{"id":294250,"date":"2020-11-02T11:15:00","date_gmt":"2020-11-02T10:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294250"},"modified":"2022-09-22T15:24:30","modified_gmt":"2022-09-22T13:24:30","slug":"is-it-really-important-to-monitor-your-heart-rate-during-training","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/","title":{"rendered":"Is it really important to monitor your heart rate during training?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/#What_is_heart_rate\" title=\"What is heart rate?\">What is heart rate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/#Pulse_during_exercise_%E2%80%93_heart_rate_zones\" title=\"Pulse during exercise \u2013 heart rate zones\">Pulse during exercise \u2013 heart rate zones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/#What_has_an_effect_on_heart_rate\" title=\"What has an effect on heart rate?\">What has an effect on heart rate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/#Athletes_and_heart_rate\" title=\"Athletes and heart rate\">Athletes and heart rate<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Recently<strong>&nbsp;in workouts, \u201c<\/strong><strong>hi-tech\u201c<\/strong>&nbsp;has spread in which people control their<strong>&nbsp;heart rate, calories burned<\/strong>&nbsp;and a bunch of other values. The question is whether monitoring your heart rate during training is necessary, interesting or completely irrelevant. Learn all the essentials in the article about&nbsp;<strong>heart rate<\/strong>&nbsp;and its<strong>&nbsp;importance during exercise.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_heart_rate\"><\/span>What is heart rate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Heart rate is basically<strong>&nbsp;the frequency of heartbeat.<\/strong>&nbsp;In addition to the term heart rate, the term&nbsp;<strong>pulse<\/strong>&nbsp;is also used, but both terms express<strong>&nbsp;the number of heartbeats per minute.<\/strong>&nbsp;Its pace changes depending on whether we are sitting in front of the TV or running on a treadmill. The higher the intensity of the activity, the higher the frequency value.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[3]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can easily measure your heart rate by placing your&nbsp;<strong>index finger and middle finger on your neck.<\/strong>&nbsp;More precisely on the side of the neck, to feel<strong>&nbsp;the pulse of the trachea.<\/strong>&nbsp;Do you want the second variant? Another option is to measure on your<strong>&nbsp;wrist.<\/strong>&nbsp;Again, you need to put your finger, but this time between<strong>&nbsp;the bone and the tendon on your wrist towards your thumb.<\/strong>&nbsp;Have you felt your pulse? At this point, look at your watch and count the number of beats in 15 seconds. Multiply the result by four and you have a heart rate per minute.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1124x749.jpg\" alt=\"heart rate and sports or exercise\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"heart rate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>In order to be able to assess the intensity of the training with respect to the heart rate, we should start with the value that we will need first. It is called&nbsp;<strong>the maximum heart rate<\/strong>&nbsp;and refers to&nbsp;<strong>the highest rate<\/strong>&nbsp;your<strong>&nbsp;heart can reach<\/strong>&nbsp;in a minute. You can calculate your<strong>&nbsp;maximum heart rate<\/strong>&nbsp;using a simple mathematical formula&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>207 \u2013 (0,7 x your age) = maximal&nbsp; heart rate<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to this formula, you may also come across a variant to calculate&nbsp;<strong>the approximate maximum heart rate<\/strong>&nbsp;by simply&nbsp;<strong>subtracting<\/strong>&nbsp;<strong>your age from 220.<\/strong>&nbsp;As you can now correctly guess, the rate value<strong>&nbsp;changes during life,<\/strong>&nbsp;more precisely decreases. If you are interested in what your frequency will be after 5, 10, or 20 years, compare your current state with the possible future in the table&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">AGE<\/th><th class=\"has-text-align-center\" data-align=\"center\">HEART RATE 50 \u2013 85%<\/th><th class=\"has-text-align-center\" data-align=\"center\">MAXIMUM HEART RATE \u2013 100%<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">20 years<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 170 BPM (beats per minute)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>200 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>95 \u2013 162 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>190 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">35 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>93 \u2013 157 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>185 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>90 \u2013 153 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>180 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">45 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>88 \u2013 149 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>175 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>85 \u2013 145 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>170 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">55 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>83 \u2013 140 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>165 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80 \u2013 136 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>160 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>78 \u2013 132 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>155 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 years<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>75 \u2013 128 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>150 BPM<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pulse_during_exercise_%E2%80%93_heart_rate_zones\"><\/span>Pulse during exercise \u2013 heart rate zones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we have already mentioned, the higher the intensity of the training, the higher the number of heartbeats. Based on your pulse, you can deduce how demanding your activity is. There are<strong>&nbsp;5 different zones<\/strong>&nbsp;that express<strong>&nbsp;the level of heart activity<\/strong>&nbsp;as a percentage of&nbsp;<strong>the maximum heart frequency (MSF).<\/strong>&nbsp;These are the 5 zones&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6] [7]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>zone \u2013 \u201cVery easy\u201d \u2013 50 \u2013 60%&nbsp;<\/strong>MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>activity with&nbsp;<strong>the lowest<\/strong>&nbsp;<strong>intensity<\/strong>&nbsp;that is suitable for&nbsp;<strong>regeneration<\/strong><\/li><li>is great for the&nbsp;<strong>warm-up<\/strong>&nbsp;and<strong>&nbsp;cool down<\/strong>&nbsp;<strong>part of training<\/strong><\/li><li>staying at this level shouldn\u2019t be a problem for you for&nbsp;<strong>a few hours<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>zone \u2013 \u201ceasy\u201d \u2013 60 \u2013 70%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>is given for running<strong>&nbsp;within 90 minutes<\/strong><\/li><li>it is possible to have<strong>&nbsp;a normal conversation<\/strong>&nbsp;during this zone<\/li><li>supports the body\u2019s ability to use<strong>&nbsp;fat as a source of energy<\/strong><\/li><li>it is the pace at which e.g.&nbsp;<strong>marathon runners<\/strong>&nbsp;run<\/li><li>long-distance runners&nbsp;<strong>(half marathon and longer)<\/strong>&nbsp;should stay in it about&nbsp;<strong>80% of the total running time<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1124x1045.jpg\" alt=\"heart rate zones\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"heart rate zones\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1124x1045.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-400x372.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1536x1428.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-2048x1904.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><strong>zone \u2013 \u201cmedium\u201d \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>you can stay in it for about&nbsp;<strong>30 minutes<\/strong><\/li><li>is referred to as<strong>&nbsp;the aerobic zone<\/strong><\/li><li>it is suitable for<strong>&nbsp;improving blood circulation<\/strong>&nbsp;in skeletal&nbsp;<strong>muscles and heart<\/strong><\/li><li>is great for&nbsp;<strong>improving aerobic capacity and endurance<\/strong><\/li><li><strong>Oxygen<\/strong>&nbsp;is used as<strong>&nbsp;energy for the cells<\/strong><\/li><li><strong>lactic acid<\/strong>&nbsp;begins to<strong>&nbsp;accumulate&nbsp;<\/strong>in the bloodstream<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\"><li><strong>zone \u2013 \u201cdifficult\u201d&nbsp;\u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>you should stay in it for about<strong>&nbsp;10 minutes<\/strong><\/li><li>it uses&nbsp;<strong>a combination of aerobic and anaerobic metabolism<\/strong><\/li><li><strong>above 84%&nbsp;<\/strong>of MSF the body undergoes&nbsp;<strong>anaerobic metabolism<\/strong><\/li><li>is great for&nbsp;<strong>raising lactic acid threshold and performance<\/strong><\/li><li>contributes to the management of&nbsp;<strong>higher levels of lactic acid in the blood<\/strong><\/li><li>supports the body\u2019s ability to use&nbsp;<strong>carbohydrates as a source of energy<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1124x749.jpg\" alt=\"maximum heart rate\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"maximum heart rate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"5\"><li><strong>zone \u2013 \u201cvery difficult\u201d 90% \u2013 100%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>the highest and&nbsp;<strong>maximum training intensity<\/strong><\/li><li>you can stay in it for<strong>&nbsp;a maximum of 2 minutes<\/strong>&nbsp;(according to another source for&nbsp; 5 minutes)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28087,49306,29401,5585,34207,28765,28554,28082,7067,41284\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Why is it important to know your heart rate during exercise?<\/h3>\n\n\n\n<p>Do you exercise, but sometimes you feel that your&nbsp;<strong>pulse is too high<\/strong>&nbsp;or are you worried that your<strong>&nbsp;heart rate is too low?<\/strong>&nbsp;It is<strong>&nbsp;the heart rate<\/strong>&nbsp;that can be<strong>&nbsp;an indicator of the level of activity.<\/strong>&nbsp;However, it all depends on your goals and type of training. An example is the difference between&nbsp;<strong>5-kilometer training and a marathon.<\/strong>&nbsp;In the case of a long track, such as a marathon run, it is important to maintain a steady pace over long kilometers. Runners should stay in&nbsp;<strong>the 1st and 2nd zones for a significant part<\/strong>&nbsp;(about half) of the training during this type of training. For runners with training focused on&nbsp;<strong>5 kilometers,<\/strong>&nbsp;it is beneficial to improve the run more often&nbsp;<strong>to the 3rd and 4th zones.<\/strong>&nbsp;You must have noticed that the intensity of running for marathon runners is lower than when running at lower distances.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are training for progress, you should be interested in the number of heartbeats per minute, because&nbsp;<strong>you will notice an improvement<\/strong>&nbsp;thanks to it. Trained&nbsp;<strong>athletes<\/strong>&nbsp;have a&nbsp;<strong>\u201cresting\u201d pulse of about 40 beats per minute.<\/strong>&nbsp;If you start training and want to know your personal improvement, try to also write down your heart rate at rest. Exercise will&nbsp;<strong>strengthen<\/strong>&nbsp;your&nbsp;<strong>heart and lungs,<\/strong>&nbsp;but most importantly, number of you heart beats will start to&nbsp;<strong>decrease.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pulse control is also useful to&nbsp;<strong>prevent overtraining.<\/strong>&nbsp;Thanks to this, you will not get&nbsp;<strong>\u201cbeyond the limit\u201d<\/strong>&nbsp;by training, therefore&nbsp;<strong>you will avoid emotional fatigue<\/strong>&nbsp;and also<strong>&nbsp;possible injuries.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1124x751.jpg\" alt=\"training according to heart rate\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"training according to heart rate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Knowing your pulse is not a condition during training. However, it has several advantages. If you run regularly and add a \u201cdaily number of steps\u201d, you don\u2019t have to measure your heart rate precisely. If you have fitness goals, and you are interested in controlling the improvement in performance, we definitely recommend measuring your heart rate. As we mentioned, knowing your heart rate will also prevent injuries and overtraining. Last but not least, make sure that you do not go \u201cunder\u201d the aerobic zone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_has_an_effect_on_heart_rate\"><\/span>What has an effect on heart rate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As we have already mentioned, the pulse of an adult at rest is&nbsp;<strong>60-100 beats per minute.<\/strong>&nbsp;In addition to age, heart rate is affected by several&nbsp;<strong>factors,<\/strong>&nbsp;including&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>physical condition and activity<\/strong><\/li><li><strong>health condition<\/strong> \u2013 cardiovascular diseases, diabetes and high cholesterol<\/li><li><strong>medicine<\/strong><\/li><li><strong>body size<\/strong> \u2013 obese people tend to have a higher heart rate<\/li><li><strong>body position<\/strong> \u2013 the value of the pulse when laying is lower than when standing<\/li><li><strong>smoking and coffee \u2013<\/strong> <a href=\"https:\/\/gymbeam.com\/caffeine\" class=\"ek-link\">caffeine<\/a> and nicotine affect the heart rate, this also applies to tea and soda<\/li><li><strong>emotional state \u2013<\/strong> anxiety and stress increase the pulse<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Problem heart rhythm<\/h3>\n\n\n\n<p>An abnormal heart rhythm is considered to be&nbsp;<strong>an irregular, too low,&nbsp;<\/strong>but also&nbsp;<strong>too high heart rate.<\/strong>&nbsp;The normal pulse for an adult at rest is&nbsp;<strong>from 60 to 100 beats per minute.<\/strong>&nbsp;The problem starts if the number is different.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Low blood pressure (bradycardia)&nbsp;<\/strong>\u2013 the heart rate at rest is too slow, more precisely&nbsp;<strong>less than 60 beats.<\/strong>&nbsp;<strong>Exceptions are athletes,<\/strong>&nbsp;their slower heart rate is not the result of disease, but on the contrary, their fitness.<\/li><li><strong>High pressure (tachycardia)<\/strong>&nbsp;\u2013 has several types and represents&nbsp;<strong>over 100 strokes per minute.<\/strong><\/li><li><strong>Heart arrhythmias<\/strong>&nbsp;\u2013 may or&nbsp;<strong>may not have symptoms.<\/strong>&nbsp;However, they may manifest as&nbsp;<strong>palpitations<\/strong>&nbsp;or<strong>&nbsp;pain and tremor.<\/strong>&nbsp;The important thing is that not all of them are threatening, but it is definitely better to tell your doctor about them.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Athletes_and_heart_rate\"><\/span>Athletes and heart rate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As already mentioned,&nbsp;<strong>athletes<\/strong>&nbsp;may have&nbsp;<strong>a lower heart rate at rest.<\/strong>&nbsp;This is due to training, because it not only trains muscles, but also the&nbsp;<strong>heart,<\/strong>&nbsp;thanks to which it can&nbsp;<strong>pump more blood.<\/strong>&nbsp;However, you are certainly interested in how you will recognize that athlete\u2019s heart rate is<strong>&nbsp;too low<\/strong>&nbsp;or dangerously&nbsp;<strong>high.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Low heart rate in athletes is often considered to be only a condition that has&nbsp;<strong>other symptoms<\/strong>, such as&nbsp;<strong>weakness, fatigue and dizziness. An excessive heart rate<\/strong>&nbsp;is considered if you exercise&nbsp;<strong>more intensely than at maximum heart frequency&nbsp;<\/strong>for a longer time. This is a dangerous condition, and it is better to stop, for example, in case of dizziness. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[12]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Having&nbsp;<strong>the right pulse<\/strong>&nbsp;is necessary not only in life<strong>&nbsp;to maintain health.<\/strong>&nbsp;It also makes sense to monitor<strong>&nbsp;the heart rate<\/strong>&nbsp;during exercise to prevent<strong>&nbsp;overtraining and injury,<\/strong>&nbsp;but also to achieve&nbsp;<strong>the desired effect of training.<\/strong>&nbsp;We hope you have learned all the important things about<strong>&nbsp;the benefits of heart rate control, heart rate zones,<\/strong>&nbsp;but also&nbsp;<strong>what influences the right heart rate.<\/strong>&nbsp;Do you want&nbsp;<strong>your friends to know<\/strong>&nbsp;about the pulse and the effect of its control during training? Feel free to&nbsp;<strong>support the article by sharing.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/other-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOther Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The speed of your heartbeat is an indicator of the intensity of your workout, and knowing your heart rate during a workout has several benefits. Read about pulses, heart rate zones, reasons to check them, and other interesting information.<\/p>\n","protected":false},"author":25,"featured_media":191535,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[7619,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294250","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-health","9":"tag-workout","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is it really important to monitor your heart rate during training? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pulse or heart rate reflects the intensity of your training, but what should it be like for specific sports? 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