In the pursuit of physical excellence, modern city dwellers, exhausted by physical inactivity, sacrifice valuable minutes of morning sleep for jogging, and rush to the gyms in the evenings.
The fight against physical inactivity
Hearty food, sedentary work and movements in the car collect their victims: people get better, their stomachs grow, their muscles grow loose, the pressure rises, and the heart begins to beat intermittently. In order to avoid
premature aging and maintain health, you have to make your pampered body move.
The main consequence of physical inactivity is the excess fat reserves that can be burned out only by hard work: weight loss has become the goal of thousands of people, mature and very young, men and women. They go on cruel diets or, to exhaustion, burden themselves with all sorts of exercises. At the same time, the bulk of the fighters for physical beauty do not take into account the real capabilities of their own body and believe: the harder the better.
How to calculate physical activity
Nutritionists, sports instructors warn that a reasonable calculation of the right loads will help to achieve the goal and maintain good health. Carvonen's formula is a convenient calculation system for all adherents of an active lifestyle. Everyone should understand that the body is a complex biochemical system that cannot be operated randomly, and too intense loads are just as harmful to it as dubious "fast" diets.
An ordinary person, far from sports, decides to take care of himself, as he begins to realize that weight loss will return him beauty and youth. But very often, trying to lose weight, pump up the press, arms or legs, remove the stomach, people go too far: they overload the body, their condition worsens. To prevent this from happening, there is a Carvonen formula: it will calculate individually for each person, regardless of gender, what loads are permissible for him, taking into account age and level of fitness.
Regulator - Heartbeat
At the same time, insufficient loads will not give the desired result, and the fight against excess weight may be in vain: the mechanism of fat breakdown simply will not start. And in this case, Karvonen’s formula will become indispensable: it is easy to calculate with what intensity you need to work out so that the weight goes away and the muscle mass is preserved.
The essence of the calculation is that exercise intensity is associated with heart rate (HR): the more
often the pulse, the higher the physical intensity, and vice versa. It is important that during training a certain level of heartbeat frequency is achieved - the so-called target heart rate zone (CZP). For each, it is calculated individually.
The target zone is located in the middle between the allowable lower and upper limits of heart rate. Within these indicators, it is necessary to keep the pulse during training. It is better for beginners to adhere to the lower limit, increasing the intensity of classes as the body adapts to the loads. Exceeding the limit of the CZP is harmful and dangerous for the body.
Intensity thresholds
How does the heart rate formula calculate Carvonen? The most famous simplified form of the formula is “220 minus age”: the resulting figure shows the maximum allowable heart rate threshold.
But this calculation is insufficient, because it does not take into account the gender of a person and does not determine the target zone with a lower boundary. For example, the Carvonen formula for women involves adding another figure to the calculations: “220 minus age and minus 6”. However, this formula is not complete.
Experts do not consider the formula to be scientifically sound, as, however, the inventor himself, the Finnish scientist, by whose name it was named, did not consider it as such. Nevertheless, the Carvonen formula for men or women is used in health groups, with independent training and by fitness professionals to calculate the individual target heart rate zone.
A more complex version of the formula makes it possible for everyone to correctly build the training process, distribute the load so as not to harm the body, but at the same time achieve the desired effect. For an extended and more accurate calculation, another indicator is needed - heart rate at rest. To determine it, you need to measure the pulse in the morning immediately after waking up, without getting out of bed. Even in the formula, the intensity factor is taken into account - this is 50-80% of the maximum heart rate. Now you can refine the formula:
(220 minus age and minus heart rate at rest) multiply by the intensity factor plus heart rate at rest.
Calculation of the target zone of the pulse
Imagine a calculation formula for a 40-year-old man who is just starting his classes: (220 - 40 - 70 (for example, such is his pulse at rest)) x 0.5 + 70 = 125. The conclusion that follows from this calculation: a forty-year-old man with no experience classes it is not recommended to exceed the limit of the TsZP - 125 beats per minute. If he has sufficient experience, then the coefficient can be replaced by the maximum - 0.8. Then the upper limit of his pulse during classes is 158. Summarizing the data, it can be said that the permissible heart rate of a 40-year-old man during classes is in the zone from 125 to 158 beats per minute, and he must choose the optimal one depending on his physical condition.