There’s no need for me to say that we need to look after our physical and mental health. The question I ask myself more and more often these days is ‘how’. My personal trainer explained to me the other day how important it is to monitor your heart rate during a workout, so I thought that could be a start. Let me share it with you.
How to determine your maximum allowable heart rate?
There is a formula with which you can do this: 220 minus your age. This is, of course, approximate and may not work for all, but apparently works for the majority. If you are a beginner, then this formula will suit you. But the closest values can be set only in the laboratory, performing a special test and under the control of the medical staff.
What should your heart rate be during an active walk on the treadmill?
Normally if you walk at a speed of 6–6.5 km per hour, the pulse will rise to 100–110 beats. It all depends on the level of previous training. If you do sports seldom or don’t do it at all, then your heart rate will be much higher.
The pulse must be in the aerobic zone, 55–70% of the maximum allowable value. This is the lightest pulse zone with oxygen. In the aerobic zone, the pulse strengthens the heart muscle and capillaries. A similar level of the heart rate will be during other aerobic training – running, swimming, rowing, skiing.
What should the heart rate be like during high-intensity training?
High-intensity training occurs in the anaerobic zone when the load reaches 80-100% of the maximum allowable value. This rhythm is suitable for power loads, gaining muscle mass and developing other sports indicators. The body is under maximum stress. 40 minutes of high-intensity training with a heart rate slightly above 120–150 beats is a good indicator.
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At what heart rate is best to train stamina?
Stamina develops with regular workouts, during which the pulse does not fall below 60% of your maximum permissible rate. With each workout, it will be more and more difficult for you to reach the upper limit, and this will mean that you are building stamina.
To build stamina, you need to choose the right monotonous training for you, for example, running or swimming. Such training can be a 30-minute exercise, which is just enough if done regularly.
Text: Irina Gorskaia
Images: SELF, Oxygen Mag