The pulse rate is the important indicator of a condition of the person. This biomarker is used from antiquity. Now it is also important, and with its help athletes often define the condition and degree of loading during the occupations. We learn what can affect pulse of the runner and why it is so important to keep it under control, norms and how to calculate the individual indicators of heartbeat.
What influences pulse
At run, as well as at any other active muscle work, the need for oxygen increases and work of heart becomes more frequent. It is not the only reason why pulse becomes more frequent.
Besides physical activity, heartbeat of the person is influenced by such factors:
- age. Heart at children fights more often including during run. Reductions of heart quite often are very unstable in the teenage period. At elderly people the speeded-up heartbeat is also quite often observed;
- sex. At women the heart fights more often than at the stronger sex;
- weight. At people with a big weight the heart already has excess loading;
- physical training level. At the athletes who are engaged in intensive loadings and having the trained heart, a warm rhythm slower;
- addictions. Abuse of tobacco smoking and alcohol-containing drinks weakens a cardiovascular system owing to what pulse begins to speak rapidly;
- state of health. Various diseases from flu to cardiovascular illnesses are reflected in pulse. Only the remedial gymnastics is usually shown to people with sore heart. At women during monthly indispositions the pulse is doubtful. Sleepless night, intellectual and physical fatigue also affect the frequency of blows of heart;
- weather conditions. In climate the heart will fight with the lowered temperature less, than during a heat;
- emotional state. Nervous stresses usually force heart to work quicker. Though there are people who in this state have everything on the contrary — heart slows down.
All these factors have to be considered at sports activities.
Whether you know? At newborn babies the standard of pulse rate is in limits of 100-150 blows of heart in one minute, and professional athletes have 40–60 blows.
Why it is necessary to control pulse
Measuring pulse, the person can count the number of the calories which burned down during run, but it not the most important. Running, the person trains not only muscles of a body, but also the heart, increases endurance, but it is important to do it correctly. If the person led low-active lifestyle, gained excessive weight, got a bunch of diseases, was fond of addictions and suddenly sharply decided to play sports, then it is very important to it not to overload itself. It can lead to serious consequences. Here it will be helped very much by control of the frequency of blows of heart. Professional runners during the runnings monitor the heartbeat and a state. They also do not need overloads and long restoration which force to skip classes. And such overstrain can cause short wind, stitches, deterioration in health in connection with the increased pressure in the beginner and strong unwillingness to continue to be engaged further in run.
Whether you know? If you during run cannot peremolvitsya with anybody a couple of words any more, then it is necessary to reduce speed. At normal load of people it has to be capable of short dialogue with a row by the running athlete.
Monitoring blows of the heart will help to choose optimum individual loading to the runner of any age and a different condition of physical readiness. The athlete can avoid many problems connected with revaluation of the opportunities. Pulse will prompt that the organism is not ready to such loadings yet. Insufficient loading during run will not allow to lose extra kilos and to properly train the body, and superfluous can lead to negative consequences.
Norm
Professional runners with the trained heart overcome many kilometers on low pulse. Beginners in run need to watch the frequency of blows of the heart, but not to try to catch up a number of the running person. At too high heartbeat it is necessary to drop into a walk until heart recovers, and to continue jog. It is recommended to be restored, breathe deeply and measuredly quicker. For calculation of the maximum heart rate (HR) it is possible to resort to a formula Hollmanna:
220 (226) — age.
For calculation of ChSS from men take value 220, from women — 226.
Admissible range during physical activities has to be within 60–75% of ChSS maximum.
For an example: at the 30-year-old man the maximum value of pulse will be 220 – 40 = 190. From this indicator the calculations of admissible range are made during run, and it will make 0.6 x 190-0.75 x 190, that is 108–135 blows in min. In principle, for many people on average heart at run has to fight about 120 blows/min.
Learn how to make warm-up before run as it is correct to run on the street in the winter and as it is correct to breathe at run.
On what pulse it is worth ceasing to run, it is possible to recognize by a formula:
95% x maxChSS =0.95 x 190=180.5, that is the man of 40 years has to equal on 180 blows.
It is very important to adhere to admissible range to elderly people and not to reach the maximum value at all. At the runner at the age of 50 years the maximum will make 170 blows/min. (220–50 years), respectively, and other indicators will be lower. Its admissible range will be 102–127 blows, and immediately to drop will be one step away it is necessary already at 160 blows. After run the following rules of restoration of ChSS have to be respected:
- after a minute the decrease by 20% has to be observed;
- after 3 minutes — decrease by 30%;
- after 10–15 minutes the pulse approaches normal in a usual state.
If pulse was not normalized within 10 minutes and the probability of violations of cardiovascular activity and respiratory organs keeps high, that is. The correct decision will be to see a doctor and to undergo necessary inspection.
Whether you know? Diagnoses on pulse were made since ancient times as the Ancient Chinese and Tibetan manuscripts which remained till our times testify, such as to Bin-h Mo-syue, Nan jing and many others. Ancient Roman Aesculapians researched pulse. The famous medieval doctor Avicenna wrote The treatise about pulse.
At light physical activity
At light physical activity the pulse has to be in range of 50-60% from the maximum indicator. The beginning runners should begin with it. It is also recommended for elderly people and after a disease. If heartbeat reads off scale also in this range, then it is necessary to stop occupations and to see a doctor.
At combustion of fat
At occupations run to lose weight, recommend norm of pulse of 60-70% of a maximum. Occupations at such warm rhythm provide optimum combustion of fats, and on them it is possible to spend amount of time sufficient for this purpose. With such frequency of blows of heart it is possible to be engaged in run 40–60 minutes that will promote more active burning of extra kilos.
It should be noted that for fight against kilograms the run next the heart will be optimum. Better in the morning or in 3 hours after meal. And the first 30 min. run are burned carbohydrates, only then — fats.
Read in more detail than jogging is useful and as correctly and quickly to run.
How to measure pulse
It is possible to measure the frequency of blows of heart manually (fingers) or by means of devices. Best of all for measurement of pulse to buy certain devices — pulsators or hours for sport. They measure heartbeat frequency without separation from occupations by run. It is constant to stop to measure the frequency of blows, not absolutely conveniently. And the specified devices are capable to warn about an aberration of a warm rhythm. At excess is given a certain signal, having heard which it is necessary to drop into a walk or to dump speed to normalize a warm rhythm. It is possible to take readings during a training from such devices, and after to calculate average values. Dynamics of gradual increase in pulse signals about correctly picked up training for the general health of an organism.
Important! It is impossible to be engaged in run at injuries and contraindications. It gives big loading, and it is impossible to ignore the medical bans. It is better to be engaged in foot walks or useful gymnastics.
Zones for measurement
Hours and pulsators are dressed on the left wrist where the most acceptable zone for measurement of a warm rhythm is located. The most exact consider such devices which are put on a shoulder, having remeshochek with the sensor, placed on a breast.
It is possible to count blows of heart, having put fingers on a carotid on a neck or a wrist. It is necessary to count pulse for 15 sec., and then to increase by 4 is and there will be your value in one minute. Such way of measurement is inconvenient and we not always accept and accuracy his not best.
The calculator for calculation
How to calculate allowable limits of pulse at different physical activities, it is possible to see from the following table:
|
Zone of physical activity |
% of max ChSS |
Note |
|
light activity |
50–60% |
Loading for beginners or after a long break |
|
fat-burning |
60–70% |
Is suitable for weight reduction and development of endurance at the initial stage |
|
aerobic zone |
70–80% |
Increased load, promotes weight reduction and well develops endurance |
|
anaerobic zone |
80–90% |
High loading. Trains a cardiac muscle and increases endurance |
|
maximum permissible load |
90–100% |
It is necessary to train in such zone not for long and only at good physical training |
|
maximum pulse |
100% |
To be engaged in this zone it is hazardous to health |
The maximum value of pulse at run is reached gradually. By means of control of ChSS it is possible to monitor process of trainings on run. But it is necessary to consider that the good health after run — absence of short wind and the general normal state will be an important indicator.
Important! You should not take strong loadings at once if early did not play sports — it can cause violations of warm activity. It is necessary to begin with small speed and small distances, and then to pass gradually to big loadings.
How to restore pulse after run
It is impossible to stop sharply after long run as it can lead to gravitational shock. To lower the frequency of blows of heart, it is necessary to pass to slower speed and to restore breath. It is possible to spend a little time for an extension of muscles for restoration of pulse, and to pay special attention to group of muscles of legs. It should be noted that in run during more than half an hour — rather strong load of an organism for unprepared athletes therefore process of restoration after long jog is very important. It is necessary to pay attention to how pulse after jog quickly calms down. Optimum, if its restoration takes no more than 5-10 min. If pulse long remains high and on its restoration the wide interval of time leaves, then it is necessary to lower loading as your organism does not cope with it, and, perhaps, to visit the doctor.
Get acquainted with technology of shuttle run.
After the physical occupations it is possible to distinguish the following from recommendations about fast restoration of pulse:
- Not superfluous after run will be to fill a lack of water of an organism — to drink waters, mineral waters. Water can be sweetened a little. Depending on intensity of a training and as far as there is a release of sweat, it is necessary to drink liquids from one glass to 1 l.
- It is possible to take a shower, and after it to drink a glass of tea, green tea with addition of honey perfectly will approach.
- After the trainings it is necessary to eat food rich with carbohydrates. These are porridges, vermicelli.
- You should not forget about good rest. It is just necessary to have a rest 15 minutes after the long training. It is quite good to lay down on a sofa for half an hour, having thrown legs higher than the level of a body (for example, on pillows) to restore blood circulation.
At run on long distances it is necessary to consider that the recovery period has to correspond to the number of days, distances are twice less. So, at run on 6 km 3 days are given time for restoration. During such period it is necessary to choose easier physical activities. In general it is necessary to include food in the menu, protein-rich and vitamins (cottage cheese, meat, etc.). It is possible to drink special protein cocktails. Try to sleep well during restoration — not less than 8 hours a day. Good loading demands good rest.
Whether you know? At professional runners the frequency of blows is at rest so low that it is similar on a bradycardia symptom. For people of sport it is norm if there are no other disturbing signs (weakness, dizziness, short wind and other). At the Spanish bicycle racer Miguel Indurayn the heart at a quiet state fights only 28 times a minute, and he perfectly feels.
Run will bring benefit for health only on condition of control of pulse. He will help to lose weight at hour run within 60–70% of the maximum. For this purpose it is necessary to calculate the maximum indicator of ChSS and admissible range.
Video: pulse at run