An active lifestyle is the key to health and longevity. Our organism is capable of many things: to withstand stress, to become athletic and endurance. That is why the cardiovascular system is actively involved in sports. A lot depends on the work of the human heart. The pulse frequency controls the fat burning process and supports general fitness. Athletes always monitor their pulse rate. Why is so much attention paid to this particular indicator? We will analyze them in more detail later in this article.
What is pulse rate and what body processes does it affect?
What is the optimal fat burning pulse from a medical perspective? Pulse rate is scientifically defined as the number of heartbeat contractions in one minute. This value can vary depending on the effort. For example, the optimal pulse varies considerably during sporting activities. During this time, a person’s pulse increases and promotes fat burning.
The circulatory system is a complex part of the human body. Your pulse reacts to every change. It can increase or decrease. In stressful situations, a person’s optimal pulse can reach critical values. The pulse rate also changes when you exercise. It is important to keep an eye on the pulse as an indicator because people with disorders of the blood system can have health problems.
The pulse in humans has its origins in two parts of the circulatory system:
- The arterial pulse. Pulse measurements provide information about blood pressure and the number of heartbeats. The arterial pulse shows how the heart is working.
- Venous pulse. This is the pulse that characterizes the reverse process of the work of the circulatory system. That is, the venous pulse is characterized by the return of blood to the heart.
Very often you can notice a pulsation on the body of a person. This pulsation is called a capillary pulse. The cardiovascular system works continuously in the human body. Therefore, the pulse depends directly on the physical and psychological-emotional condition.
How do I know if my pulse rate is normal and what affects it?
An optimal pulse rate for adults is usually 60 to 100 beats per minute. A pulse slower than 60 beats per minute is called bradycardia (“slow heart”) and a pulse rate faster than 100 beats per minute is called tachycardia (“fast heart”). Some experts believe that the optimal resting heart rate is closer to 50 to 70 beats per minute. Regardless of what is considered normal, it is important to know that a healthy heart rate for fat burning varies depending on the situation.
In healthy people, an optimal slow heart rate can be due to physical fitness, medication or sleeping habits. However, a slowed pulse can also be a sign of illness, e.g. heart disease, certain infections, high levels of potassium in the blood or an underactive thyroid.
How does your heart rate change when you exercise?
From a medical perspective, an optimal pulse rate can be between 50 and 100 contractions. However, in a relaxed state, the pulse should not exceed 70 beats per minute. If the pulse rate increases, the cardiovascular system is not functioning optimally. Cardio sport helps to strengthen the cardiovascular system. Pulse rate values help athletes control fat burning and endurance. If you exceed the threshold of acceptable values, you can harm your health. Therefore, all athletes know how important it is to know their pulse rate per minute when doing cardio sports.
Every person has a different pulse rate. You have measured it at least once in your life. If not, the best way to do it is to do it in peace and quiet, when you are not under stress or other factors. To be sure that you are measuring your optimal pulse correctly, it is recommended that you do this throughout the day. It is even better to repeat the measurement the next day. Now you can calculate your pulse fat burning bodybuilding rate – expressed in optimal percentage, you should have a value that is 60% higher. But do not forget that the optimal pulse frequency for burning fat is individual for each person. The athlete’s age and health also play a major role.
Why is optimal pulse monitoring during cardio exercise so important? It all depends on the load and its effectiveness. The pulse frequency shows how our body works. If the pulse is not high enough, the fat burning process will not take place. You can increase your heart rate by doing cardio or sitting on a cardio elliptical machine. If you do cardio in the gym, you can measure your pulse directly on the machine. The jogging or elliptical machine has built-in sensors that allow you to measure your heart rate during exercise. If you run or exercise at home, it is better to use a smart watch. Even the simplest smartwatch has a function that displays your heart rate.
Why is it important to monitor pulse rate when burning fat?
The pulse is very important for burning fat and building muscle. Numerous studies have shown that fat burning occurs during intensive muscle building training when the pulse is optimally in the range of 130 beats. This is the rate for people under 30 years old. For people over 30, it is recommended not to exceed the optimal pulse rate of 120 beats per minute. The optimal fat burning workout should last at least half an hour. It is recommended to keep your pulse rate at a level appropriate for your age.
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