Heart rate when exercising
The heart rate, also known colloquially as the pulse, plays an important role in sport. It shows how often the heart beats in one minute. When exercising or doing sports in general, you should make sure that you do not overload your body and that is exactly what your heart rate can help you with. In addition to controlling your heart rate, your own body sensation is at least as important.
The heart rate in Quiet is around for a less trained person 70 beats per minute. she can depending on age, physical fitness or anatomy with every person very much differently be. The more trained is a person the lower the resting pulse (the heart rate) as the heart and the Cycle works more economically and therefore fewer strokes are needed to provide the body with sufficient blood to supply. At Top athletes the resting heart rate can go up to about 40 strokes be lowered. The heart rate is also an indicator of how fit and how trained is a human. A increased heart rate means not alwaysthat one Person is not fit, rather can also on Heart muscle infections or Hardening of the arteries Clues. This is indicated by the fact that the heart rate increases significantly at rest.
Based on the resting heart rate the heart rate increases with increasing physical exertion. After getting up in the morning you go to the kitchen to have breakfast and then clean it teeth. The heart rate increases a bit because the body moves and needs more energy. When doing sports if you try harder and the pulse increases so much that all important functions are maintained can and Muscles and organs are supplied with sufficient blood and nutrients. A ten kilometer jog, for example, increases the pulse to around 140 to 150 beats per minute. The faster an athlete jogsthe higher the heart rate rises and the more strenuous the strain on our body. At some point the body reaches its upper limit in terms of heart rate and the maximum possible load. This Upper limit is the Maximum heart rate and should only from trained athletes be maxed out. And then only with individual intensive training loads or in a competition. With continuous or often repetitive Maximum pulse load can health problems consequences.
The maximum heart rate (MHF) is with everyone different and has Nothing with the individual performance to do. When planning and controlling training, however, the heart rate plays an important role. The optimal heart rate for training can be achieved through Formulas or one Field test be determined.
In order to determine the MHF yourself, you should be sporty and do sport regularly. After a loose Warm up the pace is increased continuously until after two minutes with maximum load you run up a slight incline. Immediately afterwards you measure your Heart rate and thus determine your approximate maximum heart rate. This test should only be used in one recovered state take place there otherwise the MHF falsified would. Another possibility the determination is the calculation of the MHF by means of a formula. A rule of thumb for calculating the MHF is: 180 minus age. However, this formula refers to untrained people who have so far practiced little or no sport. According to this formula, a 22-year-old young man should train at an MHF of 158 beats per minute and Sports float. Especially at the beginning, amateur athletes should be careful not to overwhelm their bodies, but to slowly work their way up to a higher level. Long training units with a moderate heart rate are recommended for beginners and are clearly preferable to short, intensive units.
At trained peoplethat their Increase performance want, can and should the pulse now and then the maximal Upper limit achieve, otherwise at some point no further improvement can occur. In the case of trained athletes, a different starting value is assumed for calculating the MHF using a formula. Here the MHF can be expressed with the formula: 220 minus age calculate. But it is also important not to overdo it for fit athletes and only exhaust the MHF in individual training units in order to avoid overloading.
Positive effects on our body
Sports has known positive impact on our body, especially on that Cardiovascular system. Those who do sport regularly increase that Stroke volume of his heart. That is, it is per beat more blood through the Arteries of the body is pumped. But not only the increase in volume plays an important role here, but also the beating power of the heart, which improved. Through these optimizations, the so-called "Athlete heart“ work more economically and the body, and especially those that are important when moving Musculature optimal with oxygen and other important ones Supply nutrients. Without the supply of nutrients like potassium, magnesium, carbohydrates, etc. man can use his athletic performance does not last long maintain. The consequence of the adaptation symptoms of the cardiovascular system are increased athletic performance and a lower heart rate of the body in peace and while sleeping.
Heart rate and cardiovascular system working together
Heart rate and Cardiovascular system are in a close relationship. The cardiovascular system fulfills vital tasks, transports oxygen and nutrient and regulates the heat supply. The heart is the engine of the human body and cares about that Vascular system that e.g. the muscle cells are always sufficient oxygen received, since otherwise no physical performance would be possible.
To ensure this supply a balanced relationship between heart rate (Pumping capacity of the heart) and the demands of the cardiovascular system. The Heart rate with her strokes ensures that there is enough, especially during sport fuel (Nutrients) is transported to the muscle cells and through there Combustion to energy is converted. The body needs this energy in order to produce the to provide physical performancethat is required in exercise and sport.
The more intensely the person moves, the faster the heart has to beat and the higher the heart rate has to be.
The feeling for your own body is becoming more and more important
In addition to the heart rate, another point has come to the fore in recent years. In fact, it seems like that the theory of MHF is outdated. The feeling for your own body is becoming more and more important and can even be more effective in training control than heart rate control using a heart rate monitor. Especially in the area of Cycling the determination of the wattage has prevailed and the Heart rate control almost completely replaced. in the Popular sports area But the heart rate monitor is still one of the many to be found helperto that training to control. At Runners is the performance measurement in contrast to the cyclists not so easy and the speed is often called indicator used. Straight Forms of training like High Intensity Training (HIT) can be achieved through pure Pulse control not effective Taxes. The development of a good body feeling is of great importance here. It is of no use to athletes if they brake on an incline just because the heart rate monitor starts to beep. In addition, a slight overload is essential for successful training development. Because without a training stimulus, there is no progress.