What heart rate is considered normal and when to worry? What is the maximum heart rate during physical activity?
Pulse is a value indicating how many times per minute the heart contracts, pumping blood through the vessels. This indicator can say a lot about a person’s state of health, and it usually changes under the influence of various external factors. Normal pulse rate physical activity usually differs from normal values.
In a calm state, the normal heart rate is usually considered to be in the range of 60–90 beats per minute, and for a healthy adult, the most optimal value would be a number between 60 and 75 beats. It is worth remembering that the heart rhythm is constantly changing due to external influences- with mental and emotional stress it can also accelerate even at absolute healthy person.
At the same time, we should not forget about the age factor. Children's pulse is usually quite fast - higher than that of a healthy adult. It can be extremely unstable during puberty due to hormone fluctuations and body growth.
In older people, after 45–50 years, depending on their state of health, normal pulse rates also begin to increase. For every ten years of life in general, you can add 5 points. Therefore, older people are always advised to see a cardiologist more often, since the aging of the body increases the likelihood of diseases cardiovascular systems s.
On average, women have slightly higher heart rates than men. This is due to some physiological characteristics female body– in most representatives of the fair sex, the size of the heart muscle is slightly larger than that of the average man. During physical activity, this difference in performance usually persists.
The heart rate during exercise in children will always be higher than in an adult. On average, a child's heart rate is increased because children's body The child's heart also develops smaller than that of an adult.
Why does it become more frequent under load?
The increase in readings occurs because the pressure on the heart increases. Exercise makes the heart muscle work harder, which causes your heart rate to increase. It is worth considering that the less the body is exposed to various physical activities and the less prepared for them, the faster and more strongly the heart rate will accelerate with the slightest effort.
In athletes, especially professionals, the heart rate usually increases slightly. Sometimes their heart rhythm remains almost the same as at rest. This suggests that the heart muscle is trained enough to withstand even heavy loads.
Moreover, athletic people are often diagnosed with bradycardia - a constantly low heart rate. With cardiac hypertrophy, this may be a variant of the norm - it all depends on the condition of the athlete as a whole. If bradycardia does not cause any discomfort and does not affect your life, it can be considered a normal condition.
A person with average health has a heart rate physical activity will always increase. However, if there are no contraindications or other pathologies, then with constant healthy physical activity the heart muscle can be strengthened. Then physical exercise will be much easier to bear.
In people suffering from cardiovascular diseases, the pulse in most cases increases much more than in a healthy person. This is due to the fact that the cardiovascular system already works with disturbances, the load on it is initially higher. Therefore, people with heart disease are advised to avoid increased loads– any exercises for them are limited. People with similar pathologies usually only allowed therapeutic exercises, which allows you to establish normal work heart and blood vessels.
Important! By playing sports incorrectly, without calculating your strength correctly, you can provoke the development of hypertension even with an initially completely healthy cardiovascular system.
Table of normal heart rate indicators
In general, in a healthy adult, the pulse rises to 90–110 beats per minute during various physical activities; slightly higher values are possible. In this case, the increase in heart rate is noticeable, and excessive sweating, blush skin, but any severe symptoms tachycardia should not be observed.
Subtleties may arise depending on the age of the person. It is worth considering the table of heart rate norms under load according to age - it will be much easier to navigate.
These are the main changes in training heart rate that occur with age. It can be noted that normal heart rate indicators usually increase depending on a person’s age, while heart rate values decrease slightly during exercise.
A child of eight years old and up to the beginning adolescence Heart rate indicators during exercise can reach 130–180 beats per minute. It is extremely important for children of this age to exercise while they can. to the fullest strengthen the heart muscle and circulatory system generally.
Important! If you feel very unwell during physical activity, feel dizzy, or have other symptoms severe tachycardia, then you should stop exercising.
Sometimes, with improperly selected physical exercises, excessive stress, or existing health problems, the pulse can jump so sharply and strongly that some symptoms of severe tachycardia occur. If they appear following signs, it is necessary to stop the load, and if very in serious condition consult a doctor:
- dizziness, headache, shortness of breath;
- severe nausea, impaired coordination of movements;
- “stars”, “floaters” before the eyes, the appearance of a pre-fainting state.
Whenever similar symptoms You definitely need to stop studying and calm down. It is not recommended to sit down - this can only worsen the condition. Until the heart rhythm calms down, it is advised to walk slowly, breathing deeply. While walking, you can do an exercise that helps restore breathing: for each breath, raise both arms up with swinging movements, and lower as you exhale.
To similar condition did not arise, you need to choose a suitable sport that matches your level physical training, start the exercises slowly. People who have already been diagnosed with tachycardia or other heart and vascular disease should consult their doctor before playing sports.
Monitoring your own heart rate during exercise is one of the the best ways monitoring the intensity of the training performed. Most athletes train specifically with heart rate monitors, which is not mandatory. It is enough to use a simple stopwatch or monitor your heart rate with a watch. gym. What an athlete uses when measuring heart rate (HR) does not have special significance, what is much more important is what your heart rate should be during training.
How to calculate a safe heart rate for sports?
The generally accepted calculation formula is to find the lower and upper limits of the heart rate. This means that training is effective when the pulse is within the boundaries of these two marks - heart rate indicators.
The lower limit is calculated as follows: the athlete’s age is subtracted from the number “200” and multiplied by the indicator “0.6”. If the training athlete is 25 years old, then there are 105 beats per minute. It is not recommended to exercise when your heart rate is below this value, since the benefits from the workout will be minimal.
The upper limit is calculated using a similar formula. The difference is that instead of “0.6” they use the coefficient “0.8”, that is, for a 25-year-old athlete, this figure is equal to 140 beats per minute. It is not recommended to go beyond the upper limit of the heart rate, as this leads to an increase in the load on the heart muscle.
Athletes do not always take into account the coefficients when finding the upper and lower limits, since they prefer to exercise to the maximum. They train to the limits of 170 and up to 180 beats per 60 seconds, even taking into account the fact that this is much higher if you subtract your own age from the maximum allowable indicator of 220. And if the heart rate reaches such limits, you should reduce the intensity of the workout. Otherwise, there is a possibility of harming your own health.
To make it easier to navigate without doing endless calculations, you can simply use the table below, using which you can easily control your heart rate at varying degrees of training intensity.
Measuring your heart rate using a stopwatch while running is an almost impossible task. And if an athlete is into cardio, then he should purchase a heart rate monitor for jogging outside and use the monitoring devices built into exercise bikes and treadmills.
When the goal of cardio is to burn body fat, your heart rate should be between 120 and up to 150 beats per minute. Bodybuilders should follow a slightly different regimen to preserve muscle. Cardio should be low-intensity, that is, within a session lasting 50-60 minutes, the pulse should be in the 120-130 beats mode.
Pulse during strength training
Experienced athletes do not recommend raising your heart rate to the upper limits. The ideal heart rate is considered to be a limit of 120-140 beats per minute, saved from the beginning to the end of the workout. It is necessary to avoid dropping the heart rate below the lower limit, which is why rest between approaches should not be done for more than a minute.
It is not recommended to lift the barbell at maximum heart rate. You must try to keep it within 130 beats throughout the training. This will strengthen the heart muscle, increasing the effectiveness and efficiency of strength training.
Pulse - rhythmic fluctuations vascular wall caused by wave-like flow of blood. The number of shocks is approximately equal to the number of heartbeats. For some pathological conditions there may be a discrepancy between ps and heart rate (pulse deficiency). Pulse is one of the main markers of work human body. Its indicators are not constant and can change under the influence of age and psycho-emotional experiences. Normally, the heart rate increases during physical activity (running, jumping, lifting weights, martial arts), let's look at the heart rate zones for training and calculate the maximum allowable heart rate.
The body of warm-blooded animals is designed in such a way that the intensity of metabolism directly depends on body size. The smaller the creature, the more intensely its biochemical processes and the faster the heart beats. A person is no exception, so his heart rate changes throughout the entire period of body growth. The older a child gets, the slower his heart beats.
So - the pulse is not a constant value and can change during physical activity. The work of skeletal muscles leads to acceleration metabolic processes. In addition, in an organism experiencing stress, the release of adrenaline and other natural vasopressors increases. All this leads to acceleration heart rate, increased blood pressure. Soon after the load disappears, heart rate indicators return to normal.
Calculation of the maximum allowable heart rate
During sports activities, especially those aimed at burning fat, an increase in heart rate is necessary. However, the indicator should not exceed the age norm. Monitoring is carried out using heart rate monitors or portable pulse oximeters (for those working with diseases respiratory system). Acceptable indicators are determined by the formula:
220 – age in years = MP (Maximum Pulse)
This method is universal, but is not highly accurate. When calculating MP, it is recommended to use specialized algorithms given below:
For men: 214 – (age * 0.8) = MP
For women: 209 – (age*0.9) = MP
If during training your heart rate exceeds the calculated values, it is recommended to reduce the load level or take a break necessary to normalize your heart rate.
Heart rate zone chart for training
The level of increase in heart rate during training is conventionally divided into 5 zones, each of which in the best possible way suitable for achieving a specific goal. The defining indicators of the salary and the tasks for which they are intended are discussed in the table below:
| Name | Target | Athlete's age | Pulse in women | Pulse in men |
| Health-improving | Preparing for sports training, Exercise therapy for heart rate diseases | 20 | 114 | 119 |
| 40 | 104 | 109 | ||
| 55 | 96 | 102 | ||
| 70 | 88 | 95 | ||
| Fitness | Fat burning | 20 | 134 | 139 |
| 40 | 121 | 127 | ||
| 55 | 112 | 119 | ||
| 70 | 102 | 111 | ||
| Average activity | Development of physical capabilities | 20 | 153 | 158 |
| 40 | 138 | 146 | ||
| 55 | 128 | 136 | ||
| 70 | 117 | 126 | ||
| Development of explosive capabilities, muscle mass of the legs | 20 | 172 | 178 | |
| 40 | 156 | 164 | ||
| 55 | 144 | 153 | ||
| 70 | 131 | 142 | ||
| Maximum development. Most often used by professional athletes | 20 | 191 | 198 | |
| 40 | 173 | 182 | ||
| 55 | 160 | 170 | ||
| 70 | 146 | 158 |
Heart rate recovery after exercise
Pulse recovery after physical activity can take from 2-3 to 20-30 minutes. Optimal indicator It is considered that the heart rate decreases by 20% during the first minute of rest. After 3 minutes, the pulse should decrease by 30%, after 5 minutes - by 50%, after 10 minutes - by 75% of the maximum. For trained people this process proceeds faster, for beginners it takes longer. If recovery takes more than 20 minutes, then the load was selected incorrectly and should be reduced
In order for the functioning of the respiratory and cardiovascular systems to be restored smoothly, it is not recommended to stop physical work straightaway. After physical exercise You should take a few minutes to walk. At the same time this is done breathing exercises. This avoids sudden surges in heart rate and blood pressure.
Athletes' heart rate
A constant change in heart rate is observed in professional athletes and amateur athletes with extensive training experience. The leading position here is occupied by weightlifters: bodybuilders, powerlifters, weight lifters. Normal frequency The heart rate in such people is considered to be 40-60 beats per minute. This is due to the thickening of the walls of the heart and its more powerful contractions. To pump blood throughout the body, such an organ does not need large quantity abbreviations. It copes with its function by increasing the force and volume of ejection.
Heart pain and low blood pressure, are these concepts compatible, and what does this mean? The reasons for this condition are vegetative-vascular dystonia. This disease often affects the female population in at a young age. Deterioration of the condition in hypotensive patients more often manifests itself in the spring and summer, after suffering colds. Therefore, if your heart hurts and your blood pressure is low, you should consult a doctor for appropriate treatment.
Reasons
With low blood pressure, heart pain is different from others serious pathologies, for example, myocardial infarction. Hypotension is usually characterized by a dull sensation in the chest and does not extend to left hand and a spatula. The pain appears suddenly in the morning or after intense physical activity. The attack may occur several times a day, then subside.
This is often influenced by:
- stress;
- overvoltage;
- depressive state.
Some people experience increased heart rate after eating, psycho-emotional stress and the influence of weather conditions.
Can cause painful sensations in the heart and decrease in pressure:
- Family atmosphere.
- Financial difficulties.
- Quarrel with loved ones.
- Workload.
Decreased vascular tone disrupts the functioning of the heart, and therefore chest pain appears. Such sensations occur periodically; the heartbeat increases on its own; this is not associated with nervous or physical stress. In such patients, the hands become cold, the limbs become numb, and frequent pulsations occur.
Symptoms low blood pressure and high heart rate:
- General weakness.
- Drowsiness.
- Lack of mood.
- The sound of your heart beating in your chest.
- Nausea.
- Vomit.
- Feeling of heaviness in the stomach.
- Dizziness.
- Feeling of fear and anxiety.
With a strong decrease in blood pressure, the functioning of the heart and brain is disrupted. Therefore, hypertensive patients often experience dizziness and may lose consciousness.
There are also factors that contribute to the appearance of heart pain:
- stressful situations;
- insomnia;
- psychological or physical fatigue;
- lack of vitamins;
- decreased immunity;
- pregnancy.
Exacerbation of hypotension is influenced by taking certain medicines and cardiovascular diseases.
Treatment methods
To get rid of heart pain, it is necessary to eliminate the root cause of the disease and refuse bad habits. It is recommended to strengthen the heart physical activities, refuse negative thoughts and bad habits. If a person feels good with low blood pressure, but in moments of anxiety or fatigue, discomfort in the chest and do not go away after taking the pills, you should pay attention to this and consult a doctor.
Prescribed for peace of mind herbal medicines(valerian, hawthorn, motherwort), as well as mixed preparations (persen, trypsidan, barboval). If you have low blood pressure, you should take Chinese lemongrass, ginseng, vitamin complexes.
The following medications may also be prescribed:
- seduxen;
- tonginal;
- caffeine tablets;
- antidepressants.
For heart pain and low blood pressure, doctors recommend using a special pillow that helps normalize blood pressure and avoid myocardial infarction. There are also traditional methods regulation of blood pressure, it is important not to self-medicate, but before use medicinal herbs consult your doctor.
With hypotension, it is necessary to control the pulse; when it increases, the heart suffers and tachycardia may occur. In this condition, you should stick to your daily routine, eat right, don’t worry, and follow other doctor’s advice. You should also give up alcohol and smoking. Deep breath and holding your breath can restore normal heart rhythm.
Prevention
Low blood pressure is characterized by slow blood flow, which disrupts work important organs. It is important to consult a doctor in a timely manner and identify the cause that reduces blood pressure and provokes pain in the heart.
To improve your condition with hypotension, you should follow simple rules:
- Reception contrast shower in the morning and doing simple gymnastics.
- Be sure to have breakfast and drink tonic drinks, teas or herbal infusions.
- Accept ascorbic acid and other vitamin complexes.
Monitoring your health status at low blood pressure plays a role important role. At proper nutrition, healthy way life and balance mental state complications can be prevented.
What should your heart rate be during different types of walking?
The rhythm and heart rate are influenced by many factors. If a person has no health problems and has not just run a hundred meters, then the heart rate (heart rate) will be 60–80 beats per minute. Heart rate is affected by age, gender, weather, and time of year. According to statistics, the heart rate is higher in summer than in winter. Heart rate changes during physical activity. For example, your heart rate is higher when walking than at rest.
Normal heart rate at rest
To calculate normal heart rate, the rhythm of heart contraction per minute is measured for several days; When measuring, the time of day is taken into account (in the morning the pulse is lower than in the evening) and body position. For example, take measurements in a sitting position at 10 a.m. several days.
Heart rate per minute (normal):
- 140 - for a newborn;
- 100 - children in age group from 1 to 2 years;
- 80 - children school age 8–14 years old;
- 72 - average for adults;
- 60–80 - for men;
- 65–90 - for women;
- 65 - for older people.
The pulse value can be determined by palpation. For this, the index finger and middle fingers right hand applied to radial artery on the left hand, in the place where the heart pulsation is palpable. Then the pulse beats are counted for thirty seconds. The resulting number is multiplied by two to obtain the number of beats per minute.
When calculating heart rate important factor is the respiratory cycle, which consists of inhalation, pause and exhalation. Normally, there are 4–6 beats per cycle. If the heartbeat is less frequent (2-3) or more frequent (7-8), then this indicates some kind of disorder in the body. A value of 9 per breath is the heart rate limit. When measuring, it is important that the indicators per cycle are uniform over 100 strokes. If the indicators are uneven, then this indicates the development of pathology in a person.
Pulse at rest:
- Has a value of 72.
- After eating, a slight increase in rhythm is possible.
- Most low rate in a lying position; while sitting, it increases by 5 beats. / min., and when a person gets up, then by 10–15 beats. /min.
What influences the value of the indicator?
Physical form. The more often a person plays sports, the less often his heart beats. For an athlete, a heart rate of 40 beats per minute indicates good physical condition, whereas ordinary person this indicates severe bradycardia.
Body weight is also reflected in the heart rate. In people with overweight the heart muscle is exposed heavy load, and they are characterized by tachycardia.
Bad habits - smoking and drinking alcohol - also affect the functioning of the cardiovascular system, and such people have an increased heart rate.
Values may vary depending on emotional state. The heart rate can either increase or decrease, depending on what emotion a person is experiencing at that moment.
Heart rate is affected by body temperature and environment. The cooler it is outside, the lower your heart rate. And on a hot day or in a sauna in a steam room, the heart rate increases, as during intense physical activity.
Pulse during exercise
During physical stress, the heart rate increases. To check how your heart rate rises from exercise, you can go up to the sixth floor. If the frequency is 100 beats/minute, then this indicates good condition health. Indicators up to 120 are called average level of physical fitness, and more than 120 are considered poor physical fitness.
Heart rate indicators can tell a person whether a particular sport is suitable for him and whether it is worth increasing the load. So, a frequency of 100–130 indicates a light load. With values of 130–150 - a load of average intensity, 170–200 - maximum load. IN the latter case It’s worth thinking about easing the set of exercises.
Walking as a sport and treatment
Heart rate is affected by both regular street walking and sports and therapeutic walking. Many doctors prescribe therapeutic walking as a treatment and prevention of diseases. This gentle sport is beneficial for joint diseases, in the treatment of arthritis and arthrosis, without creating excessive loads on the cardiovascular system and on the joints themselves. Walking also allows you to get in shape and even lose weight.
Benefits of walking:
- less stress on joints, lower leg muscles and ligaments compared to running;
- since the load is small, more nutrients are supplied to the muscles and joints;
- while walking there is a load on shoulder girdle, lungs, cardiovascular system;
- An hour of walking helps burn 250–300 calories and about 40 grams of fat.
During exercise, it is important to monitor your heart rate so that the values do not exceed the norm. What should a person's heart rate be when walking? To monitor your heart rate, you can use a heart rate monitor, stopwatch or watch. While walking, the device is worn on your arm to monitor your heart rate as you move.
The normal heart rate during walking in an adult is up to 100 beats. /min. If the indicators are above 120 beats. /min., this means that the patient is not ready for long walks. For each person, you can calculate the normal heart rate while walking using the formula: 180 minus age. The resulting number is the maximum allowable figure for that person.
Age and heart rate while walking:
- 140 beats /min. - the norm for the age of 25 years.
- 138 beats /min. - the norm for 45 years.
- 110 beats /. min - for 70 years.
When practicing therapeutic walking, a gradual approach is necessary. To bring the heartbeat to normal indicators, you should take breaks for five minutes. Within three to four minutes, the heart rate returns to normal. Measuring your heart rate immediately after exercise shows the state of your cardiovascular system. So that walking exercises bring more benefits, you need to regularly walk the chosen route, gradually lengthening it, paying attention to your heart rate.
What indicator deviations indicate:
- If a person develops tachycardia, then at rest the values exceed the bar of 100 beats.
- With the development of bradycardia, the value is 50 beats per minute.
- If the pulse is practically not palpable, this indicates the presence of heart failure.
- A pulse with different intervals between beats indicates irregular heartbeats.
So, the pulse may deviate in different sides while walking, depending on the listed factors. Therefore, it is important to monitor your heart rate while walking. For any critical deviations, you should consult a doctor.
- Maximum calculation permissible heart rate
- Heart rate zone chart for training
- Heart rate recovery after exercise
- Athletes' heart rate
Pulse - rhythmic vibrations of the vascular wall caused by the wave-like flow of blood. The number of shocks is approximately equal to the number of heartbeats. In some pathological conditions, there may be a discrepancy between ps and heart rate (pulse deficiency). The pulse is one of the main markers of the functioning of the human body. Its indicators are not constant and can change under the influence of age and psycho-emotional experiences. Normally, the heart rate increases during physical activity (running, jumping, lifting weights, martial arts), let's look at the heart rate zones for training and calculate the maximum allowable heart rate.
The body of warm-blooded animals is designed in such a way that the intensity of metabolism directly depends on body size. The smaller the creature, the more intense its biochemical processes occur and the faster the heart beats. A person is no exception, so his heart rate changes throughout the entire period of body growth. The older a child gets, the slower his heart beats.
So - the pulse is not a constant value and can change during physical activity. The work of skeletal muscles leads to an acceleration of metabolic processes. In addition, in an organism experiencing stress, the release of adrenaline and other natural vasopressors increases. All this leads to an acceleration of heart rate and increased blood pressure. Soon after the load disappears, heart rate indicators return to normal.
Calculation of the maximum allowable heart rate
During sports activities, especially those aimed at burning fat, an increase in heart rate is necessary. However, the indicator should not exceed the age norm. Monitoring is carried out using heart rate monitors or portable pulse oximeters (for those working with diseases of the respiratory system). Acceptable indicators are determined by the formula:
220 – age in years = MP (Maximum Pulse)
This method is universal, but is not highly accurate. When calculating MP, it is recommended to use specialized algorithms given below:
For men: 214 – (age * 0.8) = MP
For women: 209 – (age*0.9) = MP
If during training your heart rate exceeds the calculated values, it is recommended to reduce the load level or take a break necessary to normalize your heart rate.
Heart rate zone chart for training
The level of increase in heart rate during training is conventionally divided into 5 zones, each of which is best suited for achieving a specific goal. The defining indicators of the salary and the tasks for which they are intended are discussed in the table below:
| Name | Target | Athlete's age | Pulse in women | Pulse in men |
| Health-improving | Preparation for sports training, exercise therapy for heart rate diseases | 20 | 114 | 119 |
| 40 | 104 | 109 | ||
| 55 | 96 | 102 | ||
| 70 | 88 | 95 | ||
| Fitness | Fat burning | 20 | 134 | 139 |
| 40 | 121 | 127 | ||
| 55 | 112 | 119 | ||
| 70 | 102 | 111 | ||
| Average activity | Development of physical capabilities | 20 | 153 | 158 |
| 40 | 138 | 146 | ||
| 55 | 128 | 136 | ||
| 70 | 117 | 126 | ||
| Development of explosive capabilities, muscle mass of the legs | 20 | 172 | 178 | |
| 40 | 156 | 164 | ||
| 55 | 144 | 153 | ||
| 70 | 131 | 142 | ||
| Maximum development. Most often used by professional athletes | 20 | 191 | 198 | |
| 40 | 173 | 182 | ||
| 55 | 160 | 170 | ||
| 70 | 146 | 158 |
Heart rate recovery after exercise
Pulse recovery after physical activity can take from 2-3 to 20-30 minutes. The optimal indicator is considered to be a 20% decrease in heart rate during the first minute of rest. After 3 minutes, the pulse should decrease by 30%, after 5 minutes - by 50%, after 10 minutes - by 75% of the maximum. For trained people this process proceeds faster, for beginners it takes longer. If recovery takes more than 20 minutes, then the load was selected incorrectly and should be reduced
In order for the functioning of the respiratory and cardiovascular systems to recover smoothly, it is not recommended to stop physical activity immediately. After physical exercise, you should take a few minutes to walk. At the same time, breathing exercises are done. This avoids sudden surges in heart rate and blood pressure.
Athletes' heart rate
A constant change in heart rate is observed in professional athletes and amateur athletes with extensive training experience. The leading position here is occupied by weightlifters: bodybuilders, powerlifters, weight lifters. The normal heart rate for such people is considered to be 40-60 beats per minute. This is due to the thickening of the walls of the heart and its more powerful contractions. To pump blood throughout the body, such an organ does not require a large number of contractions. It copes with its function by increasing the force and volume of ejection.
Pulse is an important indicator of the body's performance during physical training. Based on its values, you can evaluate how well the body copes with the task assigned to it, how correctly the load is selected, and whether the training is effective. Therefore, all people who regularly engage in sports are recommended to use a portable heart rate monitor bracelet.
When choosing the level of activity of sports activities, you need to ensure that the maximum heart rate during physical activity corresponds to your age and type of activity. By controlling the intensity of your training in this way, you can make progress in developing your own physical capabilities. It has long been proven that the effectiveness of training programs increases if urgent means are used during training. functional diagnostics(for example, heart rate monitors).
Standard heart rate
The pulse rate is usually called the heart rate, although if you go into all the details, this is not exactly the same thing, but for the purpose of monitoring the heartbeat in a healthy person involved in sports, these nuances do not matter.
There is no single standard here; heart rate will differ not only by age, but also depending on gender and even body size. General trend is such that heart rate (HR) levels stabilize by approximately 16 years and remain unchanged until 40 years of age, and then, due to the aging of the body, they gradually begin to increase. Approximate physiological standards for persons at rest do exist; they are listed by age in the following table:
| Age (in years) | Heart rate (in min.) | Age (in years) | Heart rate (in min.) | Age (in years) | Heart rate (in min.) |
| 20 | 65-75 | 40-55 | 75-80 | 65-70 | 90-95 |
| 30-40 | 72-75 | 55-60 | 80-85 | > 70 | > 100 |
Heart rate at rest is calculated in the morning, immediately after waking up, without getting out of bed. In people who are untrained and lead a sedentary lifestyle, the heart beats faster, and the more trained a person is, the less often his heart needs to beat in order to supply everything with blood. internal organs.
Calculation formula
If the resting pulse (RP) can be found out by counting the number of beats of your own heart per minute in the morning, then the maximum permissible pulse (MP) during physical activity is calculated using a special formula, which in a simplified form is as follows: a constant indicator of 220 minus age in years. But a number of representatives sports medicine suggests calculating heart rate by gender. Then, more precisely, MP separately for men and women can be calculated as follows:
- for women MP = 209 - (age × 0.9);
- for men MP = 214 - (age × 0.8);
By recalculating the maximum permissible heart rate for some ages and bringing them together, you can get the following table:
| Age (in years) | MP (in min.) | Age (in years) | MP (in min.) | Age (in years) | MP (in min.) | |||
| for women | for men | for women | for men | for women | for men | |||
| 20 | 191 | 198 | 40 | 173 | 182 | 60 | 155 | 166 |
| 25 | 186-187 | 194 | 45 | 168-169 | 178 | 65 | 150-151 | 162 |
| 30 | 182 | 190 | 50 | 164 | 174 | 70 | 146 | 158 |
| 35 | 177-178 | 186 | 55 | 159-160 | 170 | 75 | 141-142 | 152 |
Highest level and pulse zones
After the maximum heart rate is calculated, one of 5 heart rate zones is determined for a suitable load. By heart rate, you can determine with what intensity a person exercises and how effective or harmful a particular load is for him. It is especially important to monitor heart rate for physically unprepared people. This can be done using a special heart rate monitor bracelet or standard heart rate counting on the wrist.
Beginners begin training with very light loads, gradually increasing intensity. The first classes are carried out in the most non-traumatic pulse interval at the level of 50-60% of the maximum possible heart rate. With such loads, blood pressure normalizes and preparation for more serious training occurs. Only after he feels that this heart rate level is normal for him and can be easily maintained, can he move to the next zone.
In the fitness mode, the workouts are a little more intense and the heart rate is maintained at 60-70% of the MP. At this intensity, the condition of the heart and blood vessels improves; reserves are mobilized from fat depots and used as fuel. This level Great for improving the capabilities of the respiratory system. Only after fitness loads are easily tolerated can you move to the aerobic zone (70-80% of maximum heart rate), which is most preferable for endurance training. Less fat is burned here than in previous zones, and the body uses glucose instead. If you stay within a given pulse range during exercise, not exceeding the maximum, but not falling below the minimum, the size and number will increase over time. blood vessels, the elasticity of the heart muscle and heart strength will increase.
The next zone is anaerobic, which means reaching a heart rate level of 90% of the maximum possible. The loads here are high in intensity, there is a further improvement in the condition of the heart and blood vessels, and the respiratory system. Energy is produced without the participation of oxygen, so fat stops “burning”, and mainly carbohydrates are burned. Moving to the next level, to the red line zone, where loads imply heart rate up to 100% of the maximum possible, is recommended only for professional athletes or during interval training.
Load zone correspondence table
| Zone name | Load zone description | Age in years | Allowable heart rate for this zone (women) | Allowable heart rate for this zone (male) | |
| 50-60 | Heart health or very light activity zone | Used when charging or lightly warming up | 20 | 95-114 | 99-119 |
| 40 | 86-104 | 91-109 | |||
| 55 | 80-96 | 85-102 | |||
| 70 | 73-88 | 79-95 | |||
| 60-70 | Fitness or light activity area | Increases overall endurance, used for fat burning | 20 | 115-134 | 119-139 |
| 40 | 104-121 | 109-127 | |||
| 55 | 96-112 | 102-119 | |||
| 70 | 88-102 | 95-111 | |||
| 70-80 | Aerobic or moderate activity zone | The volumetric stroke of the heart increases, aerobic abilities develop | 20 | 134-153 | 139-158 |
| 40 | 121-138 | 127-146 | |||
| 55 | 112-128 | 119-136 | |||
| 70 | 102-117 | 111-126 | |||
| 80-90 | Anaerobic or high stress zone | Explosive power develops and grows muscle mass and strength | 20 | 153-172 | 158-178 |
| 40 | 138-156 | 146-164 | |||
| 55 | 128-144 | 136-153 | |||
| 70 | 117-131 | 126-142 | |||
| 90-100 | Red line or maximum load zone | Ultimate development of strength and speed, used by athletes to prepare for competitions | 20 | 172-191 | 178-198 |
| 40 | 156-173 | 164-182 | |||
| 55 | 144-160 | 153-170 | |||
| 70 | 131-146 | 142-158 |
These indicators apply more to trained people, but for a person suffering from physical inactivity, a slight physical effort will be enough and his heartbeat may speed up as if he were exercising in the red line zone.
To make it easier to understand the table, its data can be explained using examples of women 20 and 55 years old:
- 1. In order for a 20-year-old woman to exercise effectively, she should move at such an intensity that her heart rate is at least 95 beats per minute (the minimum load in the health sector), but the intensity can be increased to a heart rate that does not exceed 153 beats (the maximum heart rate in aerobic zone). During interval training, the maximum heart rate cannot exceed 191 beats.
- 2. For a 55-year-old woman, training begins to take effect if her heart rate exceeds 80 beats per minute, but it should not rise above 128 beats. The permissible short-term maximum is 160 beats per minute.
Finnish physiologist Karvonen determined that 80% of the maximum load is the optimal maximum heart rate during physical activity for all ages.
The heart rate value is considered the most objective indicator of training intensity. Knowing what results can be achieved in a particular pulse zone, you can find out if the training intensity is appropriate to achieve desired results. By understanding the impact the load has on the body, you can determine whether training in this mode is allowed.
For those who don’t want to bother themselves with detailed calculations, there is a “conversational” method for determining the intensity of an activity. The method is to determine whether it is possible to sing or talk during training. At light intensity, you can sing during classes, at medium intensity, you can carry on a conversation, and at high intensity, it is unlikely that you will even be able to utter a word intelligibly.
