Cómo calcular la frecuencia cardíaca

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Los profesionales sanitarios conocen la importancia de calcular la frecuencia cardíaca adecuada durante el ejercicio. Si desea recibir los beneficios de la actividad física, es importante no cansarse demasiado rápido.

Para averiguar cómo le afecta la intensidad de cada entrenamiento, una de las mejores cosas que puede hacer es calcular su frecuencia cardíaca.

Calcular su frecuencia cardíaca le permite medir su nivel de forma física inicial y controlar su progreso en el programa de ejercicios. Para que esto sea posible, debe medir periódicamente su pulso durante el ejercicio en un punto de alta intensidad.

Incluso si usted no es un atleta, el conocimiento de la frecuencia cardíaca puede ayudarle a monitorear su condición física e incluso a detectar posibles problemas de salud.

Ahora que tienes un objetivo, puedes controlar tu ritmo cardíaco para asegurarte de que estás en las mejores condiciones para entrenar. Durante el ejercicio, revise periódicamente su frecuencia cardíaca.

Un rastreador de actividad portátil lo hace mucho más fácil, pero si no usas uno, también puedes calcularlo manualmente. Para saber su frecuencia cardíaca, sólo debe encontrar el pulso con los dedos durante 15 segundos y multiplicarlo por 4 para obtener los datos que equivalen a 1 minuto.

¿Cómo calcular la frecuencia cardíaca?

Su frecuencia cardíaca, o pulso, es el número de veces que su corazón late por minuto. La frecuencia cardíaca normal varía de persona a persona.

Conocer su frecuencia cardíaca puede ser un indicador importante de la salud del corazón. Y a medida que usted envejece, pueden ocurrir cambios en la frecuencia y regularidad de su pulso que pueden indicar una afección cardíaca u otra afección que necesita ser tratada.

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Una forma de calcular la intensidad de su ejercicio es ver cómo late su corazón durante la actividad física. Si desea utilizar este método, primero debe calcular su frecuencia cardíaca máxima: el límite superior que su sistema cardiovascular puede alcanzar durante la actividad física.

La forma más sencilla de calcular su frecuencia cardíaca máxima es restando su edad de 220 . Esto significa que, por ejemplo, si usted tiene 30 años de edad, debe restar 220 menos 30. El resultado le permitirá obtener el máximo número de veces que su corazón debe latir por minuto durante el ejercicio.

Una vez que conozca su frecuencia cardíaca máxima, es hora de calcular la zona de frecuencia cardíaca deseada, o en otras palabras el nivel en el que su corazón está ejercitándose y condicionándose, pero no sobrecargado.

No olvide que si usted no está en forma o es un atleta que está dando los primeros pasos, debe aumentar gradualmente la intensidad. Además, si su objetivo es aumentar la resistencia y la capacidad aeróbica, debe aspirar a una intensidad del 85%.

En general, se recomienda la siguiente frecuencia cardíaca objetivo:

  • Intensidad moderada: 50-70% de su frecuencia cardíaca máxima.
  • Intensidad vigorosa: 70-85% de su frecuencia cardíaca máxima.

¿Por qué calcular la frecuencia cardíaca?

El cálculo de la frecuencia cardíaca le ayuda a comprender la intensidad del ejercicio . Tenga en cuenta que cuando usted está haciendo algún ejercicio aeróbico, ya sea correr o montar en bicicleta, la intensidad del ejercicio está relacionada con la dificultad de la actividad para usted.

Su frecuencia cardíaca ofrece una versión más objetiva de la intensidad del ejercicio. En general , cuanto mayor sea la frecuencia cardíaca durante el entrenamiento, mayor será la intensidad del ejercicio.

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Si su frecuencia cardíaca es demasiado alta, significa que usted está teniendo dificultades y debería disminuir. Por el contrario, si el número de latidos es demasiado bajo, significa que no se está esforzando demasiado. Por lo tanto, trate de aumentar la intensidad, especialmente si su objetivo es perder peso.

Por último, no debe olvidar que cualquier forma que utilice para medir la intensidad del ejercicio es bienvenida. Además, recuerde que algunos medicamentos para la presión arterial alta reducen la frecuencia cardíaca máxima.

Por lo tanto, si usted está tomando algún medicamento o tiene una afección cardíaca, tendrá que hablar con su médico para averiguar si necesita mantener una frecuencia cardíaca más baja como objetivo.

Del mismo modo, si su pulso es demasiado bajo o si tiene episodios frecuentes de latidos cardíacos rápidos inexplicables , especialmente si causan una sensación de debilidad o mareo, dígale a su médico que descarte cualquier problema de salud.

Incluya hábitos saludables en su vida Si desea tener buena salud, entonces debe incluir algunos hábitos saludables en su vida, tal como lo discutiremos a continuación. Leer más «

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  222. An impressive share! I’ve just forwarded this onto a co-worker who was conducting a little research on this. And he in fact bought me dinner because I discovered it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending time to discuss this matter here on your internet site.

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  233. I would like to thank you for the efforts you have put in penning this website. I really hope to see the same high-grade blog posts by you later on as well. In truth, your creative writing abilities has inspired me to get my very own website now 😉

  234. Having read this I thought it was really informative. I appreciate you taking the time and energy to put this short article together. I once again find myself personally spending way too much time both reading and posting comments. But so what, it was still worth it!

  235. I would like to thank you for the efforts you have put in writing this website. I am hoping to see the same high-grade blog posts from you in the future as well. In fact, your creative writing abilities has inspired me to get my own blog now 😉

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