A cognitive experiment: which ways to get a perfect heart rate on cardio. How do you workout with your Apple Watch and other gadgets? Read in this little review.What works?
- Apple Watch 3 is the best workout and workout assistant. The only disadvantage on very active cardio or group exercises - when you jump, your heart rate is knocked down, but it recovers immediately. On the plus side, they are your mini-brain, a super helper. They are also insanely nice to the touch and beautiful.
- Star Trac treadmills. Heart rate to heart rate matches the first point, measures the heart rate perfectly and easily. Minus - if you train with gloves, the heart rate monitor is hard to read your heart rate: you have to take them off. I respect this manufacturer because of the quality of the webbing and cushioning system, as I believe that the most important thing is the health of the joints
- The easiest way, taught in gymnastics universities, to determine heart rate is to count the number of pulse waves in 10 seconds, then multiply the result by six. This is the pulse rate per minute. An artery can be found around the neck or wrist. It's simple, cheap, hearty, and accurate.
What's not working?
- Smartwatches of budget version from 300 to 1 000 UAH (I will not name the manufacturer, so as not to offend). Totally unnecessary thing: they measure inaccurately, formulas are adjusted poorly. There is no sense to spend money on them. The only plus - bright colors plus you can use them as a bracelet, as well as the price: they will not be sorry to throw away after a month.
- Treadmills for home use in the budget to 14 000 UAH. What a terrible heart rate! It is impossible to measure it - it shows 40, then 170 beats when actively running. To say nothing of our precious knees, which feel the thin, unprofessional canvas when running and hurt afterwards. And also the fear of just falling off the track, as it walks. Although it can be seen as a "functional training".
- "Intuitive methods" of determining the pulse by eye from the nasolabial triangle, the color of the face, and the condition of the hands don't work either.
So let's talk about the main points
- What is your maximum heart rate? The simplest formula: 220 - "your age in years" = "your maximum heart rate." It's a bit simple, you have to do it another way by going deeper, but it's also very fast. For example, if you are 25, your maximum heart rate would be 195 (220-25=195). The average exercise intensity is around 65-70% of your maximum heart rate. Multiply the maximum (195) by 0.65 and you get about 127 heartbeats per minute. For 70% intensity, your heart rate should be around 137 (195×0.70). So, to reach moderate intensity, regardless of activity (treadmill, bike, elliptical trainer), you need your heart rate to reach 127-137 beats per minute. Keep in mind that this is an example for 25-year-olds. For most people, such an exertion would be equivalent to a leisurely run: when you're already sweating, but can still hold a conversation with someone running next to you.
- Don't kill yourself running if it's uncomfortable for you (joints, feeling, breathing). Run at the same heart rate, but in an incline or using strong resistance.
- Do cardio after your workout or separately for 20 to 40 minutes.
Author: Valeria Ivashchenko