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С началом любой пробежки обогащенная кислородом кровь все в больших количествах поступает к работающим мышцам. Темп бега напрямую связан с работой сердца: чем выше скорость, тем чаще сердечные сокращения. С целью контроля за тренировкой бегунов рекомендуем учитывать 4 вида пульса: минимальный, максимальный, тренировочный и восстановительный.

Минимальный пульс Частота сердечных сокращений у здоровых мужчин в состоянии покоя равна 60-80 уд./мин (у женщин эта величина колеблется в пределах 70-90 уд./мин). У лиц, занимающихся бегом, ЧСС значительно ниже: около 60 уд./мин. Бегуны со стажем имеют в состоянии покоя значения пульса 40-50 уд./мин. Определять минимальный пульс следует утром после пробуждения. Сделать это легко: наложить указательный и средний пальцы одной руки на запястье другой и сосчитать количество сердечных сокращений за 10 с. Умножив полученную величину на 6, следует записать в тренировочный дневник пульсовые характеристики за минуту. Каждый занимающийся, зная величину своего минимального пульса, может контролировать степень утомления после того или иного занятия: если минимальный пульс на 10 ударов больше индивидуальной нормы, то это указывает на перетренировку.

Максимальный пульс Максимальным считается такой пульс, при котором сердце работает на пределе возможностей и уже не может полностью удовлетворять запросы организма по перекачке крови к работающим мышцам. Сердце, работая в максимальном режиме, уже не может сокращаться чаще. У бегунов с многолетним стажем максимальный пульс составляет около 220 уд./мин. Для мало тренированных бегунов и лиц старших возрастных групп максимально допустимую величину пульса можно определить по формуле: 220 минус возраст.

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