It is very important to monitor your heart rate and health condition during training, and if you are a “beginner” – then this is the main thing in the first stage.
1. There are lots of different fitness gadgets now (fitness trackers, smart clocks, heart rate monitors).The easiest way is to get one of these, which will always be able to assess the degree of the load received.
2. It is possible to carry out self-counting of blows on the carotid artery or wrist. The rate is felt best in these places. When the number of hits in 15 seconds is determined, it is multiplied by 4. It should be taken into account that this method is not absolutely accurate.
3. There is a formula for calculating the lower and upper heart rate for training. To determine the lower limit, it is necessary to take away your age (for example 20) from 200 and multiply by 0.6 to get 120 beats per minute – below this rate you should not train, so the effect will be minimal.
4. The upper limit is also considered, only the coefficient is increased to 0.8, so we get the maximum allowable rate in training – 144. It is not necessary to go beyond the upper limit, since this increases the load on the heart. In order for the training to be effective, the heart rate must be between the lower and upper boundaries.