Carvonen's formula: how to lose weight properly

In the pursuit of physical perfection, modern city residents, exhausted by hypodynamia, sacrifice valuable minutes of morning sleep for jogging, and in the evenings rush into the gyms.

Fighting hypodynamia

Sour food, sedentary work and movement in thecar collect their victims: people recover, their stomachs grow, muscles flabby, pressure rises, and the heart begins to beat with interruptions. To avoid premature aging and maintain health, you have to make your pampered body move.

The main consequence of hypodynamia is excess reservesfat, which can only be burned with hard work: weight loss has become the goal of thousands of people, mature and quite young, men and women. They sit down on cruel diets or exhaust themselves with all sorts of exercises. In this case, the bulk of fighters for physical beauty does not take into account the real possibilities of their own organism and believes: the harder, the better.

How to calculate physical activity

Dietitians, sports instructorswarn that to achieve the goal and maintain at the same time health will help to justify the calculation of the correct loads. The Carvonen formula is a convenient calculation system for all adherents of an active lifestyle. Everyone should understand that the body is a complex biochemical system that can not be operated at random, and too intense loads are as harmful to it as dubious "fast" diets.

A normal person, far from sports, decidestake care of yourself, as he begins to understand that weight reduction will restore his beauty and youth. But very often, trying to lose weight, to pump up the press, hands or feet, to remove the stomach, people over-bend the stick: they overload the body, their condition worsens. To prevent this from happening, there is the Carvonen formula: it calculates individually for each person, regardless of gender, what loads are allowed to him, given the age and level of fitness.

Regulator - heartbeat

At the same time, insufficient loads will notthe desired result, and the fight against excess weight can be in vain: the mechanism of fat splitting just will not start. And in this case, the formula of Carvonen becomes irreplaceable: it is easy to calculate on it, with what intensity it is necessary to deal with, so that the weight goes away, and the muscle mass is preserved.

The essence of the calculation is that the intensity of the exercisesis associated with the heart rate (heart rate): the more often the pulse, the higher the physical intensity, and vice versa. It is important that during training, a certain level of heart beat frequency is reached - the so-called target heart rate zone (CPZ). For each, it is calculated individually.

The target zone is in the middle betweenpermissible lower and upper limits of the heart rate. Within these indicators, you need to keep your pulse during exercise. It is better for beginners to adhere to the lower boundary, increasing the intensity of training as the body adapts to the load. Exceed the limit of CPD is harmful and dangerous for the body.

Intensity thresholds

How does Carvonen's formula calculate the pulse rate? The most famous simplified form of the formula is "220 minus age": the figure shows the maximum permissible heart rate threshold.

But this calculation is not sufficient, sincetakes into account the gender of the person and does not determine the target zone with the lower border. For example, Carvonen's formula for women involves adding one more figure to the calculations: "220 minus age and minus 6". However, this formula is not complete either.

Experts do not consider the formula scientificallyas well as the inventor himself, the Finnish scientist, whose name she was named. Nevertheless, Carvonen's formula for men or women is used in health groups, with independent training and fitness professionals to calculate the individual target heart rate zone.

A more complicated version of the formula makes it possibleall correctly build a training process, distribute the load so as not to harm the body, but at the same time to achieve the desired effect. For an expanded and more accurate calculation, one more indicator is needed - the heart rate at rest. To determine it, you need to measure the pulse in the morning immediately after awakening, without getting out of bed. Even in the formula, the intensity factor is taken into account - it is 50-80% of the maximum heart rate. Now you can specify the formula:

(220 minus age and minus heart rate at rest) multiplied by the intensity factor plus heart rate at rest.

Calculation of the target heart rate zone

Let's imagine the calculation formula for a man of 40 years,which only begins classes: (220 - 40 - 70 (for example, this is his pulse at rest)) x 0.5 + 70 = 125. The conclusion, which follows from this calculation: a forty-year-old man without experience is not recommended to exceed the limit of CZP-125 beats per minute. If he has sufficient experience, the coefficient can be replaced by a maximum of 0.8. Then the upper limit of his pulse during training is 158. Summarizing the data, it can be said that the permissible heart rate of a man of 40 years during training is in the range of 125 to 158 beats per minute, and he should choose the optimal heart rate depending on his physical condition.