The training pulse the optimal heart rate for sports

In recent years, the
training pulse are becoming more and more important in sports activities. For many athletes today, effective training is no longer imaginable without determining their own heart rate. It not only provides information about the athlete's performance, but also allows the athlete to optimize the athletic load, to train in a targeted and effective manner. For people with pre-existing heart disease, knowing their exercise pulse is particularly important. In the best case they train ineffectively, in the worst case it can come to the endangerment, z.B. by the occurrence of life-threatening cardiac arrhythmia or even a heart attack.

Today, both competitive athletes and beginners design their training plans primarily according to the measured pulse values. In addition to heart rate, age, general health and training volume should of course also be taken into account in order to optimize one's own training.

Content overview:

What is the training pulse?

Pulse is the rate at which the heart beats per minute. It is always expressed in beats per minute and is one of the key measurements for the training intensity that produces the best results. For this reason it is of crucial importance for sports medicine. The heart rate under resting conditions is referred to accordingly as the resting pulse rate. Most people achieve a value of 60 to 80 beats per minute.

During intense exercise, the frequency at which the heart beats is significantly increased. However, since the pulse rate depends not only on individual factors but mainly on the performance to be achieved, the average pulse values differ in each type of sport. However, the training pulse rate is significantly higher than the resting pulse rate.

In recent years, it has been confirmed several times that in certain pulse, resp. The following table shows the maximum heart rate ranges in which a particularly high level of training success can be achieved. Therefore, this pulse zone should be neither too much under nor exceeded. However, for the exact determination of the optimal heart rate range, performance diagnostics is necessary.

How to determine the training pulse?

Even a high-performance athlete cannot complete a marathon or win an important competition if he does not pay attention to his pulse rate. Knowing your own training pulse is therefore crucial for optimizing training plans. This indicates which pulse rate range should be maintained during training. It depends on numerous different factors. Is therefore not easy to determine.

Basically, the pulse rate also depends on a person's age, weight and height. In addition, of course, the current training status also plays a major role. Although many people think of themselves primarily as individuals, there are formulas that can be used to approximate the training pulse for each person. For an exact determination, however, medical examinations are necessary.

The rough rule of thumb

If you do not want to calculate your optimal heart rate exactly, but only want to determine a rough guideline, you can use a simple rule of thumb. However, this only takes age into account. Should therefore be considered as a guide only. Z.B. first of all, the maximum frequency of exposure can be estimated with the formula 220 – age of life. The training recommendation gives a pulse range of 60-75% of the maximum heart rate(rule of thumb 180 – age). An approximate calculation of training frequency can be made using the Karvonen formula: Training frequency = (maximum heart rate – resting pulse) x 0.6 (intense 0.75) + resting pulse.

The Sally Edwards formula

For the calculation of the maximum heart rate, the Sally Edwards formula was developed a few years ago. This makes it possible to estimate one's own maximum pulse value. It takes into account gender as well as age and body weight and thus determines a slightly different value than the rule-of-thumb formula.

To calculate the maximum pulse value of a man, half of the age in years and 0.11 times the body weight in kilograms must be subtracted from the basic value 214. Women use the same formula with the basic value 210. It follows that a 30-year-old woman weighing 65 kilograms can achieve a pulse rate of ~ 188 beats per minute at most. A man of the same age weighing 65 kilograms, on the other hand, can expect a maximum of ~ 192 strokes.

Just as with the rough rule of thumb, this formula is also only an approximation. It ames a healthy heart rate in every respect. Best trained people from. In cases of high obesity, acute circulatory diseases or chronic high blood prere, the maximum pulse rate is significantly reduced. People who are particularly short or tall must also ame a different value.

The sports medical performance diagnostics

However, the maximum training pulse cannot be clearly determined with these methods. Even for healthy and trained people with average stature, they yield only a rough guide. If you want to optimize your training plans, on the other hand, you should use a sports medical performance diagnostics. This is only offered by experienced specialists. However, it is urgently necessary in order to optimally increase your own training successes. Therefore, if you are interested in performance diagnostics, arrange an individual consultation today. In our practice you will receive reliable values with which you can continue to work.

How can the maximum pulse help during training?

The maximum heart rate is used as a baseline value to determine an optimal training heart rate. There are different zone models. It is z.B. distinguish between a five-zone and a three-zone model, in which athletes can benefit from numerous advantages. These are independent of gender and are calculated on the basis of the determined maximum pulse rate, more precisely by means of ergospirometry on a treadmill or ergometeter. Each zone is defined by both a minimum and a maximum heart rate-. A maximum value defined. For this reason, the respective zones are usually referred to as heart rate target zones. Athletes should therefore always keep an eye on their own pulse during training.

The health zone

With a training pulse rate of 50 to 60 percent of the maximum pulse rate, athletes are in the so-called health zone. This is an entry zone, which is particularly suitable for rehabilitation and regeneration training. The subjective load in this range is usually perceived as very low. Training in the health zone is used in particular to stabilize the cardiovascular system.

The fat burning zone

However, sports medicine studies have shown that the body only starts burning fat in a higher heart rate range. As soon as the pulse beats have reached a value of 60 to 70 percent of the maximum pulse rate, the body goes into the so-called fat-burning mode.

When you train at this heart rate, your body primarily uses fatty acids to provide the energy it needs. Nevertheless, training does not lead to rapid weight loss. This depends, apart from the sporty activity, in particular on the nutrition. Experienced athletes perceive a training in the fat burning zone as light to medium strain. This is why it is often referred to as a chattering pace.

The aerobic zone

With a pulse rate of over 70 percent, the body enters the aerobic zone. This extends to a pulse rate of up to 80 percent of the maximum pulse value. Training in this frequency range leads to a significant increase in endurance. In addition, both the heart and the entire respiratory system are strengthened. In addition to an improvement of the aerobic capacity, there is also a significant increase in load. Even experienced athletes perceive training in this range as strenuous.

The anaerobic zone

If the training pulse reaches the range of more than 80 percent of the maximum pulse rate, it enters the anaerobic zone. This is often used by competitive athletes for the so-called development training. Even experienced athletes find prolonged training in this pulse zone extremely strenuous. However, it noticeably improves lactic acid breakdown. Shifts the anaerobic threshold higher and higher. This means that a much higher performance can be achieved in the future.

The warning zone

Finally, the heart rate zone is called the warning zone when the pulse rate is 90 percent or higher. Training in this condition represents a maximum load at the extreme performance limit of the human body. For this reason it is only suitable for professional high performance athletes. Should also be treated by them with great care. Even a few minutes in this state are considered highly strenuous by experienced professionals.

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