Heart rate is a major concern and much more popular with athletes who take the time to study it in detail. It is also an excellent destination for sports training. As a result of an effort that the heart makes both during activity and at rest, an abnormal heart rate can be the cause of several pathologies.
So how do you calculate the right heart rate? How to properly grasp it in an athlete? How to optimize it?
What is a normal heart rate?
Number of heartbeats or pulses per minute, the heart rate can be measured on the pulse, on the wrist or on the side of the neck. To find out, simply count the number of beats per minute.
However, are there standards that should not be exceeded?
Before we talk about standards, it’s important to establish that everyone has their own heart rate.
At the same time, resting heart rates vary with age. For example, in an adult, the average rate varies from 60 to 80 beats. Therefore, the subject below 50 beats is diagnosed as suffering from bradycardia; and over 110 beats is called tachycardia.
Importantly, resting heart rate is not the same over a 24-hour period. Many factors cause its changes and significantly affect heart rate. Among them we can name hormones, stress, physical, physical or sporting effort. Even air temperature tends to change heart rate.
The heart rate of an athlete, what are the limits?
In athletes, the parameters change because the more a heart is trained, the better it performs. As a result, a significant amount of blood is shed with each heartbeat.
With more muscular walls and larger chambers, a trained heart has to beat less often to pump the same quality blood and lower resting heart rate.
In fact, resting athletes have lower heart rates than sedentary people. This is normal and also means that an athlete’s heart tires less during exercise than a non-athlete.
The heart rate at rest in competitive athletes can rise to 35 beats per minute without too many health disadvantages.
And what about your maximum heart rate?
The FCM is an indicator that measures the maximum number of beats your heart can sustain in 60 seconds. It’s a kind of physical limit, a threshold that your heart can withstand.
The calculation method is as follows:
HRmax = 207 – 0.7 x age
Therefore, a 27-year-old athlete’s heart should be beating at 188 beats per minute. This corresponds to the following calculation:
(= 207 – (0.7 x 27))
How can you optimize your endurance during training?
In order to maintain better endurance in training and to constantly optimize it, here are some practical tips:
The first piece of advice is to be consistent in your approach. For example, you need to go running regularly to get your body used to the exercise. Quite the contrary in irregular people, because during this period the body does not adapt and always returns to the starting point.
Gradually increase the tempo
It is a utopia to want to be efficient overnight. And the best way not to get discouraged is to keep increasing the pace and distance of the race.
For example, increase each workout by 10 minutes and measure your ability to adapt to that small increase. These additional minutes must also correspond to the distance traveled.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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