Pulse zones. What is it and how to take them into account when running?
Running is the key to health, but it can also hurt. To prevent this, if you run a lot and often, control your run. One of the most affordable options is pulse zones.
In recent years, jogging has become an increasingly popular hobby and type of leisure activity for people who want to lead a healthy and active lifestyle. Nevertheless, it should be remembered that any kind of load for the body must be safe. If a person goes in for sports, he is simply obliged to monitor his health, because the goal of sports is to improve health, and not to harm him. There are many indicators by which you can monitor the effectiveness and safety of the training process. One of them is the pulse. This indicator is good in that it provides a lot of useful information, and its measurement today is very affordable.
So, for starters, let’s figure out what a pulse is. It is believed that heart rate and heart rate (heart rate) are identical. However, it is not. Let’s get it right.
Heart rate and heart rate
Pulse – the number of artery expansions for a certain period of time (most often measured in one minute), at the time of the ejection of blood by the heart.
Heart rate is the number of heartbeats over the same period of time. Heart rate shows the number of contractions that the heart makes per minute.
Probably every adult has measured his pulse at least once in his life. This is done quite easily. It is enough to find the carotid artery on the neck and with the help of a stopwatch find out your pulse in one minute. Nowadays, there are many different gadgets, fitness trackers, smart watches that can measure your heart rate even without your intervention.
Each type of training is associated with a specific heart rate zone. In the last decade, various gadgets with heart rate sensors have burst into the market of the sports industry. At the same time, a large number of studies in the field of physical education and sports are devoted to training in pulse zones.
Pulse is an individual indicator and depends on many factors: gender, age, weight, and of course, on the level of physical fitness. So, for highly qualified cyclists or skiers, the resting heart rate can reach 38-40 beats / min. Accordingly, during the run, the pulse of a novice athlete can go off the scale in the first minutes of the load, while professional runners will have a much lower pulse at the same time. Therefore, pulse zones should be calculated based not on heart rate indicators, but on a percentage of the maximum heart rate.
Maximum heart rate
MES is the largest number of heart contractions per minute, which is reached at the limit of the body’s capabilities during intense training. This is the largest number of beats per minute that your heart can perform at maximum load.
The generalized formula for calculating the MES is as follows: 220 – age = MES. A more modern formula: 214- (0.8 x age) for men and 209- (0.9 x age) for women.
Knowing your own indicator of the maximum heart rate, you can calculate your heart rate zones and build each specific workout so that your heart rate is in a specific zone. Many training plans are now increasingly based not on running speed, but on intensity zones (this applies to beginners to a greater extent), determined with respect to heart rate. All of them are calculated individually, based on the characteristics of the body.
For people who are just starting to run, a reasonable question arises: “why do we need pulse zones?” The fact is that running in different pulse zones solves different problems. Someone runs to lose weight, someone to develop endurance. And this must be done in different pulse zones.
Heart rate zones
Therapeutic (heart) zone – 60-70% of the Ministry of Emergency Situations. This area is for people with a low level of physical fitness. In this zone, the load on the heart is very loyal, and the probability of harm is low. In this zone, as a rule, there is a pulse during morning exercises, not very intense workouts, or even a regular walk. Actually, this zone is suitable for beginners, or the elderly.
Low (fitness) zone – 70-80% of the Ministry of Emergency Situations. If you want to lose weight – you are here. It turns out that in order to lose weight, there is no need to run at maximum speed, but rather run at a moderate pace. This is due to complex physiological processes that occur in our body during sports. During running in this zone, the body actively uses fats as an energy source. When training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are burned. The total number of calories burned increases compared to the previous zone. Improvement of the cardiovascular and respiratory system.
Aerobic zone – 80-90% of the Ministry of Emergency Situations. Optimal for developing stamina. Running in this zone stimulates the development of a network of small capillaries in the muscles, which allow more efficient delivery of oxygen.