Ideas for fitnes in the fresh air.
The advantages of fitnes in the fresh air a lot. First, the number of calories expended for the same exercises on the street will increase by 5-7% compared with the…

Continue reading →

Art project - How to restore strength after workouts
Elkar will help you to recover muscle and overcome fatigue after. Role of L-carnitine in recovery time after exercise. Try force. Why recovery after exercise is so important. In theory,…

Continue reading →

Calculation of intensity of physical load on the heart rhythm. The maximum heart rate

If you have visited a fitnes club and worked in the gym, you probably noticed on the treadmill or bike confusing the sign with the schedule of age-pulse. What does it symbolize?

One way of monitoring the intensity of physical activity is based on the determination of heart rate (or heart rate – heart rate (HR) during exercise. For each age category has a maximum allowable heart rate above which dangerous complications. To calculate the maximum permisible frequency for your age it is posible subtraction from 220 the number of his years: for example, for 50 years the maximum heart rate will be

220-50=170 beats per minute. Depending on the intensity of physical activity exists and target zone heart rate. The definition of the range of acceptable heart rate will be relevant for patients with heart disease who must restrict physical activity.

In moderate intensity physical activity target zone heart rate should be between 50 to 70% of the maximum allowable. So for the same 50 year old man 50% will make: 170 x 0.50 = 85 BPM, and 70% will be: 170 x 0.70 = 119 BPM. Thus, moderate-intensity physical activity for a 50-year-old person will be provided the minimum number of cuts more but les than 85 119 beats per minute.

For high intensity physical activity, the heart rate should be between 70 to 85% of your maximum heart rate. The calculation of this range is done following the same formula. For example, for a 35-year-old person’s maximum age-related heart rate will be equal to 220 – 35 = 185 beats per minute. 70% and 85% of this pulse will be equal to 185 x 0.70 = 130 beats per minute and 0.85 = 157 beats per minute, respectively, i.e. heart rate range will be from 130 to 157 beats. This range would indicate a high intensity of physical exercise.

moderate load pulse from to beats per minute .

High load pulse from to beats per minute

Psychological benefits of swimming
Every person is confronted daily with many stres factors, which together can lead to a depresed, anxious state, to personal crises and psychological discomfort. The pool in this plan can…

...

Warm up on the road
The problem with many drivers, regardles of gender — back, discomfort in the legs, etc Therefore, to arrange a workout on the road - a good habit. Stop for 5-10…

...