A person’s heart rate depends on the age, work of the heart muscle and the degree of physical activity. When doing fitness, you need to monitor your heart rate. Deviations from the norm indicate a malfunction in the body. Therefore, you should monitor your heart rate during exercise.
Heart rate zone
The number of heart contractions in a minute is called the pulse. Specialists determine pulse zones from a state of rest to the maximum load of the body. For sports activities, zone information is helpful. With heart rate in one zone, a person loses weight, in another increases stamina or can get a heart attack. The boundaries of the zones are determined by special laboratory tests that athletes pass, but at home, you can also calculate approximate indicators.
The maximum allowable heart rate is calculated by the formula Pmax = 220 - age. Depending on the larger indicator, the remaining zones are calculated as follows:
- In the range of 50-60% of the highest value. Easy run. Allows you to train the heart and blood vessels. The breath is calm, a person can talk and sing.
- 60-70% fat burning occurs. Easy run. A person can talk with a running partner.
- 70-80% develops the stamina of the body. Talking is obtained in fragments. Rapid breathing.
- 80-90% power and speed endurance. For an unprepared organism, this zone can become critical. The pulse of a normal person, physical activity at the limit. Panting, difficulty talking, redness of the face.
- 90-100% speed endurance for those who play sports constantly. The limit in which the body of a trained person will cope with the loads.
Heart rate
If the heart rate is in the range of 60-80 beats per minute, then they say that heart rate is within normal limits. Increasing and decreasing the number of strokes may depend on human activity. Normal heart rate during physical activity reaches 100 beats per minute. It is not dangerous if the heartbeat quickly recovered. Reasons that cause an increase or decrease in heart rate:
- sports training, cardio load increase heart muscle contractions;
- in athletes, the heart beats more slowly in a calm state than in an ordinary person;
- during sleep and while lying down, the frequency of contractions is lower;
- palpitations occur with fear, joy, stressful situations;
- changes occur during the day, in the morning the rhythm is less than in the evening;
- when the body temperature rises to 37 ° C or in a hot environment, the heart works faster;
- the shock frequency decreases with age;
- hormonal changes affect the contraction of the heart muscle.
Pulse and age
Contraction of the heart muscle is an indicator of human health. The heartbeat is determined in a child inside the mother. Using ultrasound, the heart rate is determined from the first weeks of the fetal life. Depending on age and size, these rates can vary from 75 to 150 beats per minute.
| Pregnancy (weeks) | Heart rate (beats per minute) |
| 4-5 | 80-100 |
| 6 | 100-130 |
| 7 | 130-150 |
| eight | 150-170 |
| 9-10 | 170-190 |
| 11-40 | 140-160 |
A smaller change indicates an oxygen deficiency and can have a negative effect on the fetus.
In newborns, the pulse remains high and decreases with age. At the same time, physical activity in a child causes a greater increase in heart rate than in an adult. This is due to the rapid growth of the body and a smaller heart. The norms of the heartbeat rate in children in a calm state are as follows: newborns 110-170 strokes, the pulse decreases with each passing year. By the age of 15, reaches the pulse of an adult - 60-80 strokes. After 60 years, heart rate again increases and reaches 90 beats.
For each age, there is a range of heart rate during sports. Maximizing it is not recommended. Permissible heart rate during exercise should be from 50 to 80% of the maximum heart rate. Therefore, it is so important to monitor your pulse. The norm for ages during physical exertion:
- in 20 years, the permissible heart rate is 100-170 beats;
- by the age of 30, indicators change downward 95-160 strokes;
- in 40 years - 90-150 strokes;
- by the age of 50, the norm becomes even less - 85-145;
- at 60 years old is 80-135;
- at 70 and over 60-120 beats per minute.
Change in heart rate during exercise
During training, the pulse rate increases, and the body needs additional energy. To obtain it, oxygen must be delivered to all tissues. This is achieved by increasing blood circulation, palpitations and increasing blood pressure.
The pulse rate during physical exertion, as a rule, increases. But sometimes there are situations in which heart rate becomes less frequent and bradycardia appears. Symptom occurs in athletes or individuals who have a malfunction in the cardiovascular system.
An uneven pulse after exercise indicates sinus arrhythmia. The heartbeat in this case is within normal limits or is rapid. This is not a pathology and usually does not require the abolition of physical activity.
Pulse in men
The pulse rate during physical exertion in men differs from the norm for women. Heartbeat during the day depends on the degree of activity of the man. A particular effect on the frequency of heart contraction is exerted by the degree of fitness of the man. In athletes, the norm will be 20-30% lower than in untrained people.
The pulse in a calm state in a man is 60-80 beats per minute. At the same time, after the last training session, at least 20-40 minutes should elapse. Time will depend on the degree of load on the man.
With active walking, the heart rate is up to 90 beats per minute. In overweight men with no daily walks, the frequency reaches 120 beats.
To calculate the maximum heart rate, a man should use the formula Pmax = 220 - age. To maintain health and physical activity, it is necessary to conduct training with a heart rate in the range of 60-80% of the maximum number of contractions.
The lowest heart rate of a man reaches at night during sleep. But it is worth noting that heart rate depends on brain activity and may increase during the REM phase.
Pulse in women
The pulse rate in women in childhood, adolescence and in adults is different. The heart rate in women depends on the following factors:
- hormonal changes in the body;
- weight gain;
- pregnancy;
- menopause;
- menstrual cycle;
- binge eating;
- diet
- strong coffee or tea;
- smoking;
- alcohol;
- fear, joy and other emotions.
The pulse rate in women with physical exertion depends on age. At the age of 20 years, the heart rate reaches 110-150 beats per minute during sports. In 30-40 years, this indicator decreases and reaches 105-140. Normally, heartbeats should recover within 20 minutes. When training aimed at the endurance of the body, the time increases to 40 minutes.
The maximum allowable pulse rate for women can be calculated using the same formula as for men: Pmax = 220 - age.
During pregnancy, the heartbeat accelerates in order to supply the mother and baby with oxygen. In a calm state in the first trimester, heart rate is 75-90 beats per minute. In the third trimester is already 90-110. The pulse decreases to normal levels after 1.5-2 months after childbirth.
The pulse after exercise (normal during pregnancy) reaches 130-150 beats per minute. The increase occurs when walking fast, climbing stairs, emotions.
How to measure the pulse?
To measure the pulse of a house, you need to find the points at which it is felt best. To do this, apply a hand to the arteries:
- sleepy;
- temporal lobe;
- ray;
- brachial;
- popliteal;
- femoral
- brachial.
The most popular method for determining heart rate is to measure on the radial artery, which is located on the wrist. To do this, put three fingers on the radial artery, feel the pulsation and use the stopwatch to determine the number of strokes per minute. For daily monitoring, measurements are taken under equal conditions. To determine the heart rate during exercise, the measurement is done at the end of the workout and after 20 minutes.
The reason for the increased heart rate
With an increase in heart rate, the following symptoms may appear: confused consciousness, fainting, dizziness, nausea, vomiting, blurred vision, increased sweating, tremor. In this case, the help of a doctor is required. There may be several reasons for this condition:
- cardiovascular diseases;
- oncology;
- poisoning;
- hormonal disorders;
- failure of the central nervous system.
Such symptoms should not appear even after exercise. Within 20 minutes, the pulse should recover after exercise. The norm is its alignment within 40 minutes.
Deviation from the norm
Deviation of the heart rate from the norm should alert and become the reason for going to the doctor. In case of a malfunction in cardiac activity, it is necessary for a person to provide peace, unbutton the collar of his shirt, wash with cold water and take a deep breath. The infusion of valerian or motherwort will help reduce the pulse. After the attack, you should visit a cardiologist.