The pulse rate during running determines whether the speed is correctly selected and the load on the whole body is distributed. After all, the human body is not always adapted to tolerate the selected mode. Sometimes it can be caused by obesity, and in some cases by simply unreadiness of the muscles. In any case, it is necessary to correctly understand the work of the heart and take a heart rate monitor with you for such training. What should be the pulse when running on a treadmill and just outside? We learn further.
Heart rate monitor
The chest heart rate monitor is a special device that displays all the information about the heart during intense exertion. He has a special monitor that displays the current value of the pulse, its rhythm and even all the calories spent. Such a device will be an ideal assistant during training in the gym or during various exercises during intensive classes.
The benefits of training with a heart rate monitor
You should always remember that such a device allows you to monitor your health. Therefore, the first advantage will be the monitoring and control of the heart. The second plus will be the ability to choose a training regimen. What does it give? On one day, the athlete trains endurance, and on the other he gains muscle mass. Both activities enhance health and overall physical development.
A chest heart rate monitor can also help track personal progress. That is, increasing the load will allow for a qualitative analysis of your health. And accurate data on burning calories will give information for the future. Sometimes it’s better to give up something in favor of your health.
And do not forget about the possibility of measuring the speed of walking or running. Intensity control with a heart rate monitor will make it possible to increase or decrease loads. In any case, the heart muscle will only be grateful for the provision of excess endurance. And this will directly increase the duration and quality of life.
On some models, a stopwatch with a timer is also installed. Such heart rate monitors are very effective in intensive training.
Hand-held measurements
And here the simplest question arises. What can be the means at hand? The simplest answer will be a free hand, squeezing the wrist. Manual monitoring happens like this. It is necessary to stop, put the first two phalanxes of the thumb directly on the inside of the other hand. The specific place will be two centimeters in the direction of the elbow from the hand. Within 30 seconds, the pulse is considered and multiplied by 2. The amount received will be the main information.
Establishing a heart rate
Based on the general indications, you can always get the exact values. Yes, for each person they will be strictly individual. And their definition will be a conclusion from the general physical state and capabilities of man. Usually it comes down to simple setups. If you can breathe through your nose while running, it means that the general indication of health is ideally correlated with body weight. Such training will not stand out or cause severe harm to the body.
What should be the pulse when running?
But even on this basis, all loads are divided into three established categories. Optimum heart rate while running:
- Allowed heart rate during jogging should not exceed 150 times. At the same time, training cannot last more than 40 minutes.
- Long and medium distances make the heart beat very hard. But if the number of strokes exceeds 170, then it is better to slow down the pace and distance. And the training time should not exceed 20 minutes.
- With gradual acceleration, the heart muscle should beat in the region of 180-190 beats. Training should not exceed more than 10 minutes, and in the end it is even better to slow down a little. In any case, if there is no need, then the heart is definitely not worth the strain once again.
Each indicator is presented only on the basis of the average value. There is a specially developed general formula for each person. It is divided into two subspecies by gender. So, for men, you need to subtract age from years from 220, and the answer will be the perfect pulse. In women, it begins with 196, and then everything is the same. For example: a guy is 20 years old. The calculation is as follows: 220 - 20 = 200. This is the number of strokes that allows you to calmly train. Yes, the calculation takes place only on the ideal ratio of weight and physical health, but at 20 years old, problems with obesity should seriously frighten a person.
Heart rate control
After you know what the pulse should be when running (light, fast, etc.), you should know how to control it. Measurements can take place manually or mechanically. The first is simple and highly accurate. Its essence is three-time control. The first should occur before the start of the run. In the necessary place on the body there is already a known zone with an artery, and a half-minute countdown begins. The second time you need to check in the middle of a run, and the third - at the end. This method is for those who are not a professional athlete. If strong loads are familiar to a person, then two measurements are enough - at the beginning and end. And monitoring the situation will be of help for further development.
The second method consists in the possibility of measurements using mechanical or electronic equipment. The ideal option would be a heart rate monitor or fitness bracelet. The only negative is the lack of 100% accuracy of the result. Therefore, the choice should fall on such devices that can be worn directly on the upper arm or body, just below the chest. Most athletes choose them in daily exercises.
Popular devices
You can buy a Polar heart rate monitor. He dresses on his left hand, just above the wrist. Information is displayed with a light touch. It is also easy to calculate the distance traveled, the number of calories burned and how much fat was burned. This is a very advanced model that allows you to effectively monitor your health. Many athletes buy it, because an alarm, a timer, a stopwatch and even a calendar are set as a bonus. The case is completely waterproof, which allows you to use during rain, swim in the lake or pool.
There is also a model H-102. The manufacturer Torneo for his customers came up with a simple technique. Such a heart rate monitor is worn on the chest and arm, which provides 98% measurement accuracy. Yes, at first it may not seem very convenient. But after prolonged use, you begin to understand why everything is so. The device has a built-in watch, alarm clock and a regular fitness program. It calculates the number of calories burned and the distance traveled. The case is completely waterproof on both devices, so options for use in a variety of spheres of life are possible.
Why is it important to know your heart rate?
It doesn’t matter if running training or quiet work is going on. The condition of the body every minute should be ideal or at least normal. Otherwise, the risk of situations that lead to the hospital increases. Here are the factors that affect the frequency of contractions of the heart muscle:
- The amount of excess weight. Excess fat affects cholesterol, as well as various indicators of the body as a whole. If a person tries to overcome this, then he just needs to reduce the duration of the training and their intensity. Then the heart rate is completely normal.
- General physical health. When an athlete runs, his heart is less stressed. This is caused by the familiar state and general condition of all systems. The vessels and organs are not clogged with anything bad, which makes you feel good.
- Bad habits. Alcohol, smoking or gluttony affect the cardiovascular system. Therefore, during the run, the pulse becomes much faster, and the pressure rises.
- Weather conditions and general health. When playing sports in the cold season or day, the pulse rate decreases. This also applies to general indicators of the body. While in the summer everything only increases. Therefore, in cold weather, you can not wear thermal underwear for training, which ends within one hour. And in the summer do not go to the gym. Indeed, even in the evening, jogging will be equated to an hour and a half trip to the gym.
- Mood and general interest in the process. When training takes place, you should not even think about problems. It is better to focus on sports achievements or listen to music. This will allow you to keep pace, monitor your breathing and fully concentrate on running.
The testimony of a rapid pulse should indicate a greater consumption of blood by the muscles. So, the heart tenses more. After all, the need for oxygen has increased throughout the body. Restoring your heart rate after running is an easy task. But for this you need to bring your body to the most calm state, for example, slow walking, or sit for about 10 minutes. It will be good to do breathing exercises.
The most effective workouts
In order for jogging to bring only benefit, you will have to train a lot. Moreover, it is better to do this at first not every day, but with a break of a couple of days, gradually increasing the total load. If you start jogging in the normal mode of athletes, then the heart muscle will strain above its norm. Breathing will begin to go astray, and the load on the body will increase dramatically. To avoid this, you will have to slow down and decrease your jogging distance.
Individual parameters
Also, do not forget about the possibility of calculating specific parameters. This applies to individual heart rate parameters. After all, if everything is not put on the systematic regulation of health, then the load will only interfere. The endurance indicator cannot be acquired even after several years of active sports. Understanding this will provide the necessary incentive and will guide the overall development of man. And the cardiovascular system will gradually learn to control the body.
After you have determined what the pulse should be when running and how to reduce it, carefully monitor your health during classes so as not to overdo it.