By controlling the heart rate can determine how effective our training. In the composition of each training still considering at least three variables: frequency, duration and intensity of exercise. If we made the time and effort to make the most of it is very important to determine the appropriate intensity of training.
* Standstill
* Max beat
* Calculation max blinks
* Max beat regardless of sport
* Errors
* Establishment of zones
* Exact method
* Karvonenova method
* Comparison
The rest heart rate to regulate signals transmitted from the brain through parasimpatičnega nervous system. The task of this nerve is to maintain the heart rate slow. Cardiovascular training increases the sensitivity of the heart to those nerves, and heart rate may slow down even more.
When and how best to measure the rate at rest? Well-trained athletes have the strength heartbeat 30 50 beats per minute, and some even below 30 beats per minute. The best time to measure your heart rate at rest (SuvM), the morning when you naspani and well rested. When you wake up, stay in bed as far as possible lie still subdued about five minutes, all the time to check heartbeat. Average measurements 5 7 days, your rate at rest. It is important to measure heart rate still at about the same position.
Measurement of heart rate at rest (morning) 1. Day 2 Day 3 Day 4 Day 5 Day 5 Day 6 day
62 bpm 64 beats / min, 63 beats / min, 65 beats / min, 62 beats / min, 63 beats / min, 66 beats / min
SUvM = (62 + 64 + 63 + 65 + 62 + 63 + 65) / 7 = 63.4 blinks per minute
SUvM rounded up = 63 beats per minute
Lowering heart rate at rest (SUvM) Despite the fact that the pulse strength athletes is lower than for other people, this is not always a reliable indicator of fitness. Decreased heart rate and the aging of certain medicines. Both to treatment for high blood pressure and other cardiovascular diseases. Emotions such as excitement before the start of the game, fear, stress and other emotional situations, and encourage, for example. caffeine and nicotine, by the increase.
In general, however, that lower SUvM (morning) shows a better kondicijsko preparedness. Continuous and gradual increase in SUvM it indicates overtraining, dehidriranost, stress, poor sleeping habits, disease, inadequate diet, or even a combination of several of these things.
The maximum heart rate (MSU) is an important feature when determining your exercise intensity. The maximum number of beats that your heart can do in one minute. Once you know your heart beat in the implementation of maximum effort, you can calculate the area of heart rate, which is appropriate for a specific type of training.
Scientific studies show that the MSU will largely depend on the age and genes. After 20 in the non-active people, on average, reduced by one beat per year. In general, however, that regular practice keeps MSU on a higher level, in spite of aging. The maximum heart rate over the years and the exercise does not change much, it does with training can maintain a higher level, we can not but affect him in such a way as to bring down blinks at rest.
The calculations shown below, trying to determine the maximum heart rate by means of equations that are accurate for most people. These calculations provide the theoretical MSU, the facts can be reliably show the fitness test.
MSU can be calculated with very few individuals resignation of the 15 beats, even though this person has no health problems. The most secure and accurate is still determining the kondicijskim test on the running track or ergometru which can be made to a qualified cardiologist. Tests to determine the MSU athletes to perform well as their coaches.
On the basis of a wide range of statistics, the following formula to calculate the MSU:
MEN Netreniran MSU = 220 - age
Well-trained MSU = 205 - (age / 2)
Well-trained, older MSU = 214 - (age x 0.8)
WOMEN Netreniran MSU = 226 - age
Well-trained MSU = 211 - (age / 2)
Well-trained, older MSU = 209 - (age x 0.7)
Note: Age is expressed in years.
Lower the enačbe Londeree and Moeschberger developed by the University of Missouri (Colombia). Studies have shown that the level of fitness and type of sport affect the value of MSU. Beat on the running track athletes was higher by 5 - 6 beats as the wheel and for 2 - 3 utripe higher than in rowing. Heartbeat in swimming was significantly lower, around 10 - 14 beats in comparison to tread the lane. Elite athletes strength and good entrenats people have for around 3 - 4 utripe lower netrenirane MSU as a person. It appeared not to have a good entrenats persons in the age of 50 years MSU significantly higher than the average person netrenirana the same age.
Miller of the University of Indiana proposes the following formula for calculating maximum heart rate, which applies to both women and men:
MSU = 217 (0.85 x age (in years))
In combination with the findings Londereeja and Moeschbergerja of the University Missouri can use the following results:
*
Miller, use the formula for calculating the MSU = 217 (0.85 x age (in years))
*
Use the formula, if you practice run or trained on stepperju,
*
deduct three blinks, the practice rowing,
*
deduct five beats, if practice cycling,
*
deduct three blinking, if you elitni a sportsman / ca, star / a less than 30 years,
*
Add two blinks if you are well trained / a sportsman / ca, star / a 50 55 years
*
Add four beat, if you are well trained / a sportsman / ca, star / a more than 55 years.
Despite the fact that the most useful formula, in general, one in which the age subtracted from 220 (in years) may be in certain subjects occur even 15 beats per minute (ACSM 1991). In other words, 50 years old person has MSU = 220 - 50 = (170 + 15 or 15), then the result may actually somewhere between 155 and 185 It is likely that the streak is a big mistake, for which that person may lack training or strenuous, which sets out their heart rate zones suitable for training. That is the reason for the good entrenats persons, especially for older people with good condition, a more appropriate formulas that take into account the willingness kondicijsko.
However, it is not completely reliable formula that would determine the actual maximum heart rate. In calculating just a fairly accurate prediction oz. guesswork. The only reliable information as to what is our MSU, please let us know that kondicijsko testing.
Let me give you an interesting example:
Two years ago, I tested a group of cyclists, they were boys, aged 12 years. The purpose of the testing was to determine the maximum heart rate of each cyclist. After the results are very izstopala two boys who were kondicijsko almost equal ability. First, I measured a maximum heart rate 200 beats / minute, another even 220 beats per minute. If I use the equation age of 220, would make a mistake in the first 8 beats in the second, even for 12 The first would establish prezahteven, to the other demanding too little training.
Training in well-defined area of heart rate enables us to achieve the desired goals faster and more efficient. Preferred area of heart rate can be calculated in several ways, the most established as direct and Karvonenova method.
Suitable for beginners and netrenirane
MSU percentage = percentage x MSU
When you know your MSU, you can calculate the specific areas in heart rate.
Example:
Calculation of blinking, which corresponds to the 70-80% MSU, for a man aged 35 years:
formula for calculating the MSU (men, netreniran): MSU = 220 35 = 185 beats / minute
direct calculation of the area beat 70-80% MSU:
70% MSU = 0.70 x 185 = 130 beats / minute
80% MSU = 0.80 x 185 = 148 beats / minute
If that person wants to coach in the range of 70-80% MSU, the coach of an intensity that corresponds to the blinking 130-148 beats per minute.
Entrenats suitable for complete beginners, and not
MSUR percentage = (x percentage (MSU - SUvM)) + SUvM
Before you can calculate the specific areas in heart rate, first measure the rate at rest (SuvM), then calculate the test or MSU. MSUR percentage is the area of maximum heart rate, which takes into account the so-called reserve oz. the difference between MSU and SUvM.
Example:
Calculation of blinking, which corresponds to the 70-80% MSUR, for a man aged 35 years. Its rate at rest is 52 beats per minute.
formula for calculating the MSU (men, well-trained): MSU = 205 - (35 / 2) = 187.5 blinks per minute
Karvonenov calculation of the area beat 70-80% MSUR:
70% MSUR = (0.70 x (187.5 - 52)) + 52 = 146.9 blinks per minute
80% MSUR = (0.80 x (187.5 - 52)) + 52 = 160.4 blinks per minute
If that person wants to coach in the range of 70-80% MSUR, the coach of an intensity that corresponds to the blinking 147-160 beats per minute.
* If you compare the two calculation, you may find that the outcome of a difference. However, but in both cases for the same person and the area is calculated in both 70-80%. Such a difference occurs because Karvonenova method kondicijsko preparedness. Provides that this condition has improved, the greater the difference between MSU and SUvM. Therefore, you choose this method of those who want a more precise calculation of the areas in heart rate. The method provides a higher heart rate, as a result, unlike direct method theoretically corresponding to the actual VO2 max. That is why this method is also the most used.
* Those who just starting a regular coach, during the initial period of training would recommend to calculate heart rate zones direct method. Eventually moving to Karvonenovo method. Those who have heart problems or have a family hereditary cardiovascular disease, impairment in the functioning of the heart, I recommend testing and the establishment of safe areas in the heart rate cardiologist.
Four areas in heart rate There are four general areas in heart rate for different levels of intensity training. Each area corresponds to various metabolic, respiratory and other needs of the body. Those areas of training most frequently used by coaches, athletes like all other sports of thousands.
* 50 - 60% MSU
* 60 - 70% MSU
* 70 - 85% MSU
* 85 - 100% MSU
* Correlation between the percentages MSU and VO2 max
* Table
Light, moderate activity
This is the lowest intensity at which you can still improve your condition. In this intensity consumes the largest percentage of body fat as an energy source, which supplies the active muscles. Most serious athletes have almost bad conscience, if trained in such low intensity, since neither right zadihajo Sunday. This area is also called the area for the slow lengthy training.
This is a good time: * For the initial training program
* Re-start when the coach after a break due to illness or injury,
* For a faster recovery of arduous exercises
* To improve health in general.
Training area for health promotion
This range of intensity often called a fitness area, as it is excellent for strengthening the heart. The intensity already loaded enough heart to strengthen and this is also the intensive training.
This area has quite a few of intensity advantages:
* Improves the ability of the heart to pump blood,
* Increasing the total number of small capillaries in the extremities,
* Enhance the functioning of enzymes in the muscles, which play an important role in aerobic processes,
* Increase the cardiovascular capacity of muscle tissue, tendons and sinews,
* Enhance the durability,
* Is the basic burden for those who want to consume as many calories at a moderate intensity (eg hujšanju).
Aerobic fitness training
Aerobic scope of the standard range of training and has been appointed by the target area of training. Is considered the most popular intensity to improve the overall fitness level. This is usually the maximum intensity by the majority of people able to implement over time and in which the exercise can still be quite relaxed talking. In this intensity have yet to accumulate lactic acid (lactate) muscles.
Those without consuming fitness as the main source of energy intensity in this predominantly carbohydrates in the form of muscle glycogen. Better when the fitness, a higher percentage of body fat can be used as a source of energy. This enables us to the longer-term training and saving mišičnim glikogenom.
This intensity:
* Improves endurance,
* Privaja body at a faster pace,
* Increased speed, you can do without the muscle lactate accumulation.
Anaerobic fitness training to improve skills
In this intensity anaerobnega train near the threshold, namely the border aerobic and anaerobic training. Somewhere between 80 90% MSU each with good coaches already on the condition of anaerobic threshold, or in its vicinity.
Anaerobic training area is achieved when the muscles need of oxygen is higher than we are able to continue to provide both accelerated and deep breathing.
The most important acquisition of training in this area is the body to adapt gradually to the higher concentration of lactic acid, which gives us the opportunity to insist a long time in this "painful" area. Everyone would be described as a training area difficult or even very difficult. Feel the pain due to the high intensity of the fast utrujajočih the muscles, heavy breathing and exhaustion. Those who click their teeth and occasionally practice in this area, you can expect improvement of sports skills. This means that you will be better and last longer period of time in all other areas of lower intensity heart rate.
The advantages of training in the vicinity of anaerobnega threshold or above (80-90% MSU) are:
* Reducing the sensitivity of the muscles at a high concentration of lactic acid,
* Enhance the functioning of enzymes in the muscles, which play an important role in the anaerobic process,
* To the pace of which occur in competitive situations, such as miscellaneous Pobegi, driving or running at the time, Sprint in hrib and long finiši the matches.
In 90 100% MSU We have certainly exceeded laktatno border anaerobnega threshold and we are in an area where more and more a lack of oxygen. This means that the muscles do not receive enough oxygen more who need it, they can effectively carry out their work. The lactic acid quickly increased and the body is able to withstand such a situation only a short time.
There are two main advantages of training in this field intensity:
* Reducing the sensitivity of the muscles at a high concentration of lactic acid,
* Improve the capacity of short-term šprintov and finiširanja.
Those who are more seriously involved with the sport, is to determine the intensity of training more interesting information is the percentage of VO2 max than MSU. Theoretically it is possible to predict the intensity of your training as a percentage of VO2 max with the knowledge of your blinking during the training. David Swain (1994), by a team of experts from the U.S. with the help of statistical procedures to investigate the correlation between percentages MSU and VO2 max.
The result is the following equation:
MSU% = (0.64 x% VO2 max) + 37
Please note that MSU is the percentage of the value calculated by a direct method.
Heartbeat
Heart rate response to exercise and stress
When we start practicing, nice nervous system and adrenal gland released a chemical compound oz. hormone adrenaline, which in turn stimulate the heart to a speedy creature. Heart rate can also speed up something else than just exercise, for example. Speaking before a larger number of people or air turbulence on the plane, etc.. If you then measure the heartbeat, you may find it beat in the field, pointing to aerobic exercise, or even higher.
Why is an activity as watching tense Crime, which also speed up the heart rate does not improve fitness? Because the exercise increased heart rate associated with higher consumption of oxygen, to be lead to the place of consumption in the muscle. Increased oxygen consumption during exercise is associated with improving aerobic capacity (VO2 max improvement). In spite of increased stress as utripu Cardiac oxygen consumption remains minimal, if at the same time of course, do not physically naprezamo.
Cardiovascular response to exercise is changing at the same time with improving fitness. In three to six months of regular exercise can reduce heart rate for 10 15 beats per minute.
Effects on heart rate
When we start practicing, the body heat. Body protects against overheating by sweating, which conducts the excess heat and cooling through the skin surface. The skin is slightly extended the vein that the ambient temperature more rapidly cooled the blood, thus lowering the internal temperature of the body. At the same time be a sufficient quantity of blood to find a way to physically active muscles so that they can supply oxygen and fuel (glucose and fat).
* When it's hot
* The more we are hot, more blood is in our skin (due to better cooling) instead of blood was available active muscles. The result is that the heart be faster to supply the muscle with a sufficient amount of blood. Due to warm weather and lack of or inappropriate clothing, air can be increased heart rate for 5 10 beats.
* When the cold
Already at a temperature of 10 ° Celsius, the person for clothing, who do not provide sufficient thermal protection, increased heart rate at rest. Until this occurs because the body releases certain hormones that cause muscle and heart to such an extent that is slightly speed up the metabolism and thus maintain normal body temperature.
* Altitude
The lowest heart rate is at the sea surface, higher when we are, the more increased the heart rate. It is for this that we višje more rare is the air and blood bodies and therefore tolerate less oxygen, which make up the body with increased heart rate. When the heart rate eventually to a new altitude equal to that which we had earlier on the sea surface, means that the number of blood cells oz. to accommodate the body height.
* The impact of sex
Maximum heart rate is well-trained women on average slightly lower than in well-trained men the same age group. However, women have a slightly higher heart rate compared with men when trained at the same intensity of the burden than men. Recovery time of the heart is generally in women also slightly longer than men. The differences between women and men, most researchers explains that the woman has a slightly lower heart, making the heart of a woman to flash a little faster, to supply natural active muscles with all the necessary materials.
* True or not?
If you want to lose the excess fat, we need to implement mandatory training for low-intensive burning of fat.
Not really. If you want to lose fat, it is necessary to achieve energy deficit for this day. This can be achieved in several ways, by adding exercises and the exercise of any type that consume less food, or a combination of both. In doing so, considered that at the end of the day, we spend more calories than we've eaten throughout the day! Only in this case, the body of prejudice, as an alternative source of energy, excess fat. Many people consider it essential to kurjenju the only low-fat, but long-term training, in which porabljamo higher percentage of fat. However, wrong.
To facilitate understanding cite the example of the study, which was carried out in 1996
*
In the case of physical activity intensity 60 percent max. blinks (ease of training) within 30 minutes of moderate condition of a person on a bike consumes around 220 calories. Of these, 50% fat calories, then 110 The same person is on testing the load of 80 per cent max. blinks in 30 minutes consumed 330 calories. Of this 33 percent fat calories, which again amount to 110 calories of fat, but has now been used more common calories (food, we've eaten throughout the day). In other words, in the same period of time with a higher intensity spent about the same fat and not less. Spent a lot more of the total calories, which means that we have left fewer calories that could be stored as fat (Dr. Jack Wilmore & dr. Dave Costill, University of Texas, 1996).
Since most people pass more easily, but less intense training as a very hard, short, the majority decided for a long low intensity training.
* Decision
For most people have the formula for calculating the MSU precise enough. All that is seriously involved in sports, but prefer to make a fitness test to determine at MSU for this trained specialist.
