The structure of the training session

Depending on the duration of certain links training process stand out the following structures:

Microstructure - structure separate lesson and small cycles (microcycles), consisting of several classes;

Mesostructure - the structure of training stages, including a relatively complete series of microcycles (for example, lasting about a month);

Macrostructure - the structure of large training cycles such as semi-annual, annual and multi-year.

training session It has preparatory, main and final parts.

In the preparatory part of the lesson, the functional preparation of the body for the upcoming main activity takes place with the help of a variety of easily dosed exercises that do not require a long time for preparation and implementation. For the unqualified athletes - 20-25 minutes, for qualifications - 20-30 minutes.

The main part is simple and complex. Simple is characterized by the same type of activity (for example, cross running, a two-sided game). In a complex one, heterogeneous exercises are used, sometimes requiring additional special warm-up (for example, when switching from jumping to strength exercises). For the unqualified athletes - 50-60 minutes, for qualifications - 55-60 minutes.

Usually the most challenging tasks related to the mastery of fundamentally new material, actions of great coordination complexity, are solved at the beginning of the main part of the lesson. At the same time, it is necessary to observe the sequence of stages of training - familiarization, detailed learning, improvement. Development Exercises physical qualities usually carried out in the following order: speed, strength, endurance exercises. The sequence of various exercises varies in such a way that those involved can show high performance under various conditions of the body. The main part accounts for 70-80% of the total time.

In the final part, which occupies 5-10% of the total time, the functional activity of the trainees gradually decreases. This is achieved through slow running, walking, relaxation exercises. For the unqualified athletes - 5-10 minutes, for qualifications - 5-10 minutes.

Physical activity can be of different intensity and duration. Four main zones of intensity identified physical activity, each of which corresponds a certain level bioenergy processes and range of heart rate (HR):

1. Physical activity of low intensity with heart rate less than 75% of its maximum value(heart rate max.);

2. Physical activity of a supporting nature with a heart rate of 75 to 85% of the max heart rate, carried out in aerobic mode energy supply;

3. Physical activity of a developing nature with heart rate from 85 to 95% of heart rate max. and transitional aerobic-anaerobic regime of energy supply;

4. Physical activity of submaximal and maximum intensity with a heart rate of more than 95% of the heart rate max. and anaerobic mode of energy supply.

Each person has their own individual boundaries of load intensity zones. For a more accurate definition of these boundaries for the purpose of subsequent control sports loads special testing is used. It is based on a test load that increases stepwise to the maximum possible (“work to failure”) level.

Studies have shown that the load with an intensity of 60-70% of the heart rate max. most effective for burning fat, so it is used for correction overweight body:target zone

Age (years) Heart rate (bpm)

To improve fitness of cardio-vascular system load is used with an intensity of 60-80% of the heart rate max.

No. 9. Sections of sports training

The main aspects of an athlete's training are physical, technical, tactical, mental and integrative training.

Physical training It is aimed at strengthening health, achieving a high level of physical development, and educating the physical qualities necessary for an athlete. It is customary to subdivide it into general physical training (GPP) and special physical training (SFP).

The goal of general physical education is to achieve high performance of students. Its means are a variety of physical exercises (walking, running, skiing, swimming, rowing, moving and sport games, gymnastics, weight training, etc.).

SFP is aimed at educating individual physical qualities, skills and abilities necessary in the chosen sport. It is carried out systematically and helps the athlete to prepare for the competition.

Technical training is aimed at teaching an athlete a system of movements corresponding to the characteristics of this sport.

tactical training the ability of an athlete to competently build the course of the struggle, taking into account the characteristics of the sport, their individual characteristics, the capabilities of rivals and the created external conditions.

Level tactical readiness of an athlete depends on his mastery of the means, forms and types of tactics of this sport. means sports tactics are all technique and methods of their implementation, forms - individual, group and team actions, types - offensive, defensive and contracting tactics.

mental preparation - associated with the education of athletes in the process of training moral, strong-willed and special mental qualities.

Integrative training - aimed at coordinating and implementing in competitive activity various components sportsmanship: technical, physical, tactical and psychological readiness.

Zones and intensity of physical activity

How to know if you are training too hard or not hard enough to achieve desired results? To answer this question, you need to train in certain heart rate zones. There is a concept of the maximum heart rate (pulse), which is taken as 100%. This is the maximum heart rate your heart can beat. This indicator is individual. In order to train in specific heart rate zones, you must first determine your maximum frequency heart contractions (pulse).

You can do this using one of the two existing methods. The first method is to use a formula that determines maximum heart rate depending on age, in this case you must subtract your age from 220. For example, if you are 20 years old, then according to this formula, the maximum heart rate for you will be 200 beats per minute. Another method is more accurate and reflects individual characteristics. It consists in conducting a medical or fitness test to determine the maximum heart rate. This test is usually performed using a bicycle ergometer or monotonous exercise for several minutes and requires very heavy effort. Therefore, this test should only be performed under medical supervision. We will not explain how to perform this test now, because it is performed only by experienced professionals.

When performing physical exercises, there is a certain load on the human body, which causes an active reaction from functional systems. To determine the degree of tension of functional systems under load, intensity indicators (power and tension of muscular work) are used, which characterize the body's response to a given work. The most informative indicator of the intensity of the load (especially in cyclic types sports) is the heart rate (HR).

Physiologists have identified four zones of intensity of exercise according to heart rate.

1. Zero intensity zone(compensatory) - heart rate up to 130 beats / min. With this load intensity effective impact does not occur on the body, so the training effect can only be experienced by poorly trained trainees. However, in this zone of intensity, prerequisites are created for further development fitness: expanding network blood vessels in the skeletal and cardiac muscles, the activity of other functional systems (respiratory, nervous, etc.) is activated.

2. First training area (aerobic) - heart rate from 130 to 150 beats / min, This milestone is called the readiness threshold. Work in this zone of intensity is provided by aerobic energy supply mechanisms, when energy is produced in the body with a sufficient supply of oxygen.

3. Second training zone(mixed) - heart rate from 150 to 180 beats / min. In this zone, anaerobic mechanisms are connected to the aerobic energy supply mechanisms, when energy is generated during the decay energy substances in oxygen deficient conditions.
It is generally accepted that 150 beats / min is the threshold of anaerobic metabolism (ANOT). However, in poorly trained athletes, ANEP can occur at a heart rate of 130-140 beats / min, which indicates a low level of fitness, while in well-trained athletes, ANOT can move to the border - 160-165 beats / min, which characterizes a high degree of fitness.

4. Third training zone(anaerobic) - heart rate from 180 beats / min and more. In this zone, anaerobic mechanisms of energy supply are being improved against the background of significant oxygen debt. In this zone, heart rate ceases to be an informative indicator of load dosing, because. indicators of biochemical reactions of blood and its composition, in particular, the amount of lactic acid, become important.

speech test

Speech is very reliable way determine the intensity of the load.

· If you can talk and sing without straining or panting, you feel sorry for yourself. Increase the load.

· If you can speak without effort, but cannot sing, your load is adequate to your physical fitness.

· If you can't speak without panting, slow down.

To assess the activity of the heart, you can use orthostatic test. To do this, you need to calculate the pulse while lying and standing; the difference between them is used to judge the functional state of the cardiovascular system. The difference is 0-12 strokes - good condition, 13-18 strokes - normal condition, 19-25 - the beginning of overwork or pre-pathology, more than 25 strokes - overwork or illness.

In the self-control diary, the number of heartbeats is recorded and its rhythm is noted.

The compliance of the applied load with the functional state of the trainees can be judged by the study of the pulse before the start of the next lesson. This helps to identify residual fatigue from the previous session and the body's readiness for the next one, which must be started in a cheerful, active state. To check the recovery of the pulse, before the start of the lesson, you need to rest while sitting for 3-5 minutes and count the pulse for 1 minute. If approximately the same heart rate is determined before each lesson, this indicates its restoration by the beginning of the next lesson. The value of the pulse less than 60 beats / min is assessed as excellent; 60 - 74 beats / min - good; 74 - 89 beats / min - satisfactory; over 90 beats / min - unsatisfactory.

The respiratory rate depends on age, health status, fitness level, and the amount of physical activity performed. The respiratory rate is measured as follows: the subject puts his hand so that it captures lower part chest and upper part abdomen, breathing should be uniform. The average respiratory rate is 14 - 18 breaths, for athletes - 10 - 16. During physical activity, the respiratory rate increases the more, the higher its power, and can reach 60 or more per minute.

vital capacity lungs- an indicator that reflects the functionality of the respiratory system, measured using a spirometer. A person takes a full breath, pinches his nose and makes the most deep exhalation into the mouthpiece of the device. 2-3 measurements are taken, fixed highest score. In healthy untrained men, VC is in the range of 3.0 - 4.5 liters, in women - 2.5 - 3.5 liters.

Athletes training for endurance have the highest VC rates: up to 8 liters or more in men and about 4 liters in women. With properly constructed regular classes, VC increases, and most intensively in the first year of classes (by 0.2-0.8 liters).

Of particular interest in self-monitoring of the activity of the respiratory system are samples that allow assessing its functional state. For this purpose, it is possible to recommend a test with holding the breath on inhalation (Stange's test), exhalation (Genchi's test).

Stange test: in a sitting position, take a deep breath and exhale, then inhale again (approximately 80% of the max), close your mouth and pinch your nose with your fingers, hold your breath (the stopwatch turns on at the end of the inhale). The average indicator is 40 - 55 seconds, for athletes - 60 - 90 seconds.

Genchi test is to hold the breath after exhalation. If it is carried out after the Stange test or another similar one, a rest of 5-7 minutes is necessary. Healthy untrained people hold their breath for 20 to 30 seconds. trained athletes - 40 - 60 sec.

ARTERIAL PRESSURE

This important indicator of the functioning of the CCC is measured by a sphygmomanometer. Self-monitoring of blood pressure (BP) is especially necessary for those who have it elevated or sometimes rises.

Arterial pressure it is customary to measure during systole (contractions of the left ventricle, the so-called upper one) - the norm is 100-120 mm Hg. and during diastole (relaxation of the heart muscle, lower pressure) - the norm is 60-80 mm Hg.

During the day, blood pressure changes depending on various factors: physical activity, emotional influences, food intake, biological rhythms, etc. Normally, systolic pressure ranges from 10-15 mm Hg, diastolic - 5-10 m Hg.

As regards the impact of physical culture and sports on the value of blood pressure, then studies of recent years confirm a clear relationship. Observations of amateur runners showed that with rational and regular (3-4 times a week) training, after 5 months, people with high blood pressure showed a slight decrease in it. After 18 months, the maximum blood pressure was reduced by 15 mm Hg. Art., the minimum - by 7 mm Hg. Art.

For physical and emotional stress both the heart and blood vessels react sensitively. The pulse during exercise can increase to 200 beats per minute, blood pressure increase to 200/140 mm Hg. Art.

PHYSICAL WORKABILITY

This is one of the indicators that characterize the changes in the body that have occurred in the body under the influence of classes. Physical performance is assessed using a variety of tests.

12- Cooper minute test

The test is designed to determine the capabilities of the examined person in endurance exercises. During the test, you need to overcome (run or pass) as much as possible greater distance. At the same time, it is not allowed to overstrain and, if you feel short of breath, you need to slow down the pace of running or switch to walking, and when breathing is restored, you can run again. It is advisable to carry out the test on a stadium treadmill, where it is easy to calculate the distance traveled.

12-minute Cooper test (distance, km)

Rufier test

After 5 minutes of rest in a sitting position, the pulse (P1) is measured, then 30 squats are performed in 30 seconds (for students of special medical groups- in 45 seconds), after which the pulse is measured immediately in a standing position (P2). Then the subject rests while sitting for a minute, and the pulse is counted again (P3). All calculations are carried out in 15 second intervals. The value of the Rufier index is calculated by the formula:

J= 4 (P1 + P 2 + P 3) - 200

Index less than 0 - load adaptability - excellent;

0 - 5 - good;

6 - 10 - mediocre;

11 - 15 - weak

more than 15 - unsatisfactory.

Orthostatic test provides information on the state of the mechanisms of regulation of the CVS, as well as on the compliance with the given training load functional state of a person. To do this, you need to identify the difference in heart rate in the prone position and 1 minute after a quiet rise. If the difference is more than 20 beats / min, then the body cannot cope with the proposed load, i.e. there is residual fatigue.

FUNCTIONAL STATE OF THE NERVOUS SYSTEM

Romberg test provides for examination in a simple pose (Romberg I pose) and complicated ones (Romberg poses II and III). In the Romberg I position, the subject stands with his feet together (heels and toes together), eyes closed, arms extended forward, fingers slightly apart. The time of stability in this position until loss of balance is determined. In the Romberg II position, the legs are on the same line: the heel of one leg touches the toe of the other, the rest of the position is the same. In the Romberg III position, the subject stands on one leg, the other foot is pressed to kneecap supporting leg.

The time of stability in the Romberg II position in healthy untrained people is 30-55 seconds, in athletes 100-120 seconds or more. The stability of the Romberg III pose should be at least 15 seconds.

For research dynamic coordination applied finger-nose test of Barani. It is simple and quite informative. To perform it, the subject is asked to raise his straightened arm to shoulder level, close his eyes and touch index finger to the tip of your nose. If the subject misses or trembles the hand, then there is a violation of dynamic coordination.

For state research vestibular analyzer self-monitoring can be recommended Yarotsky's test. It is simple and accessible. The subject stands with eyes closed, moving the heels and toes, and rotates the head to one side at a pace of 2 revolutions per second. The time to maintain equilibrium is fixed. For untrained people, it averages 28 seconds, for trained athletes - up to 60 seconds.

Well, now more about how to keep a self-control diary.

The first page is reserved for recording the last name, first name, patronymic, date of birth, duration of physical education and the results achieved. Further, in a certain order, self-control indicators are recorded.

Synopsis based on "Heart rate, lactate and endurance training" (Jansen Peter)

In sports, heart rate (HR) is used to assess the intensity of the load. There is a linear relationship between heart rate and exercise intensity (Graph 13).

Endurance training must be performed in what is called the aerobic-anaerobic zone, when the entire oxygen transport system is involved. At this intensity, the accumulation of lactic acid does not occur. The boundary of the aerobic-anaerobic zone at different people is between 140 and 180 bpm. Often endurance training is done with a heart rate of 180 beats per minute. For many athletes, this heart rate is much higher than the aerobic-anaerobic zone.

Methods for calculating heart rate

Heart rate is calculated on the wrist (carpal artery), on the neck ( carotid artery), at the temple (temporal artery) or on the left side of the chest.

15 hit method

It is necessary to feel the pulse at any of the indicated points and turn on the stopwatch during the heartbeat. Then the counting of subsequent strokes begins and the stopwatch is stopped at the 15th stroke. Let's assume that 20.3 seconds have passed during 15 beats. Then the number of beats per minute will be: (15 / 20.3) x 60 = 44 beats / min.

15 second method

It's less accurate. The athlete counts the heart beats for 15 seconds and multiplies the number of beats by 4 to get the beats per minute. If 12 beats were counted in 15 seconds, then the heart rate is: 4 x 12 = 48 beats / min.

Calculation of heart rate during exercise

During exercise, heart rate is measured using the 10-beat method. The stopwatch must be started at the time of the beat (this will be "beat 0"). At "beat 10" stop the stopwatch. Heart rate can be determined from Table 2.1. Immediately after the cessation of the load, the heart rate decreases rapidly. Therefore, the heart rate calculated by the 10-beat method will be slightly lower than the actual heart rate during exercise.

Table 2.1. 10 hit method.

Key indicators of heart rate

To calculate the intensity of your workout and to monitor your functional state athletes use resting heart rate, maximum heart rate, heart rate reserve and heart rate deviation.

heart rate at rest

In untrained people, resting heart rate is 70-80 beats / min. With an increase in aerobic capacity, resting heart rate decreases. For well-trained endurance athletes (cyclists, marathon runners, skiers), resting heart rate can be 40-50 bpm. In women, resting heart rate is 10 beats higher than in men of the same age. In the morning, resting heart rate is 10 beats lower than in the evening. Some people do the opposite.

Resting heart rate is calculated in the morning before getting out of bed to ensure the accuracy of daily measurements. By the morning pulse, one cannot judge the degree of preparedness of an athlete. However, resting heart rate provides important information about an athlete's degree of recovery after training or competition. Morning heart rate rises in case of overtraining or infectious disease(colds, flu) and decreases as it improves physical condition. The athlete should record the morning heart rate (Chart 14).

Maximum heart rate

The maximum heart rate (HRmax) is the maximum number of contractions that the heart can make in 1 minute. Maximum heart rate can vary greatly from person to person.

After 20 years, HRmax gradually decreases - by about 1 beat per year. HRmax is calculated by the formula: HRmax = 220-age. This formula does not give accurate results.

HRmax does not depend on the athlete's performance level. HRmax remains unchanged after a training period. In rare cases, in well-trained athletes, HRmax slightly decreases under the influence of training (Graph 15).

HRmax can only be achieved with good health. You need a full recovery after the last workout. Before the test, the athlete must warm up well. The warm-up is followed by intense load duration 4-5 minutes. The final 20-30 seconds of the load are performed with maximum effort. While doing maximum load using a monitor heart rate determine the heart rate max. Manual heart rate counting is not accurate due to rapid decline Heart rate immediately after exercise. It is desirable to determine HRmax several times. The highest reading will be your maximum heart rate.

An athlete can reach 203 bpm while running but only 187 bpm when pedaling. It is recommended to measure HRmax for each activity.

Target heart rate is the heart rate at which the exercise should be performed. At HRmax 200 beats/min target heart rate for training intensity 70% HRmax will be equal to: HRtarget = 0.7 x HRmax = 0.7 x 200 = 140 bpm.

Table 2.2. Intensity zones of training loads as a percentage of HRmax.

Heart rate reserve

To calculate the intensity of the load, the heart rate reserve method, which was developed by the Finnish scientist Karvonen, is also used. HR reserve is the difference between HRmax and resting HR. An athlete with a resting heart rate of 65 beats/min and a heart rate max of 200 beats/min will have a heart rate reserve equal to: heart rate reserve = heart rate max-resting heart rate = 200-65 = 135 beats/min.

The target heart rate is calculated as the sum of the resting heart rate and the corresponding percentage of the heart rate reserve. For example, target heart rate for an intensity of 70% of heart rate reserve for the same athlete would be: target heart rate = resting heart rate + 70% heart rate reserve = 65 + (0.7 x 135) = 65 + 95 = 160 bpm.

Table 2.3. Intensity zones of training loads as a percentage of heart rate reserve.

Two athletes running at the same speed can have different heart rate. However, it would be wrong to say that an athlete whose heart rate is higher is subjected to greater load. For example, one runner has a HRmax of 210 bpm, while his heart rate while running was 160 bpm (50 beats below HRmax). The other runner's maximum heart rate is 170 bpm, and his heart rate while running at the same speed was 140 bpm (30 beats below HRmax). If the runners have the same resting heart rate - 50 beats/min, then their load power in percentage terms was 69 and 75%, respectively, which means that the second runner experiences a greater load.

Rejection point

At high intensity load, the linear relationship between heart rate and load intensity disappears. Heart rate from a certain point begins to lag behind the intensity. This is the deviation point (HRdv.) on a straight line representing this dependence, a noticeable bend appears (Graph 16).

The deviation point indicates the maximum intensity of work at which energy supply is solely due to the aerobic mechanism. Next, the anaerobic mechanism is activated. The deviation point corresponds to the anaerobic threshold. Any exercise with an intensity exceeding the HRdec leads to the accumulation of lactic acid. For well-trained endurance athletes, the range of heart rate within which energy is supplied by aerobic means is very large.

Functional changes and heart rate

Under the influence of training, the athlete's working capacity increases, which is reflected in the functional indicators of the body's fitness.

Deviation Point Shift

The most important change in regular endurance training is the shift of the deflection point towards a higher heart rate.

For example, in an untrained person, the heart rate is 130 bpm. After a period of endurance training, his heart rate declined from 130 to 180 bpm (Chart 15, see above). This means that his aerobic capacity increased and now he can perform a long-term load at a higher heart rate.

Shift of the lactate curve

The relationship between heart rate and lactate levels varies among people and can change in the same person as their functional state changes.

Graph 17 In an untrained person, the heart rate is 130 bpm, and in a trained person it is 180 bpm. An untrained person is able to perform work for a long time with a heart rate of 130 beats / min, and a trained person with a heart rate of 180 beats / min. This milestone is called the anaerobic threshold and corresponds to a lactic acid level of 4 mmol/l. Exercising above the anaerobic threshold leads to sharp increase lactic acid in the body.

Increase in IPC

IPC ( maximum consumption oxygen) is the largest number oxygen that a person is able to consume during exercise maximum power. The MIC is expressed in liters per minute (L/min). During the load at the level of the MPC, the energy supply of the body is carried out by aerobic and anaerobic pathways. Because the anaerobic energy supply not unlimited, the intensity of the load at the level of the IPC cannot be maintained for a long time (no more than 5 minutes). For this reason, endurance training is performed at intensities below the MIC level. Under the influence of training, the IPC can increase by 30%. Normally, there is a linear relationship between heart rate and oxygen consumption.

Table 2.4. Relationship between heart rate and oxygen consumption.

Since the maximum power load can only be maintained for 5 minutes, MIC is not a representative indicator of the functional capacity of endurance athletes. The most appropriate criterion for assessing the functional abilities of endurance athletes is the anaerobic, or lactate, threshold.

The anaerobic threshold corresponds to the maximum level of exercise that an athlete can maintain for a long period of time without the accumulation of lactic acid. The anaerobic threshold can be expressed as a percentage of the IPC or HRmax.

Graph 18. The right vertical axis shows the shift in heart rate out after a training period. Before the start of training, the heart rate was 130 beats/min. After several months of training, the heart rate rose to 180 bpm. The left vertical axis shows the increase in BMD, and especially the percentage of BMD, or HRmax, at which work can be maintained for a long period of time.

Factors affecting heart rate

Many factors can influence heart rate. Athletes and coaches should consider these factors when planning training and competition performance.

Age

With age, HRmax gradually decreases. This decrease has no definite connection with the functional state of a person. At the age of 20, HRmax can be 220 beats / min. At the age of 40, HRmax often does not exceed 180 beats/min. Among people of the same age, there is quite a big difference in HRmax. The limit for one 40-year-old athlete may be 165 bpm, while another athlete of the same age may have a HRmax of 185 bpm. There is a straight-line relationship between HRmax and age (see graphs 19 and 20).

With age, there is not only a straight-line decrease in HRmax, but also the same straight-line decrease in other indicators: resting HR, HRdec, anaerobic threshold. The vertical bars in graph 19 indicate possible differences between people of the same age.

Under-recovery and overtraining

At full recovery of an athlete, his heart rate indicators - heart rate max, heart rate off and heart rate at rest - are quite constant.

The day after an intense workout or competition, the morning pulse may be elevated, indicating insufficient recovery of the body. Other indicators of under-recovery are reduced heart rate out and heart rate max. In the presence of such indicators, it is most reasonable to refuse intense training to give the body a chance to recover. Training will reduce functionality.

Depending on the type of overtraining, the morning heart rate can be either high or very low. A pulse of 25 beats / min is no exception. Usually during exercise, the heart rate rises very quickly to maximum values, but in case of overtraining, the heart rate may lag behind the intensity of the exercise performed. HRmax with overtraining is no longer possible to achieve.

Graphs 21, 22 and 23. The cyclist was well rested before races 1 and 3 - he felt good during the races, reaching the maximum heart rate in both of them. In race 2 he participated in insufficient recovery. The cyclist experienced leg pain and HRmax was not reached.

Important!!! Heart rate data recorded in athletes during the Tour de France multi-day event showed a clear decrease in heart rate max and heart rate abv. During the Tour de France, the entire peloton is overtrained, or at least under-recovered.

When the morning heart rate is high, and the heart rate corresponding to the usual aerobic exercise cannot be achieved or is achieved at the cost of incredible effort, the best solution- this is complete rest or recovery training.

A heart rate below 50 bpm in an athlete is a sign of a trained heart. During sleep, heart rate can drop to 20-30 beats / min. Low heart rate is a normal adaptation of the body to extreme endurance loads, which is not dangerous. The low heart rate is compensated by the stroke volume of the heart. If the athlete has no health complaints and tests show an adequate increase in heart rate, this condition does not require treatment.

But if an athlete complains of dizziness and weakness, it is necessary to take this issue more seriously. In this case, a very low heart rate may indicate heart disease. It is very important to be able to distinguish between these two situations.

Food

Nutrition can improve the physical performance of endurance athletes. At normal diet ten subjects during execution aerobic exercise the mean heart rate was 156 ± 10 bpm, while after ingestion of 200 g of carbohydrates at the same load, the mean heart rate was 145 ± 9 bpm (Graph 24).

Height

In the first hours at the altitude, resting heart rate decreases, but then rises again. At an altitude of 2000 m, resting heart rate increases by 10%, and at an altitude of 4500 m - by 45%. A few days later, the heart rate drops back to normal values or falls below these values. Return to normal indicates good acclimatization.

Each person can track the degree of acclimatization. It is recommended that you record your morning heart rate readings for several weeks prior to departure and while at a new altitude.

Graph 25. Athlete's acclimatization scheme to altitude.

Medicines

Beta-blockers reduce resting heart rate and heart rate max, and also reduce aerobic capacity by 10%. In some sports, beta-blockers are used as performance enhancing agents. Beta-blockers are believed to have a beneficial effect on shooting as they reduce hand shaking. In addition, a rare heart rate interferes with aiming to a lesser extent.

Violation of the circadian rhythm

Most processes in the body are influenced by the circadian rhythm. When an athlete moves from one time zone to another, the circadian rhythm (biorhythm) of his body is disturbed. Moving towards the west is easier than moving towards the east. Violation of the circadian rhythm adversely affects performance. It is recommended to spend one day of acclimatization for every hour of time difference. For example, with a time difference of 7 hours, a one-week adaptation period is required.

You can start adaptation in advance - go to bed earlier or later than usual. Upon arrival, you need to follow the new daily routine. Short naps during the day slow down adaptation.

During the acclimatization period, resting heart rate and heart rate during exercise are increased. When the heart rate drops to normal level, then the adaptation is completed, and the athlete can return to his usual training.

Infectious diseases

Athletes often continue to perform their regular workouts because they underestimate the symptoms of the disease or are afraid to fall behind in preparation due to rest. People in other professions may continue to work with a severe cold. But even a mild cold reduces sports performance by 20%.

Important!!! Athletes are advised to rest and sharply reduce the training load in case of infectious diseases. Only in this case, the body has a chance to fully recover. If there is any temperature sports activity is strictly prohibited.

When the temperature rises by 1°C, the heart rate increases by 10-15 beats/min. During the recovery period after an infectious disease, resting heart rate is also increased.

To monitor the state of health, it is recommended to carry out regular functional tests. You can use a simple test on a treadmill or bicycle ergometer consisting of 3 series of 10 minutes, where the load is performed at constant pulse- 130, 140 and 150 beats / min. During the test, the covered distance and speed are recorded. With an infection, a functional test will show a decrease in performance - a decrease in distance / speed.

After suffering an infectious disease, an athlete should only perform recovery loads or light aerobic training. When performance returns to normal, as indicated by a functional test, the duration and intensity of classes can be gradually increased.

emotional load

Emotional stress affects heart rate. Heavy mental work can cause excessive stress. If such work is performed in a noisy environment or after a sleepless night, the detrimental effect on the body is even stronger.

Temperature and humidity

Graph 26. Dynamics of heart rate during a half-marathon run of a 43-year-old runner with a heart rate of 175 bpm. In the first 40 minutes it was dry, the air temperature was 16°C. This part of the distance was covered at a level slightly below the heart rate. At 35 minutes it began to pour rain and the temperature dropped. The runner was very cold, he could not maintain the heart rate at the same high level, which affected the running speed.

Graph 27. Effect of changing temperature environment on the rower's heart rate at rest.

Graph 28. High temperature and high humidity lead to an increase in heart rate in the sauna.

Physical activity depends on complex chemical reactions in the muscles and nervous tissues. These chemical reactions are very sensitive to fluctuations internal temperature body. At a high body temperature, chemical processes proceed faster, at a low temperature - more slowly.

For loads of different duration and intensity, there are the most optimal ambient temperature and air humidity. It is believed that the most favorable temperature for endurance athletes is up to 20°C. Higher temperatures - from 25 to 35°C - are favorable for sprinters, throwers and jumpers who need explosive power.

At rest, the body produces about 4.2 kJ (1 kcal) per kg of mass per hour, during physical activity - up to 42-84 kJ (10-20 kcal) per kg per hour. At high body temperature, blood circulation in the skin increases, sweat production increases, which leads to an increase in heart rate. With the same intensity of exercise, but different body temperatures of 37 and 38 ° C, the difference in heart rate is 10-15 beats / min. With high intensity and duration of exercise, as well as high temperature and humidity, body temperature can reach 42°C.

At body temperatures above 40°C, heat stroke can occur. Causes of heat stroke during physical activity: high ambient temperature, high humidity, insufficient ventilation of the body and fluid loss due to sweating and evaporation.

In the heat, after 1-2 hours of exercise, fluid loss can range from 1 to 3% of body weight. When fluid loss exceeds 3% of body weight, the volume of circulating blood decreases, blood delivery to the heart decreases, heart rate increases, and the likelihood of a life-threatening situation increases.

Important!!! It is important to compensate for fluid losses during exercise by drinking 100-200 ml of water every other day. short intervals time.

Graph 29. Dynamics of heart rate during aerobic exercise at the level of 70% of the MIC in conditions of complete refusal to drink and when taking 250 ml of liquid every 15 minutes. Air temperature 20°С. The test was stopped when the athlete was completely exhausted. With the refusal to drink, a higher heart rate was observed. Fluid intake during exercise kept the heart rate at a constant level. The athlete could perform the exercise for half an hour longer.

Cooling in hot conditions allows the athlete to maintain the load longer. The speed of a cyclist is higher than the speed of a runner, so the air cooling when cycling is much higher. At a low pace of running, body airflow decreases and fluid loss increases. When cooled very cold water a spasm of blood vessels may occur, as a result of which heat transfer will be disturbed. The best way avoid premature fatigue during exercise in hot conditions - drink regularly and periodically moisten the body with a damp sponge.

Graph 30. The athlete was tested twice on a bicycle ergometer with a break between tests of 4 days. The first test was performed without refrigeration, and during the second test the body was cooled with a damp sponge and a fan. Other conditions in both tests were identical: the air temperature was 25°C, the relative humidity was constant, and the total duration of the bike test was 60 minutes. In the test without cooling, the heart rate gradually increased from 135 to 167 bpm. In the test with cooling, the heart rate remained firmly at the same level of 140 beats/min.

For a long time I was sure that in order for training to have maximum effect, it is necessary to give all the best at 120%. You need to train sparingly, until you can move a single limb. It turned out that similar workouts can be not only dangerous, but also not bring the expected result. When running, swimming, or other types of activities that increase the load on the heart, it is necessary to constantly monitor such an indicator as heart rate.

Heart rate is the heart rate, in common people the pulse rate. Usually, the lower this indicator, the better the health of the human cardiovascular system is considered (with the exception of some diseases, such as bradycardia) - this means that the heart needs fewer contractions to pump the desired volume of blood. In addition, heart rate can serve as an indicator of the intensity of training. To do this, firstly, you need to calculate the MHR indicator ( maximum heart rate) of a person according to the formula 220 - age. Now, depending on what percentage of the MHR is the heart rate during training, it can be attributed to one of the zones and understand how it affects the body.

• Therapeutic (cardiac) zone - 60-70% of the MHR. This area is for people with a weak physical training. In this zone, the load on the heart is very loyal, and the likelihood of harm is low. In this zone, as a rule, there is a pulse during morning exercises, not very intensive warm-up or even just a walk.
• Low (fitness) zone - 70-80% MHR. Training in this zone is what people who want to lose weight need. During such training, the body actively burns body fat to maintain its strength. A person is in this heart rate zone, for example, while jogging or climbing stairs.
• Aerobic zone - 80-90% of MHR. Even more intense exercise, even more calories burned. But the body does not have enough time to receive all the right energy due to the breakdown of fats, therefore carbohydrate reserves begin to be spent in this zone. This zone corresponds, for example, to dancing or step aerobics.
• Anaerobic zone - 90-95% of MHR. This zone contributes to the maximum development of human endurance. However, in this mode, the body burns almost only carbohydrates, so doctors advise alternating aerobic and anaerobic (for example, skiing, intense cycling) workouts.
• The maximum load zone is more than 95% of the MHR. Training in this zone is usually done by professional athletes shortly before the competition. For people who want to lose weight or simply improve their health, exposing themselves to such loads is not only not useful, but also dangerous.

So what conclusions should we draw from all this information? The most important thing is to know your goal. Why are you training? If you want to lose weight, alternate between fitness and aerobic zones. If this already seems to you not enough and you want to improve your own endurance, you can add anaerobic training to your schedule. If you just want to improve your condition - include in training plan activity in the first four zones. The main thing is to remember that excessive zeal and bringing yourself to a fainting state hard training so far no one has benefited.

The closer to summer, the more people we see on a run, in gyms on treadmills and bikes. The purpose of this is usually to get rid of excess weight. This article will help you figure out how to spend time on the "track" with the maximum benefit for the body and whether a heart rate monitor is needed in training.

Pulse, or heart rate (HR)
This is an indicator of how many beats the heart makes in a certain period of time, usually one minute. This value is the most objective indicator of how much stress your body experiences during a workout.

How to determine your pulse
Heart rate can be measured either using a special device - a heart rate monitor, or by feeling the pulse on the wrist or neck. The heart rate monitor, of course, is more convenient: you can see the current value at any time without being distracted from the training process. If you prefer to measure your heart rate manually, it is better to count the number of beats in 15 seconds and multiply by 4.

Maximum and minimum heart rate
First you need to determine the minimum value of your heart rate. best score- morning pulse, which is better to measure in a sitting position after you wake up (do not drink coffee, tea before that). The pulse at rest is a fairly accurate indicator of the state of the cardiovascular system. Measure the pulse in the morning 4-5 times during the week and later calculate its average value, for example (56+58+59+56+60)/5=58 beats per minute.
Next, you can calculate your maximum heart rate. For a more convenient calculation, go to link . In the table, you must indicate your age and pulse at rest.
Now we know what heart rate zones are (they are listed on the link where the calculation is made). In the picture below, the heart rate zones are calculated for a man with a resting heart rate of 50 and an age of 31.

Pulse zones are calculated using the Karvonen formula

Each pulse zone is highlighted with its own color for convenience. The chart below was made using the Polar H7 heart rate monitor and the Polar Beat app. Now we will analyze each zone separately.

recovery zone (grey color in the diagram)
In this zone, we develop the respiratory system, strengthen the heart and overall health.
Pulse: 55-62% of the maximum.
Load duration: 20 minutes or more.

Training in this range will be useful for those who have not played sports for a long time or have poor preparation. In this area, it is recommended to warm up and cool down.

Fat Burning Zone (blue color on chart)
Fortified general endurance stimulates fat burning processes.
Pulse: 62-74% of maximum.
Load duration: 40 minutes or more.
Feel: small load on the muscles, slight sweating.

Suitable for any person frequent workouts with low intensity. When exercising in this range, the body uses fat as much as possible for energy. Loads of this intensity contribute to weight loss by reducing subcutaneous fat.

Aerobic zone (green color on the chart)
Improves physical fitness and endurance, actively burns fats and carbohydrates
Pulse: 74-82% of maximum
Load duration: 10 minutes or more (depending on the level of training).
Feel: average muscle fatigue, easy breath, average perspiration.

Suitable for standard workouts average duration. The intensity of the load becomes higher, the body begins to spend more more calories and uses both fats and carbohydrates for this purpose.

anaerobic zone (yellow color on the diagram)
Increasing anaerobic endurance, increasing the ability to achieve maximum results.
Pulse: 82-90% of the maximum.
Duration of load: 2-10 minutes (possibly more, depending on fitness)
Sensations: muscle fatigue, shortness of breath.

Suitable for well-trained people and experienced athletes. Oxygen, which is carried by the blood, begins to be insufficient for oxidative reactions, so the cells go into an oxygen-free anaerobic mode. Fats in this anaerobic zone are practically not burned, and carbohydrates are used for energy.

Maximum zone, VO2 max (red color on the chart)
Develops maximum sprint speed and results.
Pulse: 90-94% of maximum.
Duration of the load: about 2 minutes (maybe more, depending on fitness).

Suitable for professional athletes. The body works at the limit of its capabilities, consuming all available reserves and the respiratory system and cardiovascular system operate with the highest possible efficiency.

Anaerobic-alactic zone (red color on the chart)
Develops maximum endurance
Pulse: 94-100%
Load duration: 3 to 15 seconds at maximum intensity
Sensations: severe muscle fatigue, heavy shortness of breath.

Suitable for professional athletes. Heart rate indicators in this intensity zone are not informative, since in 15 seconds the cardiovascular and respiratory system cannot reach their even near-maximum operational performance. The body works at the limit of its capabilities, consuming all available reserves, and the respiratory and cardiovascular systems work with the maximum possible efficiency.

And now what to do with all this, you ask?
And you will do it right. Now everything is in order.

Before starting a workout, you put on a heart rate monitor. The administrator or trainer will tell and show how to properly fix it. In a special application on your phone or watch, the trainer enters your personal data, age, height, weight, gender, and the program automatically calculates the heart rate zones. Now everything is ready for training. We start the program at the beginning of the lesson and at the end we must stop it. All data has been successfully recorded and you can take a look at how your heart works during the entire session. For clarity, below is the pulse diagram of a girl who was engaged in strength training TRX

Numerical values ​​in the left column mean the value of the pulse for this person (you remember that the value of the pulse is different for everyone and is calculated according to the formula shown in the color in the link above). It is not always convenient to look at the pulse values ​​in numbers, so each pulse zone is highlighted in its own color.
- There is a timeline along the bottom edge, you can see from it that the training took 55-56 minutes.
- Also after training, we can see the maximum, average heart rate, the distance traveled, but more on that another time. Now we consider only the pulse diagram.

What do you see in the picture? Something similar is shown in films on screens in hospitals. Everything is much simpler here and we will deal with you now.

The red curved line is our heart rate, which changes throughout the workout. After all, we do not stand still, but we perform exercises according to the trainer's program. We squat, do push-ups, run, jump, just walk or stand in the plank. At the beginning of the training, the pulse value is minimal, about 70 beats (red round dot at the bottom left), because we just came from the locker room and there was no active work of the heart there. The warm-up begins, and the heart, following the swings of the arms and legs, begins to work faster. The harder you exercise, the faster your heart beats.

The warm-up usually lasts 7-10 minutes, and after it we begin to do the exercises at a faster pace. Please note that the heart rate value (red line) changes into a different color zone, the so-called main part of the workout begins. I marked the warm-up zone at the bottom with the number 1, and the transition to another part of the workout with a yellow arrow.

Remember how training goes? Set of squats until burning in the legs, a short rest pause, then a set of lunges and again a rest pause, and so on. All this can be seen in the diagram below. Each approach of the exercise is accompanied by an increase in the pulse and the exit of the red pulse line into the yellow, and sometimes into the red zone. When the pulse increases during the exercise, this is called the active phase, and when we rest, then the recovery phase. I marked the main part of the workout with the number 2, and the transition to another zone with a yellow arrow. During training, depending on the goals of the lesson, we will be in different pulse zones, this will be written a little lower.

The last zone marked with the number 3 with a minimum heart rate is a hitch and stretch. In the format group lessons 5-7 minutes are allotted for this. This is the time to relax and bring your heart rate back down to normal.

Imagine simple situation from life.
You bought a heart rate monitor and put it on for a run. Run, think about what I'm doing here, enjoy the good weather and look at the pulse value. But with what pulse to run is not entirely clear, maybe you need faster or slower? If you have a recovery or health run, then stick to the heart rate in the blue zone (fat burning). This heart rate zone will burn the most fat. If we are in the green heart rate zone, then we will increase endurance and burn not only fat, but also carbohydrates. Remember that in each pulse zone, certain workouts and by running regularly, you will learn about it from a coach or from sports sources.

Let's imagine another situation. TRX workout.
You came to lose weight, tighten your muscles and make your butt more beautiful. We told the coach about this, put on a heart rate monitor and squat together with the whole group. And then look at your pulse, and its value is 150, 165, 153 beats (shown by an arrow in the picture below), and you are in the yellow pulse zone, and not in the blue one where fat is burned well ... And think to yourself, I have already burned calories per pack of chips, is this a normal trainer? I don't think he's following me at all! I want to reassure you, the coach is watching you and selects the exercises in such a way that the pulse during the training changes its value from low to high and you train in different pulse zones. In each of the zones, their qualities are trained, such as endurance, strengthening the heart, fat burning, speed and others. If you have a heart rate monitor during training, then inform the trainer about this and he will help you better control the heart rate throughout the session.
But do not forget that 70% of weight loss success depends on nutrition. And training is a nice addition where you strengthen your muscles, heart and burn extra calories.

And the third situation, vital, complex.
You came to training with a heart rate monitor and actively squat with the whole group, but you feel that it’s already hard and the pulse value is 175, and the coach keeps shouting come on, come on. The squat set is over and there is some time to rest. Each coach gives different time for rest and it depends on the previous exercise performed. 10,20,30 seconds. While you are resting, the heart rate value should become lower, and it is desirable to drop to the green or middle of the yellow zone. That is, during the rest, the process of recovery takes place, as it is usually called. But each person has his own time for recovery (decrease in heart rate) and someone will have time to recover completely, and someone partially. The coach in the class usually focuses on the majority. So, back to our workout. After a short rest, the squat approach begins again and already at the very beginning of the approach you see that the pulse is 170 and is in the red zone, and squat for another 30-40 seconds. What to do? You need to start squatting in a very slow pace to restore breathing and lower the pulse, or even better, just walk or drink water. In the diagram below, the section of the workout is highlighted, where the heart rate value is in red for too long 3-4 minutes. maximum zone. For an untrained person, this will not be very useful.
Here we come to the most important thing. If you see yourself constantly very great importance heart rate during training, then reduce the load and do not respond to the trainer’s screams, let’s push it, because he shouts to the whole group. Tell me about the high value of the pulse and that it’s very difficult for you to do exercises. Over time, the body will get used to the load and the heart rate for the same workout will be lower.

And finally, about changes in heart rate

Pulse in people leading sedentary image life, and in athletes is significantly different. During regular workouts the heart becomes stronger and more elastic, and each contraction is more powerful. Therefore, over time, for those who exercise regularly, the average heart rate becomes lower, and the strength of the heart is higher. And if earlier you ran 1 km in 6 minutes and the pulse was very high, then after some time at the same distance its value will be lower.

A competent approach to training should include the measurement of heart rate. Maybe not every time, but sometimes be sure to wear a heart rate monitor and monitor the work of the heart. By monitoring the pulse, you will make classes more effective and safer for health.

In the Zaryadka fitness club, you can use the Polar H7 heart rate monitor, the first time for free or rent it on whole month workouts.