How to train to progress and not cripple your own heart?

😥Do you give your all in sports, but after training you feel tired instead of energetic? Or does your pulse go off scale and you have difficulty breathing?

🚨 It is important to know your limit so that physical activity is beneficial and does not exhaust your heart.

🙌🏻Science - sports physiology allows you to determine a training regimen that will be beneficial to an athlete and will allow you to maintain your health. The paradox is that usually the result requires not super-heavy training, but training at the correct pulse frequency and duration. So where to get that correct frequency? It can be calculated by knowing when the body can maximally absorb oxygen (VO2max), you can use the curve of lactic acid titer in the blood and, finally, modern mathematical algorithms built into “smart” watches can give a first approximation recommendation about pulse zones. It is important that these devices not only optimize the training process, but also allow you to warn in time about a problem that you should consult a doctor with.

📌 How to measure your pulse correctly?

• Manual method: place two fingers on the radial artery (wrist) or carotid artery (neck). Count the beats for 30 seconds and multiply by 2 (gives a more accurate result) or for 15 seconds and multiply by 4.
• Gadgets: fitness trackers and smartwatches automatically record your pulse rate and can warn about excessive loads.

📈Rate of heart rate during exercise:

• Light activity: 50-60% of your maximum heart rate.
• Cardio for endurance: 60-70%.
• Intense training: 70-85% (but it is important to monitor your well-being).

💡 Formula for calculating maximum heart rate:

220 - your age. For example, if you are 30 years old, your maximum heart rate is 190 beats/min.

⚠️ Signals that you should slow down:

• Dizziness - may indicate a sharp drop in blood pressure or insufficient blood supply to the brain.
• Chest pain - a possible signal of heart overload.
• Severe shortness of breath - a sign that the body does not have enough oxygen.
• Uneven pulse - may be a manifestation of arrhythmia that requires attention.

 

🫀 Balance is the key to a healthy heart! If after training you feel not just tired, but exhausted, you should reconsider your load.

💪🏻 Exercise should strengthen the heart, not exhaust it! Make an appointment with our cardiologists "Docos Medical" to find out if your heart is working optimally.

Self-medication can be harmful to your health.