Heart rate zone calculator

Heart rate zone calculator

The human heart rate or simply heart rate is the number of heart beats per minute. It is dependent on the current load, the age and physical fitness of an individual and usually ranges between 50 and 100 BPM in a healthy person at rest.

The heart rate is the most reliable and, above all, an objective reflection of the exercise intensity during training. It is individually different and is ideally compiled as part of a maximum heart rate. To simplify matters a heart rate zone calculator can be find online to help you calculate your max heart rate and your heart rate zones. Why is this important? Because your heart has different ranges, just like the engine of a car with different gears. It is recommended to calculate your target heart rate zone at which you should do sports. Different zones might be optimal for your training. Heart rate zone calculator will never be accurate, but a mere approximation, based on what you input as your max heart rate.

Your resting heart rate should be measured preferably in the morning before getting up and while still lying down. You can do this by placing your index finger on the inside of the other wrist and count your pulse for 15 seconds. Multiply this number by four. This is your resting heart rate.

Heart rate zones

The heart rate is dependent on age. The younger you are, the higher your max heart rate can be.

Most endurance units depend on the heart rate.

A basic endurance training should be between 60% and 80% of the max heart rate.

An interval training should be in the interval between 80% and 100%.

When HIIT (High Intensity Interval Training), the value should be closer to 100%.

The resting heart rate is measured after waking up but before getting up. So while one is still in bed. The pulse can be measured either by means of an electric pulse sensor or by using 2 fingers (not the thumb), the main artery scans on the wrist and the punches count. Here you count the number of beats in 15 seconds (/ 30sec) and multipiziert the number 4 (/ 2).

The resting heart rate is an indication of fitness, stress, etc. After a hard training of the resting heart rate is greatly increased – only if he is returned to initial level, the next training session should take place. Thus overtraining läst best avoided.

Heart rate zone calculator usage step by step

If you have determined your maximum heart rate by another method (eg Lactattest), you can enter this value in the last column in the top row on the link above. After clicking on any free space of the window the individual training ranges for this maximum frequency are calculated.

Heart rate? What’s this?

The heart rate is different for each person. It is dependent on the load, the age and their own physical fitness. A healthy person usually has at rest between 50 to 100 beats per minute. In cardiac patients the limits are shifted accordingly. Circa 120 times per minute the heart beats in an infant, while only about 70 beats per minute are at a 70-year-olds.

Diverse influences heart rate inferior in healthy subjects. It is held by the autonomic nervous system in equilibrium, which the parasympathetic nervous system and the sympathetic nervous system and attenuates inter alia stimulates. In bloodstream circulating hormones, particularly catecholamines.

The technical term for an increased heart rate is tachycardia. For a reduced heart rate bradycardia Tachycardia can indicate various diseases, eg. an incipient infectious disease or a mental illness. Bradycardia may also reflect disease with pathological causes. In a competitive athlete of the heart muscle to mass increases, therefore, it transports more blood. The rest of the body needs is covered already at a low heart rate, the maximum load is however higher. The resting heart rate is lower in athletes than in untrained people (source: wikipedia.de).
Determine the maximum heart rate

Especially for endurance sports, the maximum heart rate plays an important role. Only those who know their maximum heart rate, knows how high one’s own body can be loaded to the maximum, and so has the ability to control your own training optimally. The maximum heart rate can be bestimmet for a part of a performance diagnosis at the doctor and secondly also a self-test. However, the latter should be carried out only by trained athletes. For beginners on the other hand is always advisable to consult a doctor, because such a self-test stimulates the circulation and the entire body to the limit of performance.

Resting is important

Here it is important, at least half an hour to warm up the body well before testing. Then, the power is not raised for a period of four to five minutes, until you are on the verge of hyperventilating. During the last minute it comes then to the maximum intensity of the performance.

Calculate the optimal heart rate

The maximum heart rate indicates the fastest pulse which can be reached under maximum load. For best performance in training, it is now important to calculate the optimum heart rate. For those who do not know their maximum pulse exactly this can be calculated. For this, a value of 220 is believed from the then the age is subtracted. From this value can now be the optimal heart rate calculated.

The difference between heart rate and pulse

In many cases, the heart rate is called with the same meaning as the pulse rate. However, the heart rate can not be fully equated with the pulse. Thus, the heart rate provides information on the number of heart beats per minute. This is stated in beats per minute (bpm). On the other hand includes the pulse rate in addition to the number of heartbeats and their regularity as well as the rate of pressure rise. In addition there are the absolute pressure and the filling volume. Thus, the heart rate is only one aspect of the pulse.

In healthy people, it usually comes to no difference between heart rate and pulse. However, not every heartbeat inevitably trigger a pulse wave, so that there may be a difference between heart rate and pulse. This is due to the windkessel function of the aorta, which ensures that a part of the ejected from the left ventricle the blood is retained in the aorta.

This retained blood can then be passed only during the resting phase of the heart in the circulation. One difference between heart rate and pulse can be determined only at a pulse measurement in conjunction with a simultaneous ECG.

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