Carvonen's formula: how to lose weight correctly

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

Fighting hypodynamia

Nourishing food, sedentary work and movement in the car collect their victims: people recover, they have stomachs, muscles flabby, pressure rises, and the heart starts 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 the excess fat reserves, which can be burned only by hard work: weight loss has become the goal of thousands of people, mature and quite young, men and women. They sit on violent 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 more difficult the better.

How to calculate physical activity

Specialists, nutritionists, sports instructors warn that a reasonable calculation of the correct loads will help to achieve the goal and keep at the same time health. 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, decides to take care of himself, as he begins to understand that weight reduction will restore his beauty and youth. But very often, trying to lose weight, to pump up a 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 not give the 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 exercises is 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 between the permissible 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 stick to the lower boundary, increasing the intensity of training as the body adapts to the load. Exceeding 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 allowable heart rate threshold.

But this calculation is insufficient, since it does not take into account the gender of the person and does not define the target zone with the lower boundary. 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 scientifically sound, as, however, did not consider it 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 possible for all to 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 extended 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 clarify 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 40-year-old man who is just beginning his studies: (220-40-40 (for example, that's his pulse at rest)) x 0.5 + 70 = 125. The conclusion that follows from this calculation: a forty-year-old man with no experience It is not recommended to exceed the CPR limit - 125 beats per minute. If he has sufficient experience, then the coefficient can be replaced by a maximum of 0.8. Then the upper limit of his heart rate during classes 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.