What heart rate should be during cardio training to improve health (if there are no contraindications)?

What heart rate should be during cardio training to improve health (if there are no contraindications)?

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answers (2)

Answer 1
May, 2021

It is necessary to calculate the aerobic heart rate zone using the Robergs-Landwehr formula (google it), or undergo a study on a bicycle ergometer (the most individual and accurate method). You will get the heart rate range in which it is most optimal to keep the load. To do this, it is best to use a good heart rate monitor with a chest sensor, having previously set the heart rate zone (which you have already determined) on it, it will signal if the heart rate goes beyond your aerobic zone. Long going up is fraught with acidification and is not healthy, lower is acceptable, but the maximum effect from running will not be achieved in it.

Answer 2
May, 2021

More than 90% of the maximum (HRmax = 220-age) does not need to enter, but here you need to take into account many factors at least the duration of the load, your fitness, the specifics of the selected exercises, etc.

Focus on your state of health - there should be light, but "pleasant" discomfort in the process. Start at the minimum and gradually work up the intensity and duration.

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