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Heart rate at the effort
Heart rate is the number of heart cycles per unit of time (per minute). At rest, the heart rate of an adult is between 60 and 100 beats per minute.
It is very fast in a newborn, fast in a child and slightly slower in an elderly person.
Athletes usually have a lower heart rate than a person who trains poorly or not at all.
The heart rate increases during light or intense physical activity and in the presence of stress. A good cardiovascular workout helps to reduce resting heart rate, blood pressure, fat percentage and cholesterol levels. It also increases the aerobic capacity necessary to maintain a sustained effort in addition to reducing stress and anxiety.
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Heart rate is the number of heart cycles per unit of time (per minute). At rest, the heart rate of an adult is between 60 and 100 beats per minute. It is very fast in a newborn, fast in a child and slightly slower in an elderly person. Athletes usually have a lower heart rate than a person who trains poorly or not at all.
The heart rate increases during light or intense physical activity and in the presence of stress.
A good cardiovascular workout helps to reduce resting heart rate, blood pressure, fat percentage and cholesterol levels.
It also increases the aerobic capacity necessary to maintain a sustained effort in addition to reducing stress and anxiety.
Confidentiality: All answers or data from this session will be automatically deleted when you leave the questionnaire.
During exercise, the maximum heart rate for an individual is determined by the following formula:
220 – (your age) = maximum heart rate (beats / minute)
For example: 220 – 30 (years) = 190 (beats per minute)
For cardiovascular training to be beneficial, the heart rate must be maintained between 60 and 85% of the maximum heart rate.
It is considered that a beginner must maintain a heart rate at 60% of its maximum capacity, 70% for someone in the middle and 85% for an expert.
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This percentage is obtained as follows:
Maximum heart rate X (0.60 / 0.70 / 0.85) = 60% / 70% / 85% of your heart rate
For example: 190 x 0.60 = 114 (beats per minute) (beginner)
For example: 190 x 0.70 = 133 (beats per minute) (intermediate)
For example: 190 x 0.85 = 162 (161.50) (beats per minute) (expert)
Therefore, a 30-year-old should have a maximum heart rate of 190 beats per minute and maintain a heart rate at training ranging between 114 and 162 beats per minute.
Typical training program for increasing cardiovascular endurance:
Before presenting a typical cardiovascular endurance program, a reminder is needed. Cardiovascular endurance is the ability to pursue a moderate amount of effort for a certain amount of time that requires all muscles. For example, the following activities are of the muscular effort type: fast walking, jogging, swimming, jumping rope, cross-country skiing, cycling, etc. Practicing these activities at a moderate intensity for several minutes allows you to improve your breath, protect you against cardiovascular disease (heart attack), type 2 diabetes, hypertension and certain types of cancer.
Before presenting a typical cardiovascular endurance program, a reminder is needed.
Cardiovascular endurance is the ability to pursue a moderate amount of effort for a certain amount of time that requires all muscles.
For example, the following activities are of the muscular effort type: fast walking, jogging, swimming, jumping rope, cross-country skiing, cycling, etc.
Practicing these activities at a moderate intensity for several minutes allows you to improve your breath, protect you against cardiovascular disease (heart attack), type 2 diabetes, hypertension and certain types of cancer.
There are five basic principles to follow before you start smoothly and safely in a training program.
1. The specificity:
This principle is an indisputable rational. Your body will adapt specifically to physical activity. In other words, if you have planned in your action plan to improve your fitness to be in better shape at the end of the game of tennis, bowling will not be useful. In short, to increase your cardiovascular endurance, you will have to practice aerobic activities.
2. The overload:
To increase your cardiovascular endurance, you have to do more than usual. You have to increase the load, make the body work harder. This principle will apply to the duration, intensity, and frequency when practicing your activity.
If your body is suitable for 20 minutes of jogging, the overload principle could take shape in an increase in duration and gradually move to 30 minutes. After a few weeks, your body will be adapted to this new load and you will have increased your cardiovascular endurance.
3. Progression and adjustment:
To apply an overload to his training must be done in a regular and progressive way. Do not overwork the muscles and the court too hard, because you may become discouraged and give up.
You have to increase the load, make the body work harder. This principle will apply to the duration, intensity, and frequency when practicing your activity. If your body is suitable for 20 minutes of jogging, the overload principle could take shape in an increase in duration and gradually move to 30 minutes. After a few weeks, your body will be adapted to this new load and you will have increased your cardiovascular endurance.
3. Progression and adjustment:
To apply an overload to his training must be done in a regular and progressive way. Do not overwork the muscles and the court too hard, because you may become discouraged and give up.
4. Individuality:
The same training program for a group of people will produce similar effects, but each will have its own improvement curve. The body’s response to physical activity varies from one individual to another because it depends on many factors such as heredity, morphology, lifestyle. In this respect, you will be your best coach for the application and especially the adaptation of your program so that it really meets your expectations.
5. The upkeep:
This principle is a sign that you are on the right track. In fact, it applies when you have reached your goal. It allows you to do a little less in terms of duration and intensity to maintain the gains.
There is an important variable to determine in order to properly measure your overload. You must determine your maximum heart rate, which is the maximum number of beats your yard per minute.
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You can determine it with this simple formula:
220 beats per minute – your age = maximum heart rate (MCF)
For example, if you are 40 years old, your FCM will be 180. If your program intensity is 40%, your target heart rate during your workout will be 180 * 40% = 72 beats per minute.
This means that at certain times during your workout, you will need to take your heart rate (wrist pulse), count the number of beats in your heart for 15 seconds (it’s easier than a minute) and multiply by 4 to find out if you are in your target overload area. You then adjust your intensity by increasing or decreasing your speed as appropriate.
To illustrate the increase in cardiovascular endurance, here is a typical case:
Mrs. Tremblay has been walking briskly for a few months. For this summer, she would like to increase her cardiovascular endurance in order to be more alert and fit for the second half of her golf course.
The means chosen by Mrs. Tremblay is brisk walking. The overhead will be according to its FCM which is 170 (220 – age of Mrs. Tremblay [50 years old] = 170). Ms. Tremblay is not overweight and feels moderately fit; its intensity percentage will, therefore, be 50 to 70% of its FCM.
The target area will be 85 to 119 (170 * 50% and 170 * 70%) beats per minute. When practicing her activity, she will have to reach this area.
For a quick assessment of your heart rate in beats per minute, count the number of beats for 15 seconds, then multiply by 4. Mrs. Tremblay will have to take her heart rate (pulse) a few times (3 or 4 times) in order to ensure to reach the target area and stay there. If her heart rate is less than 85 beats per minute, she will have to speed up the pace.
If she is over 120 beats per minute, she may slow down.
The duration of its activity will vary from 15 to 30 minutes. At the beginning of the program, it will be able to stick to 15 minutes and gradually increase the duration until reaching 30 minutes with 2 to 4 trainings a week.
Naturally, Mrs. Tremblay is the best judge of her performances. If she finds that the effort is too great, she can adapt her effort by reducing the duration or intensity. It is important to know how to manage one’s efforts in order to maintain one’s motivation and, above all, to prevent injuries while staying on course.
This example affected walking, but it can be extended to all the physical activities called aerobic. Moreover, you will find a list of these activities at the end of this text.
You now know enough to confidently undertake your cardio endurance training program. After you have been assured by Q-AAP that you can undertake a safe training program, you are now ready!
Typical Cardiovascular Endurance Training Program
exercise for heart rate: Learn more about it
It is important to respect the warm-up and recovery period during your practice to prepare your body for the effort. Refer to the text on the subject.
The CV of some physical activities called aerobic *
++++: Very important effect.
+++: important effect.
++: average effect.
+: weak effect.
Table taken from: Chevalier, R. On your marks, ready, health! Editions of the educational renewal.
Meaning of heart rate in aerobic training:
• Classic expressions of heart rate.
• Precautions for use and conditions of validity.
• Linking “heart rate and speed of movement” key observation.
• Heart rate and definition of aerobic loads.
• The exploitation of cardiac frequencies in the training.
Meaning of heart rate in training:
• The heart rate is able to provide consistent indications to the coach.
• The heart rate intervenes in the training as a measuring element of the loadInternal aerobic work.
Typical expressions of heart rate:
• Resting heart rate.
• The maximum heart rate.
• Stress heart rate.
• Heart rate during recovery.
The resting heart rate:
• Athletes of high level have an extremely low resting heart rate, which is lower than40 bpm. This is related to a decrease in the intrinsic frequency of the sinus node associated with central nervous system influences.
• This is an asset but can not allow us to extrapolate what will happen at a higher level.
The maximum heart rate:
• It allows to materialize the maximum limit of the heart pump.
• It is less important in the trained subject compared to sedentary and decreases with age following Astrand’s relationship.
• It provides no indication for predicting performance.
Exercise heart rate:
• We can say that observed heart rate recorded during aerobic efforts, of sub-maximal and maximum intensity allows to account for the efficiency of the system cardiovascular and provides useful indications for determining training loads.
Heart rate during recovery:
• The observation of heart rates at the end of the exercise will allow to adapt the shape Recovery.
• In concrete terms, recovery can take a passive, active or even a mixed form depending on the Cardiovascular adjustments of the athlete to the workload.
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