What are pulse zones and why it is important to know

Why is it so important to start training on a low pulse

When it comes to sports, many forget that the heart is also a muscle, and that it needs to be prepared for loads gradually. This is especially true for runners. The muscles on our legs are already quite strong, since every day we take a huge number of steps, rises and go down the stairs, squat, when we raise something-all this is like it like Mini-training

When we start running, not only legs, but also the heart experience increased load. Since our legs are already more less prepared, the heart muscle will need to catch up with them. That is why the coaches requires their newly -made wards to control the pulse and not exceed a mark of 140-150 beats per minute.

In some cases, you have to walk almost quickly or run with a coward, until the heart is catching up and will finally keep the normal pace with a pulse not exceeding 150-160 beats per minute.

This applies not only Running. It is important to monitor your indicators in any workout, especially if you are a newcomer in sports.

What is heart rate and pulse zones

What are pulse zones and why it is important to know

The resources of our heart are not unlimited. In addition, each value of the heart rate (heart rate), more precisely, a certain range, affect the results of training in different ways.

In total, five pulse zones are determined:

  • Very low intensity (therapeutic zone) – 50-60% of the maximum heart rate. This is a zone for people who have never played sports. Our heart beats in this rhythm with fast walking, light warm -up, or morning charging. It warms up well before the main training or promotes rapid recovery after intense lesson, is ideal for restoration and rest.
  • Low intensity (fitness zone or fat burning zone) – 60-70% of the maximum heart rate. This zone is our favorite, since it is with such a pulse that fat begins to actively burn. True, there is one significant “but” – in order to start this mechanism, you need to hold out on such a pulse at least 40 minutes. This can provide a jogging or a simple climb up the stairs.
  • Average intensity (aerobic zone) – 70-80% of the maximum heart rate. Fat is also burned in this zone, but due to higher intensity, the body needs more energy that it begins to take from carbohydrates. This option can provide you cardio training in the hall (step-aerobika, dance aerobics, zumba or dancing) – the load on the joints is minimal, the pulse is unlikely to rise above this mark, and the pleasure of the process is ensured. Do not immediately switch to this zone if you have just started playing sports after a long break.
  • Intensive training (anaerobic zone) – 80–90% of the maximum heart rate. These are the peaks for experienced athletes. It contributes to the maximum development of endurance, however, in the process it burns almost the entire stored glycogen. Located in this zone is not preferably longer than ten minutes. Such a load can be felt during high -intensity interval training (especially tobates).
  • Maximum (maximum load zone) – 90-100% of the maximum heart rate. This is the maximum load z1. Simple mortals is not recommended. To bring your pulse to such heights allows only very experienced and healthy athletes. 

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