Pulse while running: pulse zones, how to lower heart rate, video

Secrets from the pros.

Hello! “Three Cripples” is in touch and the third running season, which we are doing together with adidas: we tell beginners how to motivate themselves for their first run, how to run correctly, how not to get injured and much more. Experts and coaches from the AR Moscow running community help us.

Not all the texture fit into the audio, so we publish the best highlights of the episodes with Vasily Permitin and Sardana Trofimova in text.

Dynamic loads

The most beneficial thing for the body is dynamic load - that is, movement. This type of physical activity includes running, swimming, walking, as well as such popular exercises as lunges, squats, and crunches.

What do regular dynamic loads give?

• A well-developed exercise program helps build the body;
• Exercise promotes muscle growth;
• Energy consumption increases - not only during load, but also at rest;
• Lung volume and depth of breathing increases;
• All tissues of the body are more intensively supplied with oxygen;
• Metabolism improves;
• The risk of developing diseases of the musculoskeletal system is reduced.

Pulse zones

We have already said that to determine pulse zones we will need the MHR value. Each pulse zone is expressed as a certain percentage of MHR. Let's look at each zone in more detail.

Recovery zone

Also called: health, therapeutic, cardiac zone.

Very low intensity zone. Conventionally indicated for convenience in graphs/applications in white.

Makes up 50-60% of MHR

Training allows the body to recover after serious training, strengthen the body, and improve overall physical fitness.

Fitness area

Indicated in blue. Makes up about 60-70% of MHR.

During this phase, the heart muscle and respiratory system are actively trained. The efficiency of movements improves, the density of capillaries increases, the number of long muscle fibers increases, and fats are actively burned (up to 85%).

Any person who practices running according to pulse zones must include a fitness zone in their training plan.

It is at these heart rate values ​​that warm-up and weight loss training are carried out.

Aerobic zone

This zone is also called the marathon zone. From the name it is clear - it trains the aerobic performance of athletes, and therefore is used to prepare for long races (developmental cross-country races). Oxygen saturates the blood faster, is better used by the muscles, and metabolic products are more efficiently removed from the body.

The aerobic zone is conventionally indicated in green and accounts for 70-80% of the MHR.

At this stage, the heart, blood vessels, lungs, and muscles develop. Lactic acid begins to enter the bloodstream.

Anaerobic zone

Here, anaerobic processes of energy production are already activated, and lactic acid accumulates.

Conventionally indicated in yellow, it is 80-90% of the MHR.

Such activities include tempo running and interval training.

The anaerobic pulse zone develops MOC, increases PANO, trains pace, strength, and speed endurance.

The main development occurs in the muscular system, mechanisms for removing lactic acid, the rate of oxygen consumption, and strengthening bones.

Maximum zone

This zone is as close as possible to the MHR.

The color of the symbol is red, it is 90-100% of the MHR.

Practiced only by professional athletes, the training intensity is very high.

This type of running engages the anaerobic pathway for the breakdown of substances, trains maximum performance, increases lactate tolerance, and increases VO2 max.

This includes interval training, acceleration, and sprinting. Athletes often add this type of training during the pre-competition period.

Static loads

Load is not necessarily movement. Staying in one position for a long time can also be a strain on the muscles. If your health does not allow you to practice dynamic loads, you can resort to static ones. They do not require active movement; on the contrary, during the process you must maintain a certain position or change it very slowly (as, for example, in yoga or Pilates). Such loads are indicated even for diseases of the cardiovascular system or musculoskeletal system, which do not allow dynamic activity.

Types of training[edit | edit code]

Run at an easy pace.

I call all warm-ups, cool-downs and long runs that way. They should not cause problems or stress. Easy running pace (L pace) usually ranges from 59 to 74% of VO2 max (65-79% HRmax). Its physiological benefit is to build a strong base for any high-intensity activity. The heart muscle is strengthened, the blood supply to the muscles increases, and the cells of working muscles increase their ability to process oxygen delivered to them by the cardiovascular system. L-paced runs fill the bulk of the weekly training schedule.

It should be borne in mind that the benefits of jogging at L-pace (or running in the L-zone) depend on the time spent on them, and not on their intensity. Their intensity (percentage of MIC) must be sufficient to obtain benefits at the cellular level and for the heart muscle.

Running at marathon pace.

Although marathon (M) running pace can be easily predicted for each runner, there is some variation in intensities for different levels of runners. It's clear that M-pacing is particularly useful for those runners training for marathon distances, but for non-marathoners it can also be a useful alternative to some easy runs, especially when the weather conditions are good and there is plenty of time to recover before the next more intense sessions. Elite marathon runners can run at this pace at approximately 84% VO2max (approximately 89% HRmax). For those who train regularly but whose estimated marathon time is approximately 5 hours, this pace is associated with a VO2 max (maximum oxygen consumption) level of 75% and a HRmax of 80%. Marathon pace for elite runners is 6-10 seconds per kilometer slower than their PANO running pace, and for average runners it is 20 seconds slower per kilometer.

Threshold training.

This type of training falls into the P-zone of intensity and comes in two variations: steady long running, also called tempo running, and intermittent running, also called cruise intervals. The intensity of these varieties is approximately equal.

Threshold Pace Training

(P) is good for developing endurance. The same intensity does not mean the same speed - taking into account headwinds, terrain, traction, which can affect the speed at the same intensity. However, you should try to run at a constant speed if conditions allow it. For this type of training, the desired speed is slightly less than that at which there is a sharp increase in the level of lactic acid in the blood, requiring cessation of exercise. Subjectively, the threshold intensity is perceived as “comfortably heavy.”

Tempo run

- 15-20 seconds per kilometer less than the pace of a competitive 5000 meter run. Objectively, the threshold intensity is in the region of 83.88% of MOC or 88-92% of the maximum heart rate.

Intervals

. As I already mentioned, the goal of interval training (I) is to challenge the runner's VO2 max (to develop aerobic performance). This goal is better achieved with alternating running than with continuous running. Do you remember the definition of interval? This is the period of time between repeating events. The time between repeated runs is also very important, especially if the time of the runs themselves is relatively short (less than three minutes).

It takes about two minutes for our bodies to adjust to functioning at VO2 max, so the ideal duration for interval exercise is three to five minutes.

The reason that the five minute limit should not be exceeded is that it is not advisable to connect anaerobic systems, since this can lead to a sharp increase in the level of lactic acid in the blood.

Intensity

high power interval training should be between 95 and 100% VO2max or 98-100% HRmax and does not have to be 100%. If, for example, a runner's maximum heart rate is achieved at a pace of 3:06 per kilometer, then at a faster pace such as 3:00 per kilometer, the heart rate will also be maximum, but for the purposes of interval training the load will be excessive. Interval training at competitive running paces should only be done in preparation for specific competitions.

I-training is demanding (one might say “hard”), but it should not lead to complete exhaustion of the athlete. The danger of going too fast is that you won't get any additional results, but rather an overload that will prevent you from doing any more quality training. Additionally, going too fast in your first set of interval runs will leave you fatigued and unable to perform your next runs at the proper level of aerobic intensity. For example, if your I-pace is 3:20 for 1000-meter races, then at 3:10 pace you will be able to run the first couple of intervals, but the next intervals you will have to run slower, at 3:30 pace, that is, at a pace that does not put a strain on your IPC level.

Replays

. This type of training (T) involves repeating exercises a number of times to get used to running at high speeds, making your legs feel lighter, and improving your performance at running at a race pace—or sometimes even at a faster pace. Running at race pace or a little faster can help make your repetitions more intense.

Unlike low-intensity training, repetitions are not directly related to VO2 max. For example, mile and 10,000 meter runners who have the same VO2 speed level based on similar oxygen use efficiency and VO2 max should do the same intensity I and P training as well as other slower races. However, the pace of their PB training may differ since one of them must train to run efficiently at a faster pace than the other.

Purpose of replays

— increase the efficiency of oxygen use and increase running speed.

Workout types: goal, intensity, duration

How to calculate heart rate for sports

The abbreviation HR stands for “heart rate,” in other words, it is the pulse. The easiest way to measure it is to place your finger on your wrist about 3-5 cm below the bend of the hand and count your heart rate for 15 seconds. Multiply the result by 4 to get the number of heartbeats per minute.

The same work can easily be done by modern fitness bracelets and smart watches. If you just started playing sports, these devices will help you track your daily activity and heart rate.

Measuring your pulse during exercise is very important: this allows you to understand how your heart reacts to physical activity and prevent overload.

In an adult, the resting pulse should vary from 60 to 80 beats. When under load, the norm is considered to be up to 200 beats - and the figure of 100-130 beats per minute belongs to the zone of moderate loads, during which fat is intensively burned. 130-170 beats per minute are already intense loads that are suitable for training the heart. Above are high-intensity workouts, which are stressful for the body. You can only exercise with such a pulse under the guidance of an experienced trainer.

Please note that your heart rate may be higher if you exercise in a stuffy room, get sick, or drink coffee shortly before your workout. In this case, monitor your well-being - the higher the pulse, the harder the load is tolerated.

Pulse while running: basic indicators

To properly create a training plan, it is important to know and monitor your resting heart rate, maximum heart rate, target heart rate and anaerobic threshold .

• Resting heart rate shows how effectively recovery occurs after exercise. An elevated morning heart rate at rest indicates overtraining and the need to slow down. Resting pulse is measured in the morning without getting out of bed. For accuracy, you need to take several measurements and take the minimum value. For untrained people, the normal resting heart rate is 70-80 beats/min. For women, this figure is approximately 10 beats higher than for men. In athletes, the resting heart rate can be much lower: about 40-50 beats/min.
• Maximum heart rate or MHR is the maximum heart rate that the heart is capable of. The maximum heart rate depends mainly on age and genetic data; it cannot be trained. For each year, the heart rate decreases by approximately 1 beat.
• Target heart rate is the heart rate corresponding to a specific intensity. The pulse at which the workout takes place.
• The lactate threshold or anaerobic metabolic threshold ( TAT ) is the boundary between the oxygen and lactate mechanisms of energy production in muscles. This is the maximum load that can be maintained for a long time without excessive accumulation of lactic acid in the muscles. It shows the level of training. The more trained a person is, the higher his anaerobic threshold.

Muscles have a threshold for lactate accumulation—the point at which the muscles no longer work effectively to remove lactic acid. After this point, lactate begins to accumulate in the muscles even faster and enters the bloodstream - muscle fatigue sets in and performance drops sharply.

Source: sunsju on flickr

Blood pressure and sports

Normally, a person’s blood pressure should be approximately 120/80. But people who lead a healthy lifestyle may have lower blood pressure - for example, within the normal range, blood pressure is 100/60.

Sports are not contraindicated for people with hypertension - but they need to carefully monitor the level of stress and start exercising in a gentle manner. You can start with walking - first accustom yourself to walking more, then increase the pace. Later you can switch to running or swimming.

It is better to start training after consulting with your doctor.

IMPORTANT! If your blood pressure exceeds 190\110 at least periodically, if during physical activity you experience a burning sensation or pressure in the chest, intensive training, unfortunately, is contraindicated for you. But you can do static exercises, such as yoga.

Tips for runners

Trainers recommend that beginning athletes exercise in the first four pulse zones. At the initial stage of training, it is better not to leave the anaerobic region. To lose weight, alternate blue and green zones. Recovery after grueling exercise is also carried out in the green zone.

Constant monitoring of your heart rate is necessary to prevent overtraining. Doctors insist that runners over 25 years of age undergo testing to determine heart rate training zones.

Charging at the workplace

Everyone knows that a sedentary lifestyle has a negative impact on health. It is not without reason that most office workers, who sit for up to 10 hours a day, have musculoskeletal diseases.

To prevent the development of illnesses, experts recommend doing a short warm-up at the workplace every two hours. It looks like this:

• First, pay attention to your neck. Slowly rotate your head back and forth, up and down. Repeat this at least 10 times.
• Then stretch your arms. Lift them up, clasp your palms together and stretch as high as possible. Next, make circular movements with your shoulders, 10 times.
• Pay attention to your wrists. Make 15 circular movements with your brushes.
• Stand on the floor and try to reach your palms to your feet without bending your knees. If it doesn't work, stretch as far as you can. Hold the position for 15 seconds.
• Sit on the edge of a chair with your legs extended in front of you without bending your knees. Keeping your back straight, pull your feet towards you and then back.

This complex must be carried out every 2-3 hours at work.

Sources[edit | edit code]

1. Bonen, A. 2001. The expression of lactate transporters (MCT1 and MCT4) in heart and muscle. European Journal of Applied Physiology 86(1): 6-11.
2. Coyle, E.F. 1999- Physiological determinants of endurance exercise performance. Journal of Science and Medicine in Sport 2(3): 181-89.
3. ↑ 3.03.1 Hagberg, et al. 1979. Effect of training on hormonal responses to exercise in competitive swimmers. Eur J Appl Physiol Occup Physiol. 4l(3):211-9.
4. ↑ 4.04.1 Jezova, D. et al. 1985. Plasma testosterone and catecholamine responses to physical exercise of different intensities in men. European Journal of Applied Physiology and Occupational Physiology, 54(l):62-66.
5. ↑ 5.05.1 Wigemaes, I., Hostmark, AT, Stromme, SB, Kierulf, R, and Birkeland, K. 2001. Active recovery and post-exercise white blood cell count, free fatty acids and hormones in endurance athletes. European Journal of Applied Physiology 84(4): 358-66.

Calorie counting

If you want to not only become healthier, but also lose weight, it is important to pay attention to nutrition. Diet determines 70% of weight loss success. The most effective way to lose weight is to count calories. In order to accurately calculate them, you need to purchase a kitchen scale. It is convenient to use various applications for counting - they automatically calculate calorie content depending on the weight of the product. To maintain healthy and comfortable digestion, an adult should consume about 1700 kcal for women and about 2200 kcal for men. To lose weight, it is enough to reduce this number by 20%.