Advice 1: What's the pulse in athletes

Pulse or heart rate is an important indicator of the status and activities of the cardiovascular system. For the average untrained human norm is 60 to 89 beats per minute. In athletes, the indicators may be different.
What's the pulse in athletes
Typically, athletes training in speed-strength sports a higher heart rate, than among the representatives of different sports. More modest pulse of those whose training is directed on development of endurance.
Also beginners the pulse may be more frequent than experienced. In addition, with age the trained person is the frequency of the beating has a tendency to decline. The highest parameters in young athletes under the age of 15 years, training for speed and power. For them, the rule of 75-80 beats per minute. Those who train for endurance and has crossed the 30 year mark normal secteurs indicators of 45-50 beats per minute.
As well as ordinary people, in the supine position heart rate decreases 10 beats, than in the standing position. The women athletes the heart rate can be 7-10 beats less than men of the same age.
If an ordinary person's pulse at 60 beats less, he can diagnose bradycardia, athletes ' skiers, marathoners, cyclists-roadies 40-50 beats per minute is considered normal, as over time the heart has learned to work more efficiently. In addition, in this mode of operation improves nutrition and metabolism in the heart muscle. However, if the pulse at 40 beats and less is a serious reason for going to a cardiologist. Also, as with the indicators 90 beats above.
Unlike an untrained person, an athlete's heart is able to dramatically increase the frequency of contractions at high loads to provide increased blood circulation in the body. If earlier it was believed that his heart rate above 180 beats per minute – extremely high rate of work for hearts, that in our time the pulse is well-trained athletes can increase up to 200-220 beats without any negative consequences. However, the unprepared man's heart-rate can lead to overexertion.
When you exercise on a weight lifting pulse quickens to 120-135 beats per minute. However, many athletes may experience strain if the athlete lifting the weight stops breathing. Therefore, when training with large weights, it is recommended to follow your breath.
You should also not forget that heart rate in athletes can vary significantly depending on the lifestyle, environments, feeds, and many other factors, including individual characteristics.

Advice 2 : How to count the heart rate on exercise

Measuring heart rate is one of the most important elements of professional training. Regularly check your pulse during sports should even fans, they just want to increase muscle mass or to lose weight, not to prepare for competition. The fact that the heart rate influences the effectiveness of training by reducing or increasing it.
How to count the heart rate on exercise

Determine the best for your body's pulse rate. As a rule, the resting cardiac muscle the average person is reduced 70-100 times per minute, the physically strong who exercises regularly – 55-60 times, and a professional athlete – 40-50 times. To calculate the optimal heart rate, which should be established during training, you can use a simple formula. Subtract 220 from your age and then find out what is 75% of the resulting number. You will receive the maximum value allowed. To exceed this rate is not recommended. Too intense and long workout, during which the heart muscle is working to the limit, can seriously undermine health. At the same time exercises involving the optimal load on the heart, help to increase the effectiveness of training.

For each exercise, measure the pulse at least 2-3 times to keep track of its changes. This must be done during the "recovery phase", ie short periods of respite between heavy exercises. For example, when run after you go to the step, it's time to measure and remember your heart rate. If it is too high, reduce the load physically.

The easiest way to measure heart rate is to use a special device. It will not hinder you during training and will not be distracted by calculations. However, to calculate the pulse rate you can yourself. Both beginners and experienced athletes often prefer to measure heart rate by putting finger pads to the inner side of the wrist at the base of the thumb. Count 30 seconds, count the number of "bumps" and then multiply it by two. You can also detect for 15 seconds and multiply by 4. The pulse can also be measured by putting the fingertips on the carotid artery to his head or the femoral artery located in the groin area.

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