By Dr. Antonino Bianco
Knowing the heart rate (CF) that is reached when practicing aerobic training is a bit like knowing how to cook. Knowing at what temperature the oven must be to obtain the best cooking is as important as knowing the CF at which the heart and lungs are most efficient.
Whatever your goal (to lose weight, run a marathon or improve your performance in a sport), to achieve it successfully it is essential that you know within which limits you work (the optimal aerobic zone). You can thus control the organic response to different levels of effort and optimize the effectiveness of training sessions.
In order for the cardiorespiratory apparatus to work with maximum efficiency and the body uses a greater quantity of fat, it is necessary to work between 65 and 85 per cent of the theoretical maximum heart rate (FC Max * ): this is the optimal aerobic zone.
For example, using the Cooper ° formulas, the calculation of the optimal aerobic zone for a 35-year -old male is: 220-age (35) = 185 beats per minute (Bpm). 65% of 185 (0.65 x 185) is 120 Bpm and 85% of 185 (0.85 x 185) is 157 Bpm . When training, the 35-year-old in question will have to try to keep the FC between the values of 120Bpm and 157Bpm.
To check the FC during the training session use a heart rate monitor or measure it manually. In manual measurement the heart rate is measured on the wrist or neck. The pulse should be detected with two fingers and not with the thumb. Count them for 15 seconds, multiply by 4 and get the number of beats per minute.
The heart rate monitor is the simplest and most accurate tool for measuring HR during training. If you do not have a heart rate monitor and do not want to interrupt the training session to measure the HR manually, etc. for you some tips:
Typical resting heart rates for a 35-year-old male (60-90 Bpm)
The 35-year-old walks fast and shows no signs of fatigue (50- 55% of HR Max; 92-102 Bpm)
The 35-year-old walks uphill at a fast pace or runs in the plains with a mild gait and shows signs of slight diffuse sweating and skin redness (60-65% of HR Max; 110-120 Bpm)
The 35-year-old runs at a medium pace, breathes deeply and converses with discreet lucidity (65-75% of HR Max; 120-140 Bpm)
The 35-year-old runs at a high pace, breathes with difficulty and converses with difficulty (80% of HR Max; 150 Bpm)
The 35-year-old runs at a very high pace, shallow and frequent breaths, poor mental clarity and noticeable sweating of the face (87-92% of HR Max; 160-170 Bpm)
Maximum effort, unsustainable for a long time (92-100% of HR Max; 170-185 Bpm).
Aerobic training is essential in any good fitness program: not only does the cardiorespiratory system work optimally and improves physical fitness, but it has many other advantages, such as improving concentration and reducing the risk of cardiovascular disease .
