum number of 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 adopted as follows (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 heart rate max 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 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 the upper heart rate limit of this zone will be determined by lower limit 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. Most strength training is also done 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.

The closer to summer, the more people we see it while jogging, in the gym on treadmills and on the bike. The purpose of this is usually to lose excess weight. This article will help you figure out how to spend time on the “track” with maximum benefit for the body and whether a heart rate monitor is needed during training.

Pulse, or heart rate (HR)
This is a measure of how many beats the heart makes in a certain period of time, usually per minute. This value is the most objective indicator of how much stress your body experiences during training.

How to determine your pulse
You can measure your heart rate either using special device- a heart rate monitor, or by feeling the pulse on your wrist or neck. The heart rate monitor is, of course, more convenient: you can see present value without being distracted from the training process. If you prefer to measure your heart rate manually, it is better to count the number of beats in 15 seconds and multiply the indicator by 4.

Maximum and minimum heart rate
First you need to determine the minimum value of your heart rate. The best indicator is the morning pulse, which is best measured in a sitting position after you wake up (do not drink coffee or tea beforehand). The resting pulse is a fairly accurate indicator of the state of the cardiovascular system. Measure your pulse in the morning 4-5 times during the week and later calculate its average value, for example (56+58+59+56+60)/5=58 beats per minute.
Next, you can calculate your maximum heart rate. For more convenient calculation follow link . In the table you must indicate your age and resting heart rate.
Now we know what the pulse zones are (they are listed on the link where the calculation is made). In the picture below, the pulse zones are calculated for a man with a resting pulse of 50 and age 31.

Pulse zones are calculated using the Karvonen formula

Each pulse zone is highlighted in its own color for convenience. The chart below was made using Polar's H7 heart rate monitor and the Polar Beat app. Now we will analyze each zone separately.

Recovery zone (gray color in diagram)
In this zone we develop the respiratory system, strengthen the heart and overall health
Heart rate: 55-62% of maximum.
Load duration: 20 minutes or more.

Training in this range will be useful for those who have not exercised for a long time or have poor training. It is recommended to warm up and cool down in this area.

Fat burning zone (blue color in the diagram)
General endurance is strengthened and fat burning processes are stimulated.
Heart rate: 62-74% of maximum.
Load duration: 40 minutes or more.
Feelings: slight strain on the muscles, slight sweating.

Suitable for anyone with frequent, low-intensity workouts. When exercising in this range, the body uses fat as much as possible for energy. Loads of this intensity help reduce body weight by reducing subcutaneous fat.

Aerobic zone (green color on the diagram)
Improves physical form and endurance, fats and carbohydrates are actively burned
Heart rate: 74-82% of maximum
Duration of the load: 10 minutes or more (depending on the level of training).
Feelings: average muscle fatigue, easy breathing, average sweating.

Suitable for standard workouts average duration. The intensity of the load becomes higher, the body begins to spend even more calories and uses both fats and carbohydrates for this purpose.

Anaerobic zone (yellow color on the diagram)
Anaerobic endurance increases and the ability to achieve maximum results increases.
Heart rate: 82-90% of maximum.
Load duration: 2-10 minutes (possibly more, depending on fitness)
Feelings: muscle fatigue, difficulty breathing.

Suitable for well-trained people and experienced athletes. The oxygen carried by the blood begins to be insufficient for oxidative reactions, so the cells switch to an oxygen-free anaerobic mode. Fats in this anaerobic zone are practically not burned, and carbohydrates are used for energy.

Maximum zone, VO2 max (red color in the diagram)
Develops maximum sprint speed and performance.
Heart rate: 90-94% of maximum.
Duration of the load: about 2 minutes (possibly more, depending on fitness).

Suitable for professional athletes. The body works to the limit of its capabilities, using up all available reserves, and the respiratory and cardiovascular systems operate with the highest possible efficiency.

Anaerobic-alactate zone (red color in the diagram)
Develops maximum endurance
Pulse: 94-100%
Load duration: from 3 to 15 seconds with maximum intensity
Feelings: severe muscle fatigue, heavy intermittent breathing.

Suitable for professional athletes. Heart rate indicators in this intensity zone are not informative, since in 15 seconds the cardiovascular and respiratory system cannot reach even their near-maximal operational performance. The body works to the limit of its capabilities, using up all available reserves, and the respiratory and cardiovascular systems operate with the highest possible efficiency.

And what to do with all this now, you ask?
And you will do the right thing. Now everything is in order.

Before starting your workout, you put on a heart rate monitor. The administrator or trainer will tell you and show you how to secure it correctly. IN special application On your phone or watch, the trainer enters your personal data, age, height, weight, gender, and the program automatically calculates your heart rate zones. Now everything is ready for training. We start the program at the beginning of the lesson and always stop it at the end. All data has been successfully recorded and you can take a look at how your heart works during the entire session. For clarity, below is a pulse diagram of a girl who worked out at strength training TRX

The numerical values ​​in the left column indicate the pulse value for this person (you remember that everyone’s pulse value is different and is calculated using the formula shown in color in the link above). It is not always convenient to view heart rate values ​​in numbers, so each heart rate zone is highlighted in its own color.
- There is a timeline along the bottom edge, from which you can see that the training took 55-56 minutes.
- Also after training we can look at the maximum, average heart rate, distance traveled, but more on that another time. Now we are considering only the pulse diagram.

What do you see in the picture? Something similar is shown in films on screens in hospitals. Everything is much simpler here and we will figure it out now.

The red curved line is our heart rate, which changes throughout the entire workout. After all, we do not stand still, but perform exercises according to the trainer’s program. We squat, do push-ups, run, jump, just walk or stand in a plank. At the beginning of the workout, the heart rate value is minimal, about 70 beats (red round dot on the lower left), because we just came from the locker room and there was no active heart work there. The warm-up begins, and the heart, following the swings of the arms and legs, begins to work faster. The more active you exercise, the faster your heart beats.

Warm-up usually lasts 7-10 minutes, and after it we begin to do exercises at a faster pace. Please note that the heart rate value (red line) moves to a different color zone, the so-called main part of the workout begins. I marked the warm-up area below with the number 1, and the transition to another part of the workout with a yellow arrow.

Do you remember how the training goes? A set of squats until the legs burn, a short rest pause, then a set of lunges and again a rest pause, and so on. All this can be seen in the diagram below. Each approach of the exercise is accompanied by an increase in heart rate and the red line of the pulse entering the yellow and sometimes red zone. When the heart rate increases during exercise, this is called the active phase, and when we rest, this is the recovery phase. I marked the main part of the training with the number 2, and the transition to another zone with a yellow arrow. During training, depending on the goals of the lesson, you and I will be in different heart rate zones, this will be written a little below.

The last zone indicated by the number 3 s minimum value pulse is a cool down and stretching. In the group lesson format, 5-7 minutes are allocated for this. This is a time to relax and lower your heart rate to normal.

Let's imagine simple situation from life.
You bought a heart rate monitor and wore it for a run. Run, think about what I’m doing here, enjoy the good weather and look at your heart rate. But it’s not entirely clear what heart rate to run at; maybe you need to run faster or slower? If you are doing a recovery or health run, then keep your heart rate in the blue zone (fat burning). This pulse zone will burn greatest number fat If we are in the green pulse zone, we will increase endurance and burn not only fat, but also carbohydrates. Remember that specific training is carried out in each heart rate zone and if you run regularly, you will learn about this from a trainer or from sports sources.

Let's imagine a different situation. Training on TRX loops.
You came to lose weight, tighten your muscles and make your butt more beautiful. You told the coach about this, put on a heart rate monitor and squat together with the whole group. And then look at your pulse, and its value is 150, 165, 153 beats (shown by an arrow in the picture below), and you are in the yellow pulse zone, and not in the blue one where fat is burned well... And you think to yourself, I’ve already burned calories per pack of chips, is this really a normal trainer? I don't think he's following me at all! I want to reassure you, the trainer is watching you and selecting exercises in such a way that your heart rate changes from low to high during the workout and you train in different heart rate zones. Each zone trains its own qualities, such as endurance, heart strengthening, fat burning, speed and others. If you have a heart rate monitor during training, then inform your trainer and he will help you better control your heart rate throughout the entire session.
But don't forget that 70% of success in losing weight depends on nutrition. And training is nice addition where you strengthen your muscles, heart and burn extra calories.

And the third situation, life, is difficult.
You came to training with a heart rate monitor and are actively doing squats with the whole group, but you feel that it’s already too hard and the heart rate value is 175, and the coach keeps shouting, come on, come on. The set of squats is over and there is some time to rest. Every coach gives different time for rest and it depends on the previous exercise performed. 10,20,30 seconds. While you are resting, your heart rate should become lower, and it is advisable to drop to the green or mid-yellow zone. That is, during rest, the recovery process, as it is usually called, occurs. But each person has his own time for recovery (decrease in heart rate) and some will have time to recover completely, and others partially. The trainer usually focuses on the majority during the lesson. So, let's get back to our training. After a little rest the squat approach begins again and already at the very beginning of the approach you see that the pulse is 170 and is in the red zone, and you have to squat for another 30-40 seconds. What to do? You need to start squatting at a very slow pace to restore your breathing and lower your heart rate, or better yet, just walk or drink water. The diagram below highlights the training area where the heart rate value is in the red maximum zone for too long (3-4 minutes). For an untrained person this will not be entirely useful.
Now we come to the most important thing. If you see yourself constantly very great importance heart rate during training, then reduce the load and do not react to the trainer’s shouts, let’s push it, because he is shouting to the whole group. Tell about the high value of the pulse and that it is very difficult for you to do the exercises. Over time, the body will get used to the load and the heart rate during the same workout will be lower.

And finally, about heart rate changes

The pulse of people leading a sedentary lifestyle and athletes is significantly different. During regular training, the heart strengthens and becomes more elastic, and each contraction is more powerful. Therefore, over time, those who exercise regularly have a lower average heart rate and a higher heart strength. And if you previously ran 1 km in 6 minutes and your heart rate was very high, then after some time at the same distance its value will be lower.

A smart approach to training should include measuring your heart rate. Maybe not every time, but sometimes be sure to wear a heart rate monitor and monitor your heart function. By monitoring your heart rate, you will make your exercise more effective and safer for your health.

At the Zaryadka fitness club you can use the Polar H7 heart rate monitor for free for the first time or rent it for a whole month of training.