A major concern, the heart rate is more popular with athletes who take the time to examine it in detail. It is also a prominent goal for sports training. As a result of an effort given to the heart activity such as rest, an abnormal heart rate can lead to many pathologies.
So how do you calculate the right heart rate? How to properly capture it in an athlete? How is it optimized?
What is a normal heart rate?
Heart rate or pulse rate per minute, heart rate is measured by pulse, wrist or side of the neck. To find out, just count the number of beats per minute.
However, are there standards that should not be violated?
Before talking about patterns, it is important to make sure that everyone has their own heart rate.
At the same time, the rate of cardiac rest varies with age. For an adult, for example, the average frequency varies between 60 and 80 beats. Thus, under 50 beats, the subject was diagnosed with bradycardia; and over 110 beats, this is called tachycardia.
It is important to note that the resting heart rate is not the same over a 24 -hour period. Many factors cause these changes and significantly influence the heart rate. Among these we notice hormones, stress, physical exertion, physical or sport. Even air temperature is likely to change heart rate.
An athlete’s heart rate, what are the limits?
For athletes, the parameters change, because the more a heart is trained, the more it performs. As a result, with each heartbeat, a significant amount of blood is distributed.
With more muscular walls and larger chambers, a trained heart needs to beat less frequently to pump the same blood quality and lower the resting heart rate.
In fact, athletes, at rest, have lower heart rates than inactive people. This is normal and means at the same time that when doing physical activities, the heart of an athlete is less tired than that of a person who does not practice the sport.
So the resting heart rate for high-level athletes can go up to 35 beats per minute, without many health deficiencies.
And what about your Maximum Heart Rate?
The FCM is an indicator that measures the maximum number of beats that your heart can sustain in 60 seconds. It’s a physical limitation, a standard that your heart can make.
The method of calculation is as follows:
HR max = 207 – 0.7 x age
Thus, the heart of a 27-year-old athlete must make 188 beats per minute. This corresponds to the following calculation:
(= 207 – (0.7 x 27))
How can you optimize your endurance training?
To maintain a better endurance training and always optimize it, here are some practical tips:
The first piece of advice is consistency in your approach. For example, you need to run regularly to get your body used to training. The opposite of irregular people, because during this time the body does not adapt and always returns to the beginning.
Gradually increase the flow
A utopia wants to be efficient all night. And the best way to not lose motivation is to constantly increase the run and distance of the race.
For example, add 10 min per workout and measure your ability to adapt to this small increase. These extra minutes should also be equal to the distance traveled.
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