Physical activity, intensity of physical activity, the influence of physical activity, adaptation
Excess physical load during training may result in unpredictable consequences for your health. This is especially true of exercises fitness equipment – here the load should be calculated very carefully.
It’s no secret that sports and physical training to bring significant benefits to the whole body. But, exercising on fitness equipment, it is necessary to monitor the intensity of physical activity and to know the allowable limit, which can itself be loaded.
Dosed physical load is the main factor in the success of your workouts. Best for you load is the best means of prevention of coronary heart disease, hypertension, obesity and many other diseases. Only subject to such loads can talk about the effectiveness of practice. Load fluctuations are to greater or lesser degree – is unacceptable.
If you are experiencing during the class load is less than it should be, then you are simply wasting your time for nothing. And overexertion during exercise is a serious risk to the body and is followed by the pain in muscles and strains joints. Neither of which use, naturally, not talking. Moreover, if you suffer from any cardiovascular disease, exceeding the permissible limits may result in serious problems. Therefore, it is important to calculate the “middle ground” for you, individually. Depends on this “Golden indicator” of the pulse.
First and foremost, you must know your resting heart rate. It should be considered after you Wake up in a minute. This figure and will serve as the basic guide for the calculation of load. In healthy people it is in the range of 60-90 beats per minute.
We now turn to the calculation of load.
There is a formula by which we can with sufficient accuracy to calculate the allowable heart rate during exercise. It looks like this: from the number 220 (for men) or 260 (for ladies) need to take away the number of your age. For example, for men 40 years maximum can be pulse is 220 – 40 = 180 beats per minute.
Minimum during exercise may be the pulse is equal to half of the resulting number. That is 180/2 = 90 beats per minute. Only when the pulse rate greater than 90 beats, the effect of the workout.
You should also focus on the so-called “target heart rate”, which should be retained during the workout. For this you have received from the “220 – age” to take the number of resting heart rate, to determine 70% of this number and again to add a “normal” value of your heart rate.
In the classroom it is also important to focus on your own feelings. It is believed that the maximum heart rate, threshold heart rate”, is reached shortly before the emergence of feelings of extreme fatigue, so it is first necessary to listen to his own body.
You can also check yourself during exercise. If during class you can safely, without getting off, to say, if you have enough breath to a normal conversation – that’s all right. If you are short of breath, stop.
Overall, during the workout, do not exceed the maximum value for you pulse. If you are starting to feel shortness of breath, heart palpitations and pain, tinnitus, dizziness, excessive dry mouth – immediately stop engaging. Note to run the active processes of burning calories, just 60-70 % of the maximum load (for a healthy person).
Immediately after training, it is recommended to calculate your heart rate “recovery” and again in a minute. The faster the heart rate approaches its normal, the better your fitness. In addition, you will notice that over time, the heart rate recovers faster.
Modern exercise machines allow you to not spend your time counting your own pulse. Common today programme and counters simulators as convenient as possible for the automatic adjustment of the load.
Control of heart rate is an effective tool independent and productive workouts. If you will check your heart rate for a long time, then you will be able to tell how improved your fitness. You’ll understand when you increase the load, by the frequency of the pulse.
For clarity of their achievements you can start a diary to record your heart rate and every time to note this indicator “before”, “during” and “after” studies. So you will be able to fully control their physical activity, and therefore your body. Believe me, it is an incomparable pleasure!