What are the pulse zones and formulas for their calculation
Heart rate is measured by the Haskell-Fox formula: PE (max.) = 220 – age.
1 Recovery zone or “therapeutic”
The heart rate in this zone is 50-60% of the maximum heart rate (heart rate).
Training in this range will be useful for those who have just embarked on the path of healing the body and have poor physical fitness. Loads of this intensity train the heart without undue risk. Loads in this zone can be carried out by any person without fear for their health. In this area of the pulse, it is recommended to warm up and hitch.
2 Fat burning area
The heart rate in this zone is 60-70% of the maximum heart rate. Suitable for any person with frequent workouts with low intensity. During training in this range, the fat burning mechanism is activated, and the reduction in body weight is due to subcutaneous fat.
In this pulse zone, general endurance is strengthened, the processes of fat burning are stimulated.
There is one BUT: we remember that fat burning starts 30-40 minutes after the start of the load, so working on such a pulse should be at least 30-40 minutes.
3 Strength Zone
The pulse rate is 70-80% of the maximum heart rate. However, staying in this zone should be short-term, because only trained people, athletes can work on such a pulse for a long time.
This area is best suited to increase stamina. Duration of exercise: 10 minutes or more (depending on fitness, the more trained the body, the longer the interval in this zone). We are trying to catch this zone at maximum load in the middle of the workout, when we count the pulse.
4 Improvement zone
The pulse rate is 80-90% of the maximum heart rate. When training on this pulse, anaerobic endurance increases, and the ability to achieve maximum results increases.
Duration of loading: 2-10 minutes. Most often, this zone is used in training by athletes, or by long-training people.
In order not to harm yourself and properly train your cardio-respiratory system, it is important to train according to the pulse zones.
Start and finish your workout in the first heart rate zone (50-60% of the maximum), gradually go through the second zone to the third zone, bringing the heart rate to 80% of the maximum, and end the workout by lowering your heart rate.
Thus, the body will receive a harmonious load, and fitness will increase.
5 Maximum heart rate
Pulse: 90-100% of maximum. This area is rarely used, in preparation for competitions exclusively with professional athletes.
In order not to harm yourself and properly train your cardio-respiratory system, it is important to train according to the pulse zones.
Start and finish your workout in the first heart rate zone (50-60% of the maximum), gradually go through the second zone to the third zone, bringing the heart rate to 80% of the maximum, and end the workout by lowering your heart rate.
Thus, the body will receive a harmonious load, and fitness will increase.