Today running is truly one of the most accessible and popular sports. First of all, it improves not only the general state of the body, but also allows you to keep it in tone. Despite this, running requires a conscious and not indifferent attitude. One of the major and important factors during exercising is heart rate , and it is important to track it not only during exercise but also after.Besides, if we take into account the development of modern technologies, today we have the opportunity to choose the appropriate gadgets for our needs and tasks. Let’s start.
Pulse is the jerk-like oscillations of the walls of the arteries associated with cardiac cycles. This is the first thing that people check if they seek medical help. One can mistakenly think that this indicator does not provide enough information about the general state of the body, but it deserves special attention. Heart rate frequency helps determine heart malfunction and other diseases.
There are three types of pulse:
– arterial – rhythmic jerk-like oscillations that take place when the arteries are filled with blood;
– venous – pulsation of large veins on the neck and other large blood vessels located in the immediate vicinity of the heart;
– capillary – redness of the edge of the nail plate, depending on the heart rhythm.
Factors affecting the pulse
Age of a person. Over the years, the pulse increases due to weakening of the overall physical shape and condition of heart muscles.
Exercise of the body. 60-80 beats per minute is the pulse of a person in the regular state.The athletes are a bit different. Given constant physical exertion, their heart muscles, like all other, also develop. Under the influence of training, the muscles of the heart become stronger and work more efficiently. For example, a trained heart can pump more blood through the vessels in one contraction, which leads to general decrease in the pulse.
Body weight. The total weight of the body also strongly affects the work of the heart. For overweight people, their heart muscles work with increased stress, which can lead to tachycardia (an increase in the heart rate from 100 beats per minute).
Overall activity. Different muscles affect pulse in different ways. When we are in an upright position, the heart needs more energy to pump the blood through the body rather than when we are horizontal. For example, when we climb stairs or run uphill, it is much harder for us than walking on a levelled surface.
Dehydration of the body. Inadequate fluid intake makes our blood more dense, reducing the amount of plasma. The less plasma we have, the more muscles need to work to supply the body with oxygen. As a result, our heart rate increases.
Nutrition. For normal and productive work of our body we need proteins, fats, carbohydrates. Under different loads and intensities, our resources are used in different ways. If you start a training session when you are hungry, it will be more difficult to maintain an even pace at the right pulse. There is fatigue and tension, which will only intensify. Preparing for training, you need to bring the source of carbohydrates with you as a familiar and convenient snack.
Body and air temperature. In warmer weather the heart rate will be higher than usual, when it’s cool, the heart will beat more slowly, even with equal loads. This is how the mechanism of thermoregulation of our body works.
Emotional state. Our emotions are also able to influence the pulse through hormones through the autonomic nervous system. In a state of rest, it decreases, in an excited state – it rises. It is important to remember that a person is able to control the pulse through his emotional state.
Genetics. Our genes greatly affect the heart rate at rest. The difference can reach up to 20 beats per minute for two people with the same physical form, load and age. It is useless to compare your indicators with others. A human body is unique. It is necessary to study it individually, analyze it and draw conclusions from their own indicators.
Stress, alcohol, smoking and other negative factors negatively affect not only the general condition of the body, but also make the heart work faster and also wear out faster.
How and why should you control the pulse
Monitoring heart rate during exercise allows not only to monitor the overall condition and effectiveness of the body, but also to control the amount of calories burned, if you are trying to lose weight. When running or in other training you can rely on your own well-being (the best indicator), but depending on the situation, measuring pulse will be necessary. You can control heart rate with the help of:
– counting heart beats on the carotid artery or on the wrist.Here the heart beat is felt best. You can measure the number of beats in 10 seconds and multiply by 6 or 15 seconds and multiply by 4. The result will be inaccurate, but close to real indicators.
– gadgets.Today, there is an abundance of accessible devices, the most effective of those for measuring heart beat are watches and gadgets with a breastplate. The sensor is fixed to the chest with a strap, and the data that is counted is sent to the synchronized wristwatch. Their capabilities vary from manufacturers, but most have an excellent function that notifies you of exceeding the given threshold of a heart rate.
Gadgets for measuring heart rate.
Today there is a large number of manufacturers and gadgets themselves, which position their products as the most necessary devices for sports.But do not be fooled by marketing tricks and buy everything. You need only a few devices that will help you monitor the state of your body and not turn into an “electronic boy”.
The first thing to pay attention to is a sports wristwatch. They differ from conventional wrist watches not only in design, but also in their functionality, adapted for sports. Models can be different – from simple to multifunctional. For example, a clock, a timer, distance calculator, calories calculator, heart rate, pace and GPS. If you are an amateur, basic sports wristwatch with the optimal set of features – heart rate monitor and gps – will be enough for you.If you decide to prepare for the race professionally, you need to approach the matter more carefully. The cost of these devices will be higher, but their functionality is useful for all occasions. It should be noted that all participants of the 9th Wizz Air Kyiv City Marathon have the opportunity to get a 15% discount for the purchase of the Suunto sports watch line. You can take advantage of the discount at the Sport Fest UA .
When practicing jogging, the most necessary gadget is the heart rate monitor. The device consists of two interconnected parts – a wristwatch and a chest sensor that reads the heartbeat. Both parts are synchronized, which allows you to monitor the indicators on the watch, and not pull the shirt up to the breasts while running to check the data. In the technology race, the manufacturers develop the “all in one” option, but such devices are much more expensive.
While doing sports, it is very important to monitor the general condition of the body and the work of the heart. Higher or lower heart rate, depending on the load, can lead to the most undesirable consequences and decrease the effectiveness of the training. In such cases, the heart will not work effectively to pump blood movement and ensure general metabolism.Therefore, this kind of training would not benefit the body.
Friends, let’s approach training with intelligence, monitor our health, enjoy running and continue preparation for Wizz Air Kyiv City Marathon. See you at the starting line!