WHAT LEVEL OUR PULSE SHOULD BE DURING WORKOUT?

Oleksenko Igor Nikolaevich, Honored Doctor of Ukraine, Candidate of Medical Sciences, 

Deputy Chairman of the Medical Commission of the NOC of Ukraine

Heart rate during training is an individual indicator that depends on the level of fitness, age and cardiovascular system`s condition.

PULSE ON MONITOR

Modern treadmills or exercise bikes will not only calculate the heart rate but also tell you if everything is okay. Perfectly! It just happens that the state of health is excellent, and the device is alarming. What's wrong?

“What's wrong,” is even if the tables that help you navigate within the normal range they are usually based on a very simple formula: “220 - minus age.” The authors, doctors Huxel and Fox did not even claim the correctness of such calculation.

Formula takes into account the number of years lived, but is not at all interested in how they were spent! In order to calculate the optimal indicators for a particular person, it is very important to pay attention to age, lifestyle and level of fitness.

Is this exerciser aware of existing sports victories or achievements in lying on the couch? While a skilled athlete can afford to accelerate the “main engine” to more than 200 beats per minute, for his unprepared peer beginner “speed” of 160 heartbeats per minute can be fatal.

HEART MATTERS - EXERCISE

Therefore, what beginners can do? At first, you need to undergo a medical examination at which the sports medicine doctor will determine the state of health and the level of possible loads, and only then proceed to training. The vessels that carry out the mission of delivering nutrients to the tissues and evacuating substances working out muscle activity and the heart are the first to respond to the load, so that they manage to provide corresponding dynamics to this process.

Training will be useful if

• for a positive effect from the workout, each lesson should last at least 40 minutes;
• interval between unidirectional training will be about 48 hours - during this time body will have time to recover;
• training will be useful if you use multidirectional loads (cardio and weight training);
• the efforts should be consistent with the level of training.

WHAT`S THE LIMIT?

Increase in heart rate during weight and especially cardio loads should be moderate. Cardio loading is a normal process. The upper limit of the heart rate must be calculated individually and it depends on the level of how the body is ready to perform planned physical activity.

It is important to know: a decrease in heart rate during a workout is a signal for an immediate stop. Compensatory capabilities of the cardiovascular system of the body are exhausted and need to be restored!