How to Calculate the Area of Training?
How to calculate the area of training?
You've probably already heard some of the following terms "fat burn zone", "cardio zone", "aerobic zone", "anaerobic zone"... Different authors define the different zones, different names, with different recommendations for achieving the goals. For example some say that weight loss should be trained in the area of âEUR
How to determine training zones?
To determine areas of training you need two pieces of information: the maximum and minimum pulse.
Maximum heart rate (imprecisely) calculated by the formula 220-age, and so will the one 18-year old have amount of 202. This formula is OK, but it is often very imprecise. Individuals can have a maximum rate and a 210, and some (such as the author of this paper) have a maximum pulse 167th
To determine the maximum heart rate, you need to do jogging pace of 3 miles, then you're done with 300-400 meter sprint uphill. Second, two after this effort you will get your maximum heart rate.
Minimum pulse is easily calculated. Three days in a row, as soon as you wake up and open your eyes, measure your pulse. The average value is your minimum current pulse, which to be trained so will be even smaller. Professional athletes the minimum pulse can also be below 30 beats per minute. Lance Amstrong heart pump in peace had number of 32 BPM (beats per minute), and the best white American marathoner Ryan Hall 29.
Cardiac reserve (HRR aka heart rate reserve)
Cardiac reserve is the difference between the maximum and minimum of the individual pulses. How to raise your fitness, thereby reducing your minimum heart rate, and cardiac reserve increases. Percentage of HRR is equal percentages of VO2 reserve.
HRR = HRmax - HRrest
Training zone
Now that you know your cardiac reserve you have everything you need to calculate your zones and training. It was a great start to find a very flexible training plans. Also training zones guarantee you a safe and effective workout. In fact, if you follow and run the appropriate Puls (of course you need a pulsometar) will never run too slow (training is ineffective) or too fast (training can be detrimental).
Training zones are calculated by the formula Karvonenov:
Pulse exercisers during activity = (% desired intensity) * (HRmax - HRrest) + HRrest
The desired training zone
Simply, without going into the planning and integration of training and heavy mathematics, for beginners it is important to know that running in a zone of 65 - 85% of HRR is effective training. That way you avoid one of the classic mistakes, and it is running too fast, which is the most common rookie mistake that can lead to various injuries.
Example # 1
Jogger / runner, 24 years old, does not know the maximum heart rate. Minimum pulse 72, wants to take off 3-5 pounds of fat
It is recommended that more training about 65%.
Counting max HR (maximum heart rate / max heart rate) by the formula 220 - 24 =196
HRR = 196 - 72 = 124
Target heart rate = 65% * (124) + 72 = 152
This means that the runner / runner should train not below 152 beats per minute. 85% in this example is 177 BPM, which is the upper limit above which should slow down or walk.
Example # 2
Jogger / runner, 53 years old, the maximum measured pulse 155th Minimum pulse 48
We conclude (in consultation) that this individual regularly trains
Since we know the max and min HR calculate HRR = 107
Target heart rate zone seek to 72-85% as a way to maintain form in the next 3 months
Target heart rate = 72% * (107) + 48 = 125
Target heart rate = 85% * (107) + 48 = 139
This runner / woman can train with a pulse between 125 - 139
NOTE
The pulse training is a step forward in getting to know your body and how it functions. It is a step towards a more serious understanding of running and training, but also a great school and accept responsibility for your own health and the time invested in training.
Even more interesting is monitoring changes in heart rate over time. A real sense of achievement and victory are born when you realized that the hard training pays off and that can impact on reducing your heart rate to the same intensity of training.
What what did a year ago, for example, should be 158 beats per minute, now you will need 143. This means that the same effort your heart works less, and that means less fatigue and will serve more.
It's a feeling of health that makes you run!
Lot more on: [http://www.fitness4body.com]
You've probably already heard some of the following terms "fat burn zone", "cardio zone", "aerobic zone", "anaerobic zone"... Different authors define the different zones, different names, with different recommendations for achieving the goals. For example some say that weight loss should be trained in the area of âEUR
How to determine training zones?
To determine areas of training you need two pieces of information: the maximum and minimum pulse.
Maximum heart rate (imprecisely) calculated by the formula 220-age, and so will the one 18-year old have amount of 202. This formula is OK, but it is often very imprecise. Individuals can have a maximum rate and a 210, and some (such as the author of this paper) have a maximum pulse 167th
To determine the maximum heart rate, you need to do jogging pace of 3 miles, then you're done with 300-400 meter sprint uphill. Second, two after this effort you will get your maximum heart rate.
Minimum pulse is easily calculated. Three days in a row, as soon as you wake up and open your eyes, measure your pulse. The average value is your minimum current pulse, which to be trained so will be even smaller. Professional athletes the minimum pulse can also be below 30 beats per minute. Lance Amstrong heart pump in peace had number of 32 BPM (beats per minute), and the best white American marathoner Ryan Hall 29.
Cardiac reserve (HRR aka heart rate reserve)
Cardiac reserve is the difference between the maximum and minimum of the individual pulses. How to raise your fitness, thereby reducing your minimum heart rate, and cardiac reserve increases. Percentage of HRR is equal percentages of VO2 reserve.
HRR = HRmax - HRrest
Training zone
Now that you know your cardiac reserve you have everything you need to calculate your zones and training. It was a great start to find a very flexible training plans. Also training zones guarantee you a safe and effective workout. In fact, if you follow and run the appropriate Puls (of course you need a pulsometar) will never run too slow (training is ineffective) or too fast (training can be detrimental).
Training zones are calculated by the formula Karvonenov:
Pulse exercisers during activity = (% desired intensity) * (HRmax - HRrest) + HRrest
The desired training zone
Simply, without going into the planning and integration of training and heavy mathematics, for beginners it is important to know that running in a zone of 65 - 85% of HRR is effective training. That way you avoid one of the classic mistakes, and it is running too fast, which is the most common rookie mistake that can lead to various injuries.
Example # 1
Jogger / runner, 24 years old, does not know the maximum heart rate. Minimum pulse 72, wants to take off 3-5 pounds of fat
It is recommended that more training about 65%.
Counting max HR (maximum heart rate / max heart rate) by the formula 220 - 24 =196
HRR = 196 - 72 = 124
Target heart rate = 65% * (124) + 72 = 152
This means that the runner / runner should train not below 152 beats per minute. 85% in this example is 177 BPM, which is the upper limit above which should slow down or walk.
Example # 2
Jogger / runner, 53 years old, the maximum measured pulse 155th Minimum pulse 48
We conclude (in consultation) that this individual regularly trains
Since we know the max and min HR calculate HRR = 107
Target heart rate zone seek to 72-85% as a way to maintain form in the next 3 months
Target heart rate = 72% * (107) + 48 = 125
Target heart rate = 85% * (107) + 48 = 139
This runner / woman can train with a pulse between 125 - 139
NOTE
The pulse training is a step forward in getting to know your body and how it functions. It is a step towards a more serious understanding of running and training, but also a great school and accept responsibility for your own health and the time invested in training.
Even more interesting is monitoring changes in heart rate over time. A real sense of achievement and victory are born when you realized that the hard training pays off and that can impact on reducing your heart rate to the same intensity of training.
What what did a year ago, for example, should be 158 beats per minute, now you will need 143. This means that the same effort your heart works less, and that means less fatigue and will serve more.
It's a feeling of health that makes you run!
Lot more on: [http://www.fitness4body.com]
