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To keep tabs on your training, it's a good idea to monitor your heart rate regularly. Read on to learn more about the different expressions.
Why monitor your heart rate?
Your heart rate is a good indicator of how much effort you put into your workout. Targeting different heart rate zones allows you to focus on burning fat or improving your endurance. By paying attention to your heart rate, you can avoid falling into the trap of over - or under-training. Put you on the most direct path to your goal. Therefore, any exercise should keep your finger on your pulse. That's why it's always a good idea to monitor your heart rate during each workout.
Endurance athletes, in particular, rely on their training pulse to gauge their fitness level. Varying intensity of exercise is crucial to making progress in this area. Interval training - short bursts of moderate intensity in the aerobic zone, alternating short bursts on the anaerobic threshold - is a great way to increase speed and endurance. The same applies to muscle endurance training techniques such as HIIT.
What's the difference between heart rate and pulse?
Heart rate =/= pulse. Heart rate (the number of times the heart beats per minute, or BPM) is just one aspect of the pulse. Other aspects include the regularity of the heartbeat, the rate of pressure rise, the absolute pressure and the filling volume. However, in a healthy individual, the heart rate is almost identical to the pulse, so these terms are often used synonymously.
Resting heart rate and maximum heart rate
In order to monitor your heart rate, you need to remember two numbers: resting heart rate and maximum heart rate. Resting heart rate is measured at rest without any physical activity. If you are in good health, it will usually be between 50 and 100 BPM. If you're perfectly healthy, it could be even lower. Maximum heart rate is the BPM measured during maximum exercise. A simple rule of thumb for calculating this number is 220 minus your age. More accurate numbers can be obtained by reading your heart rate or performing a performance test. After all, everyone's heart is different.
Rule of thumb for calculating maximum heart rate
Man: at the age of 220
Women: the age of 226
Heart rate monitoring technology
There are some very simple ways to check your pulse manually. There are also activity trackers with integrated sensors that automatically record your performance data. These modern devices provide more accurate values that can help you optimize your training. You can also wear them as a watch to keep track of your center rate throughout the day.
The most popular heart rate monitoring techniques are as follows:
1. Check your pulse on your wrist
This involves checking your pulse below the thumb on the inside of your wrist. Use your index and middle fingers to gently press just below the wrist joint. Count how many times your heart beats in 15 seconds, then multiply that number by four to find the number of beats per minute. The downside of this approach is that you can become clumsy: without the help of technology, it's easy to make mistakes.
2. Check your neck for a pulse
You can check the pulse in your neck by placing your index and middle fingers in the hole between your windpipe and the big muscles in your neck. According to the light. Count the number of times your heart beats in 15 seconds, then multiply that number by four. One can often detect a pulse in the neck more easily, but this is hardly cutting-edge in terms of measurement methods.
3. Check your pulse with a stethoscope
Like a stethoscope used during a physical examination, you can also check your pulse by listening to the sound of your heart beating. The head of the stethoscope is placed directly on the skin of the chest area for 15 seconds. You get the value times 4. Medical practitioners are often very good at using these devices and getting accurate readings from them.
4. Monitor your heart rate with a chest strap
Chest straps were once the go-to tool for fitness enthusiasts to monitor their heart rate while working out. Electrodes in the chest band measure the electrical pulses emitted when the heart beats, and the resulting voltage difference between the left and right sides of the body. The data collected by the belt is then transmitted wirelessly to a compatible device, such as a heart rate monitor. Because the electrodes need to be as close to the body as possible, high-quality chest straps are usually made of soft fabric. If the heart rate sensor doesn't seem to be working properly, it can help moisten the chest band with a little water.
5. Heart rate monitoring and fitness trackers
Optical measurement is the latest method to detect pulse. The back of the dedicated sports watch is integrated with optical sensors to monitor heart rate.
These sensors use leds and photodiodes. The leds shine light to a depth of a few millimeters into the skin, which is then reflected back into the blood. Using the information from the reflected light, the watch can calculate blood flow and thus your heart rate. Many fitness enthusiasts find chest straps too structured and prefer sports watches. SMART fitness trackers, such as the BP PRO SMART WATCH, are designed to keep an eye on your long-term health and monitor your heart rate during exercise or daily life. They upload the data to the BP app so you can look at your personal data and use it as a basis for optimizing your training program.
What are the different heart rate zones?
Your body and circulatory system will be affected differently depending on the heart rate zone you are training in. Maximum heart rate depends on a range of factors, such as weight, height and personal health, but the following can be used as a rule of thumb:
Healthy heart zone: 50-60% of maximum heart rate
Workouts in this area target the cardiovascular system, making it a particularly good choice for fitness novices.
Fat burning zone: 60 to 70% of maximum heart rate
The body makes more use of fat stored in this heart rate area. The cardiovascular system also gets a good workout.
Aerobic zone: 70 to 80 percent of maximum heart rate
If you're in the cardio area, you feel like you're working hard, but you can go a little deeper. The body burns carbohydrates and fat to fuel exercise. The cardiovascular system, lungs and metabolism all benefit equally.
Anaerobic zone: 80 to 90% of maximum heart rate
Exercising in an oxygen-free zone is especially good for building muscle (weightlifters) and improving performance (endurance athletes). Interval training involves short periods of training in an oxygen-free zone.
Red Line: 90 to 100 percent of your maximum heart rate
The heart rate in this area is very dangerous! Experienced competitive athletes do this energy-sapping short interval training under professional supervision in order to improve their performance ahead of major events.
The information provided through our blog or email is not intended to and cannot be a substitute for professional medical advice, diagnosis or treatment that can be provided by your own healthcare professional. BP does not attempt to diagnose, treat or cure any physical illness, or any mental or emotional problem, disease or condition. Our blog is designed to help you reach your health goals.