Wellness

What are the constants to monitor in case of effort?

Half an hour of physical effort a day has a beneficial effect on health and reduces the risk of several diseases. If playing sports is good, playing sports intelligently is better! Here are the constants to watch out for when exercising.

Whether you’re into sports or are serious about getting into it, some data lets you see how well your body is working and can help you control your limits. They are part of the constants that are monitored by your doctor during a stress test.

VO2max: improve the volume of air absorbed

The VO2max, first of all, is the maximum volume of oxygen inspired and used by the muscles per unit of time and per kilogram. The better the physical condition, the greater this volume. On average, the VO2max is 45 to 50 ml per minute and per kilo for a man and 35 to 40 for a woman. But a person who exercises very regularly can easily go up to 65 ml or more. It is easy to find sites on the internet that offer to calculate your VO2max for you from a 12-minute effort test.

Resting pulse and maximum heart rate

Another constant to monitor is your pulse rate at rest and just after exercise. The average resting pulse of an adult is considered to be between 60 and 80 beats per minute. If you are below 40, it’s not normal (unless you’re a top athlete!), and the same above 120. The calculation to know the pulse of effort in theoretical endurance is the following: subtract your age from the number 220, then your resting heart rate from the result. Calculate two-thirds of this number, then add your heart rate at rest: the result is the endurance exertion pulse you should have.

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Consider someone aged 30 with a resting pulse of 70 beats per minute:

220 – 30 = 190, 190-70 = 120, 120*2/3 = 80, 80 + 70 = 150.

As for the maximum heart rate (also theoretical), reached after intense exertion, it amounts to performing the first calculation, that is, 220-age.

Recovery and return to calm

Finally, with regard to recovery after exercise, it can vary a lot depending on the intensity of the effort and your physical condition: in someone who is trained, the heart rate can go from 180 to 120 in one minute. after effort, when others will take more than an hour to fully recover. It is considered on average that 60 pulses of difference between the pulse of effort and the pulse of recovery (taken 3 minutes after the exercise) is a good figure. But here, it’s all about training.

Read also:

Cardiac coherence. Dr. David O’Hare: “Stressed? Breathe! »

[HighProtein-Foods.com]

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