If you are going to gym, it is necessary to have the idea of optimum pulse rate. Depends on pulse rate how effective will be the training.
The maximum frequency of human heartbeat is 220 beats per minute, big frequency is physiologically impossible. It isn't recommended to reach the limit at sports activities categorically, only if you not the professional athlete. To learn the maximum pulse rate, admissible for you, take away from the 220th the age advanced in years.
It is possible to watch pulse rate or manually, or by means of the pulsomer. Pulsomera are built in many exercise machines and also are on sale as the independent device
Of course, this way isn't really exact. If there is such opportunity, it is better to verify the maximum safe frequency of the pulse on the special equipment. The equipment will consider the set of factors, and not just age.
In what pulse zones it is possible to be engaged
In total there are five pulse zones in which it is possible to train. The first is called the zone of improvement of heart. The pulse rate in this zone is 50-60% of the size recommended to you. It is easiest and pleasant to be engaged in this zone therefore it is recommended for beginners and having poor health. It is possible to reach such pulse rate by means of walking on the racetrack, occupations on the ellipsoid, the stepper. In this zone up to 85% of energy it will be scooped from fatty tissue.
The zone of improvement of heart can be used as rest at interval trainings
Minus such training – it has to be very long to bring rather fast result. Though pulse conditions are also ideal for combustion of fat, this process will slowly proceed because of the slow expense of calories. From pluses – the lowering of arterial pressure and cholesterol level. The following pulse zone – fitness the zone, here pulse can reach 70% of the maximum. At such training the zhiroszhiganiye occurs more intensively, than at the previous stage. Strengthening of the cardiac muscle and the respiratory system will be additional bonuses. Size in 70-80% of the maximum pulse corresponds to the aerobic zone. Occupations in this zone will promote increase in endurance of the cardiac muscle, increase in number of blood vessels. Vital capacity of lungs increases, force of warm reductions increases. In the aerobic pulse zone the energy is scooped half from carbohydrates, half from fats. Therefore important competently to organize food, differently there will be no force left on the training just. In the anaerobic zone the pulse reaches 80-90% of limit. Now energy arrives mainly from carbohydrates. In such zone there take place power trainings. The last zone is very unsafe as the pulse rate reaches physiological limits. The long training in this zone is impossible therefore it is used only at interval loadings. At the same time several minutes limit loadings alternate moderate and 1-2 minutes.
What zone of pulse to choose in gym?
The choice of the zone of pulse depends on the aims which you pursue in gym. If you want to lose weight, unambiguously train in the zone of improvement of heart or in the fitness zone, depending on state of your health. Choose the aerobic zone in case you initially rather trained person. If you came to the hall with the purpose to increase muscle bulk, you should train in the anaerobic zone. It increases endurance and stimulates growth of muscles.