A heart rate can vary from 60 to 80 beats per minute. But depending on various factors, this value can vary greatly. So let’s find out what is the normal heart rate?
For professional athletes, such as skiers, the heart rate can drop to less than 40 beats per minute. This is due to the training of the heart, or rather, an increase in the volume of blood pushed out at a time, the so-called stroke volume.
With an increased heart rate in a calm state, there is a need to start monitoring heart rate, consult with a doctor and take care of heart health!
The heart is the same muscle as other muscles, so it needs to be trained!
WHY IS HEAR RATE INCREASING?
In any case, with an increased heart rate and feeling unwell, you should get consulting from a doctor.
The heart pumps blood into every cell of our body. The greater the need for oxygen and nutrients, the more it is necessary to pump blood. Therefore, when we are doing physical exercises, our heart rate rises.
With an increase in body weight, there is a need for a larger volume of transported blood (more cells need to be washed). Accordingly, the heart rate will increase. If body weight increases to high values, the heart will be under heavy stress. That is why overweight people have a risk of heart problems.
WHAT IS NORMAL FOR A CHILD IS NOT NORMAL FOR AN ADULT
- the rate for children up to 7 years old is the heart rate up to 95 bpm, if the child is even smaller, the heart rate may be higher
- for children 8 to 14 years old, the heart rate should already be within 75-85 bpm
- for older children and adult heart rate 60-80 bpm
- athletes with a trained heart 30-60 bpm
CAUSES OF HEART RATE DISORDERS:
- Exercise stress. Muscles begin to consume more blood.
- Emotional stress. Increases the needs of the body.
- Lunchtime. The need for additional resources for food processing.
- Exposure to toxic substances or hormonal disorders.
- Our psychological state can also seriously affect the functioning of the heart and our general health.
HEART RATE ZONES
At rest, our body does not need a large volume of oxygen or in the rapid transport of nutrients. Therefore, at rest, our pulse is minimal.
Rest zone – up to 80 beats per minute.
The maximum stroke volume is achieved on a pulse of 120–130 bpm, and may increase in some people to a frequency of 150 bpm. This is a safe pulse for the heart for it’s training. It is also suitable for burning calories.
Heart training zone – 100-150 beats per minute.
With a further increase in the pulse, the stroke volume does not increase anymore, so there is no point in using a higher pulse rate to train it. Such a pulse allows for strength training.
Area for strength training – 150-170 bpm
With further increase in load and pulse, the body begins to go to its maximum limits. This zone is no longer conducive to training the heart, but on the contrary begins to destroy it. Permissible for competition or extreme cases.
Maximum pulse area – over 180
HEAR RATE IN SPORTS
In order to achieve success in sports, you need to follow the principle of the progression of the load. That is, to constantly increase the load on the muscles. If you do not increase the stroke volume of the heart, then the pulse can move out of the safe zone to values of 190 and higher. With a very negative impact on heart health. Therefore, after a few years of such training, you can get serious problems. What to do then? Only one way out – to train the heart.
HOW TO TRAIN YOUR HEART?
How much and how to train to increase heart volume?
Experimental data suggests the following:
- to increase the volume of the heart by 20% is necessary. Classes every other day, that is, 3-4 times a week, about 120 minutes. The heart rate zone should correspond to the heart training zone (volume increase) – this is 120-130 bpm. This option is suitable for most people.
- to increase the volume of the heart by 50-60%. Carry out aerobic training every other day, 2 times a day for 120 minutes.
- to increase by 100% or more. Training every other day, more than 4 hours a day. Possible ranges of 2 hours.
Duration of training: 3-4 months.
When we stop training, the heart will begin to decrease with time, the stroke volume, respectively, also. But it will never return to the previous state. But despite this, some fitness remains. That is, some improvements remain with us forever. With the resumption of classes, the volume of the heart reached earlier, quickly return.
In a trained person, the hearts will be simply stretched, large in volume. And its size will be relatively easy to maintain at the proper level. But, for the rest of his life, it will in no way remain so. To maintain the maximum amount you need to constantly train. If not, it is more expedient for the body to reduce unnecessary volumes.
With a high load on the heart, there are injuries on it, after which these injuries overgrow, and, like on our body, scars form on it. These scars are the connective tissue that does not work. This is an extra ballast on the heart, which increases its mass, but not volume and not its strength. That is why an enlarged heart may indicate possible problems. Therefore, take care of your heart and follow the frequency of your heart rate to be always in good health and well-being.