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Amateur and recreational athletes all have one goal when exercising: to raise their fitness level and make progress in sports. Many athletes use devices that measure heart rate. In addition to pulse measurements on devices in fitness studios, fitness watches and heart rate belts are now indispensable. However, a large proportion of athletes do not know exactly what insights can be gained from the measured heart rate values and how to effectively design their training. That’s why in this article we want to give you a few tips and tricks with which you can make your training a little more effective. In particular, we want to bring you a little closer to training with pulse control.
First of all, what is the pulse anyway? The pulse describes how often your heart pumps your blood into your body in one minute so that it is adequately supplied. There are different types of pulses. Most often there is talk of resting and maximum pulse. One speaks of a resting pulse when the body is at rest. As a rule, the resting pulse in a healthy adult is around 60 to 80 beats per minute. The maximum pulse is the maximum possible pulse of your body. There is a rough calculation formula for the maximum pulse, which will be explained to you later in this article. You can remember: The higher the effort for you, the higher your pulse. Since every person is to be considered individually, pulse values vary from person to person. With the help of your pulse, you can control how much your body is straining and thus optimize your training and make it more targeted.
In today’s world, the pulse is at the forefront of training design. Meaning: When planning your training, there are a few factors to consider that influence how high your pulse is. Among other things, it is important to ensure that you control your loads correctly and choose the right intensity. By skillfully stimulating your body, you can make progress in training. However, you should bear in mind that you do not over-stimulate your body so that you do not get into the overtraining area when training. This could lead to you getting into a dangerous heart rate range, which in the worst case could lead to permanent heart damage.
With the help of pulse measurement, you can start here and check how good your current fitness level is and design your training accordingly. To explain more precisely how fit you are, you have to imagine two different people who cover the same distance with the same resistance level on a rowing machine. One of the two people measures a value of, for example, 125 beats per minute with the heart rate belt. The other person measures a value of 165 beats per minute. From this, it can be concluded that the person with the lower heart rate is better trained than the person with the higher heart rate. However, in addition to the fitness level, the age of the people and their state of health should also be taken into account. These factors also influence the heart rate. Roughly speaking: The lower the pulse, the less strenuous and the less strong the stimulus for the person concerned.
In order not to overexert yourself during training, you should determine the maximum pulse for you so that you can estimate in which pulse range you should train. For an exact determination of the maximum pulse, a visit to a performance diagnostics center would be most useful. Since this involves a lot of costs and effort, you can also simply remember with an approximate rule of thumb that the maximum pulse should be approximately 220 minus age.
Example: 30-year-old man, 220 – 30 = 190 The maximum pulse should be approximately 190. Since the pulse is individual from person to person, you should note here that larger deviations could also occur.
With the indication of the maximum pulse, you can now control your training correctly and design it effectively. Depending on what you set as a goal in sports, you can choose a pulse range that suits you. There are different training areas, which have different stimulus strengths and consequently also have different effects on your body. This is shown in the following table.
Table 1: The table shows five different training zones with a corresponding pulse range and the associated effect on the body
If you want to promote your health while exercising, you can train in the less strenuous area of the health zone. Here, your body gains energy through the metabolism of oxygen. You stabilize your cardiovascular system here and can train in this zone if you want to regenerate your body.
If your goal of exercising is the metabolism of fat reserves, you are in the best hands in this zone. It should be noted here that training in active metabolism is not enough to lose weight. If you achieve this goal, you should make sure that you optimize your diet in addition to sports.
If you as a trained athlete want to increase your endurance and also your general athletic performance, you can best train in the aerobic or anaerobic zone. The training load is perceived as more strenuous in the anaerobic zone. Aerobic roughly translates as energy production with the help of oxygen. Anaerobic is exactly the opposite: energy production without the help of oxygen. That is why it is more difficult for the body to train in the anaerobic zone. These two zones are the best areas to acquire effective adaptations to the training stimuli.
However, the right training pulse is not enough to make progress in training. Another important factor that influences the training result is the correct periodization of the training units. Too much training can also quickly lead to the training effect not triggering what you expect from it. Our tip here is that you take a break of one to two days between units before exposing your body to a new stimulus. This gives your body enough time to regenerate and replenish its energy resources. If you do not want to stagnate in training, it helps you here to increase your training loads in the course of training in order to avoid a decrease in the effectiveness of the training stimulus. In addition to the principles just mentioned, nutrition is also an important factor, which, however, goes beyond the scope of this article.
Disclaimer:
These are just tips and tricks and do not replace professional training advice. For professional training advice, you should carry out a performance diagnosis with an appropriate doctor.
Have fun training!
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