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Training in the pulse zones
Table of Contents
1. The era of heart rate monitors
These days, electronic devices that measure your heart rate during exercise are the norm. They tell you how often your heart beats. Then they multiply the result by 4 and they get the post-exercise heart rate. Special watches, strap-like transmitters worn on your chest, pulse readers that are equipped with moving runners, stationary bicycles, and other exercise devices serve a specific purpose.2. Pulsometers with a pulse density of less than 1 μm
But to do that, you need basic information about how you respond to exercise, and by displaying the right heart rate data on the monitor, the device can become your personal trainer, controlling your workout intensity, and heart rate monitors have the ability not only to read, but also to program training.3. The threshold of oxygen-free conversion
This is the level of effort intensity. It is the limit of the body's transition from work using oxygen metabolism to work without oxygen. Continued effort in this range is characterized by the intensification of energy production processes with insufficient oxygen. The reason, of course, is the increase in intensity of effort. What is this goal? The state of an organism in which running, cycling, swimming or any other form of movement becomes difficult to continue.4. Methods for determining the oxygen-free change threshold
This is an invasive method because it involves taking blood from a person who is training. These include various field trials, races, maximum, progressive efforts. Based on these, a threshold of oxygen transfers is established. As the intensity of exercise increases, not only the heart rate increases. Careful observation of the body during exercise can indicate where the stages begin, i.e. where the threshing floor begins. The study of the concentration of this compound in the blood serves to determine the blood level of the bioavailability of oxygen.5. The threshold for oxygen-free conversions at the reference point
The threshold for oxygen-free conversions is the range of 4 heartbeats. The heartbeat zones tables are formed based on the measurements of lactic acid concentration and other parameters characterizing the effort in a given area. The zones above this thresehold are less than below the threshing floor.6. Examples of arterial zones active regeneration
The lowest zone is also the effort, although the intensity is very small or very small. We accelerate the recovery of the body. Exercise or training in the active regeneration zone does not overload the muscles, but it makes the muscle bleed better. The lowst zone of effort is the range in which the effort causes at least the slightest adjustment changes. We use effort of this intensity to regenerate after really burdensome and intense training.7. The oxygen threshold
The amount of air we breathe and exhale is increasing rapidly, but it's still an oxygen effort. This is because of the increased ability to use fat to produce energy. The calorie value of one gram of fat is greater than carbohydrates or proteins. Another zone can be called an oxygen threshold zone or a moderate oxygen effort zone. Training in this zone allows you to prepare for long-term exercises that take a few or even several hours. We have a lot of fat in the body. So the organism has the most appropriate strategy to cover energy expenditure for very long, not very intense exertions.8. It's the dairy subway
The body adapts to the task, covers its energy requirements, supplies and absorbs oxygen. There is no increase in the concentration of lactic acid in the blood, although its production is already significant. Training in the subcutaneous zone improves muscle strength. This prepares it for even more intense exertion. The dairy substrate zone is characterized by subcutanious effort, just below the threshold of oxygen transition. There are no oxygen deficits. The body does well with its weight.9. The milk threshold
There is a gradual acidification of the body, which results in a refusal to continue the exercise. Different athletes show different tolerance to the accumulation of lactic acid and other effects of the intense activity of oxygen-free metabolism. It is worth emphasizing that this is really the maximum time when such an intensity of exercise can be maintained. Training on the threshold of oxygen transitions and above it does not allow for too much training volume in the microcycle. Its amount increases more in the later stages of training, when the intensity is greater than the volume. The body no longer provides itself with adequate exercise intensity.10. Oxygen capacity
The body's oxygen uptake in the effort above the threshold increases until the maximum oxygen downtake is reached. This last trait was thought for a time to be a major measure of an athlete's endurance capabilities. Later, this trait stabilizes and does not improve even with the use of the heaviest of the hardest workouts. Also, the possible range of this improvement increases by only 20 30%. Much more important in the diagnosis of exercise is the percentage of the maximum progenital oxygen downfall that is able to trigger the athleate in the area of exercise on the metabolic fat content only.11. Oxygen-free capacity
These are repeated attempts at maximum or sub-maximal intensity to transform with regenerative exercises. This would be a very small amount of training, and the effect would be unlikely to meet expectations. To improve their utilization by the body. A series of such attempts are carried out with short and long intervals between series, for regeneration. As a result, a source of energy will be omitted, which will not match the training in this zone. This will be useful in many competitions, it will require less resistance in endurance sports.12. It's a read from the heart rate chart
For runners with a breast threshold zone of 183186 heartbeats per minute, the other zones will be as follows: active regeneration: below 156; oxygenthreshold: 156166; speed: 167175; lactation subprong: 176182; oxygen capacity: 187194; oxidation capacity: above 195.13. Different efforts generate different heart valves
What's the difference? The same range of heartbeat that represents the threshold of oxygen transitions does not mean that it occurs both when you run and when you ride a bicycle, for example, or when you swim. If for running, the heart rate is 183 beats per minute, then for the same person on the bike, this range will be achieved at a heart rate of 7 beats less, or 176. These differences mean that determining the heart rates is not as mathematically straightforward and probably not so good, because the human body is not so easily able to achieve this level of oxygenation.14. Don't just follow math!
There are different weather conditions, body temperature, air humidity, time of day, well-being, emotions, other nutrition, hydration. It can just happen sooner, at a lower heart rate, or later. There are several ways to deal with it. One is the body's fatigue level, another is its condition under the influence of exercise. All of these factors can affect the threshold of oxygen transitions. So identifying the training load in a given exercise zone can be difficult and inaccurate.15. How to identify the load in a given zone?
This way, you'll start to learn about the impact of the factors that accompany your heart rate in your exercise, and you're going to start to better identify the loads in that area. Write them down in your workout diary as carefully as you write down the load and the heart rate you get.16. A classification of the perceived effort
The area of active regeneration will be associated with calm breathing, during which you can sing and speak in full sentences while exercising. However, further increases in the intensity of exertion in the rhythm zone will result in heavier breathing. At the same time, avoid talking. Very heavy milk will determine the threshold of deep breathing moment, and it will be difficult to capture the air at the moment of intense breathing means that you will not be able to exert pressure on the pulse.17. Limit the number of zones!
It may be the number of zones 34. You may not be more precise then, but it will increase the accuracy of correctly determining the effect of a given training stimulus on your body. Limit the number. For example, in the oxygen, mixed (oxygen-free) and oxygen-free zones. This is another way to deal with the problem of identifying effort in a given zone.
