The heart rate indication is made up of ranges of numbers that shows how quickly must beat the heart during exercise. They point the intensity of the heart work. It helps folks stay physically active and protect their health.
Knowing the heart rate help to plan workouts effectively. Like this you reach the optimum impact from every step swing or leg. Keeping the heart in defined ranges you profit maxiumely from the exercise.
Heart Rate Zones and How to Use Them for Exercise
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The heart rate well measures how heavily works folk. In more difficult work the body requires more blood and oxygen. For deliver that the heart beats more quickly.
The heart rate zones form five ranges of heart indications. They range according to the effort one lays in the exercise. Between them are zones for VO2-maximum anaerobio aerobio fat-lighting and warming.
For use that you first count the maximum heart. It is the highest number of blows for minute during exercise. You find it subtracting the age from 220.
The maximum heart rate marks the upper limit of the cardiovascular system during physical activity. Important is know that none exercises in that maximum. Usually you work in undoubted percentage of it.
The heart rate commonly is percentage of the maximum safe heart. For moderate intensity it is around 50% until 70% of the maximum. During energetic exercise the target is 70% until 85%.
Some points 50% until 85% for moderate until energetic activity. For improve the cardiovascular provision you raises the heart to undoubted level and keep it 20 minutes. Ideally 50 until 75 percentages of the maximum answer for that.
You can control the intensity seeing do the pulse is in the heart zone. Use stoporilon clock or minutilon for call pulses during 30 or 60 seconds. For 30 seconds multiplikigu in 2 for the heart.
Bear koronmonitoron is other opportunity. It shows the pulse continuously so you sees as the exercise affect the heart. Like this you can work more heavily or more cleverly stay in the heartintervalo.
