Physical activity can have positive effects on the human physique and psyche. This or something like that is the widespread opinion among the population. But it is often forgotten that “wrong” training often leads to negative or undesirable results. Overly ambitious sporting efforts quickly lead to overloading of the cardiovascular system, which in some cases can culminate in a heart attack in the untrained. The human pulse, or rather the heart rate, is an indicator of the “correct” training. This counts as an exertion indicator from which the current stress on the body can be read. With the help of the heart rate, conclusions can be drawn about your own training behavior in order to ensure an individually balanced and above all health-promoting training. The constant control of the heart rate protects the athlete from overexertion, which – as already mentioned – is not without danger, especially under high stress. On the other hand, there is the possibility of optimally planning the training in order to achieve the greatest possible training effect. Regardless of whether you want to build up your stamina, increase it or reduce weight.
Heart Rate Monitors
With the help of modern heart rate computers, also known colloquially as pulse monitors, the individually optimal heartbeats per minute can be calculated and controlled. Such a heart rate computer usually consists of a wristwatch with a display and a chest strap that measures the heart rate and transmits it telemetrically to the watch. There is a large number of manufacturers who offer such devices in all price ranges and with different specifications.
Furthermore, the modern cardio machines in fitness studios have receivers for the chest strap and can even take the pulse into account directly in the training programs. In order to be able to start pulse training, the athlete needs his “maximum heart rate”, which can be used to define the various training areas. It is possible to roughly calculate this value (220 – age), but this cannot be more than a guideline value. In order to get an exact result, it is advisable either to have a measurement carried out in the fitness studio or to use a heart rate monitor that can determine the “maximum heart rate”.
Guide Values For Training
The following guidelines apply to training, depending on the training goal: Light training between 50% and 60% of the maximum value helps to stabilize your health. For optimal fat burning, it is advisable to keep the pulse between 60% and 70% of the maximum value. if you want to increase your endurance, you should vary your training heart rate between 70% and 85%. Overall, with balanced, health-oriented fitness training, the pulse should be between 50% and a maximum of 85% of the calculated maximum pulse.