I'm back to update the blog after the parenthesis in my Christmas Salento. All in all I have done well: no binge sensational, a little wine and beer, even if I could not resist that sweet face of the Christmas tradition requires Salento.
I was able to devote some time to sport: two training sessions of 40 minutes, respectively (7000 m) and 55 minutes (9700 meters), a bit of stretching and strengthening, and two small parties to football after so many months. I wanted to do more, but between the time you made a fuss, the outputs with friends and the arrival my girl, it was not possible. The good thing is that everything is going well and I have not experienced knee pain even after the football games.
Now in the new year of events in store for me that (extra sports) are very important.
From the point of view instead of the race will be my first year since I run only a few months and very slowly I am discovering aspects, of the details of a world for me to discover.
I was finally able to sell my Garmin Forerunner 205 and a profit in 1995 thanks to € 90 other € of my girlfriend (as a birthday, January 8, turned 27 years old!) Last night I bought the Garmin Forerunner 305 which among other features allows me to evaluate a parameter that I had always mistakenly overlooked: the heart rate.
'm trying to understand the real importance of this parameter is in the race as "train" your heart rate and how to properly evaluate it in setting training sessions. We welcome tips, reviews and personal evaluations.
Here's an bit 'of information I found online.
Heart rate is one of the vital functions, along with body temperature, blood pressure and respiration rate. It is measured as the number of heartbeats per minute (bpm). The heart rate of an adult at rest varies greatly from person to person. May vary between 60 and 80 beats per minute, but there's also some people under 40. Under strenuous effort, however, there are people who come to 220 beats per minute and others who have never exceeded 180. When running for a few months you notice that your resting heart rate decreases, sometimes dramatically. This is a good thing, because the trained heart pump a greater quantity of blood with each beat, and then fails to do his job with a lower frequency. The maximum heart rate instead is the maximum frequency of contraction of the heart that an individual can reach with the utmost intensity physical activity. We define instead
Range (or Range) Heart (Q) the volume (in liters) of blood in a ventricle can not eject a minute. It is determined by the product of heart rate and stroke volume (the volume of blood pumped by a ventricle during a single contraction). Under resting conditions, cardiac output of a man of average size is approximately 5 L / min, while during a maximal incremental exertion cardiac output can rise to 20 L / min (35-40 L / min in professional athletes). At rest, stroke volume is around 70 mL and may increase to 90-100 mL during exercise. Cardiac output may increase or decrease, depending on several factors. These changes may include heart rate or stroke volume, but generally after a modification of one of the other parameters Dua undergoes subsequent adjustments.
cardiac output and muscular blood flow in the muscles increases in proportion to the increase of energy demand. This is done through a convoy of more blood to your muscles working and an increase in cardiac output.
The cardiovascular system carries out these functional adaptations by increasing heart rate and diverting the blood in the districts concerned. During these processes the blood pressure is kept constant. Heart rate varies for the action of nerves that innervate the heart and the action of hormones outstanding (adrenaline and acetylcholine, which causes tachycardia, which causes bradycardia): This is the "extrinsic control" of the heart rate.
Cardiac output and heart rate at rest
The resting cardiac output varies with the emotional situation that gives rise to conditions arising from the neural cortex. On average is approximately 5 liters per minute and does not vary between individuals and not trained.
In untrained subjects (healthy males) cardiac output of 5 liters per minute is achieved with a frequency of 70 beats per minute and a stroke volume of 71 ml (In women the values \u200b\u200bare lower by about 25%).
The subjects trained for endurance tests achieve the same cardiac output with a relatively low frequency (eg 50 beats per minute) and a greater range pulse (eg 100 ml). The heart has a larger size.
The most important parameter to modulate the intensity of the training effort, but how to evaluate the intensity of effort in terms of objective?
measuring the theoretical maximum heart rate.
The intensity can be modulated as a function of percentage of the maximum frequency, in particular:
50 to 60%
very moderate activities (suitable for those who must re-educate the body for physical activity. Example: running slow )
60 to 70% activity aimed at weight loss (adapted for regeneration activities or to get a body slimming)
70 - 80%
Endurance (Only for those who are already trained and wants to maintain and develop the training)
89 to 90% agonistic activity
(Only for those who want to achieve at a competitive level.)
To calculate the theoretical maximum heart rate is used for several years, the Karvonen formula by the name of the Finnish scholar who first worked out. Under this rule, the theoretical maximum heart rate is calculated by subtracting your age to 220.
FC MAX = 220-AGE
The calculation formula is pretty simple and easy to remember. However, this a general rule, certainly not without error, calculated from the average population. Some studies have demonstrated the existence of an important interindividual variability of maximum heart rate that can reach up to 10-15%.
In recent years we have introduced a new relationship between heart rate and age, Hirofumi Tanaka discovered by Japanese scientist during a study conducted at the University of Boulder, Colorado. The formula of the same name is a bit more complex than the previous one but also more precise.
FC MAX = 208 - 0.7 * AGE
Under that rule, the theoretical maximum heart rate is calculated by subtracting to 208, the product of the constant 0.7 for age in years. Or, expressing the concept in other words, the theoretical maximum heart rate is obtained by subtracting the 70 to 208% of their age.
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