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Такой пульс еще называют «аэробным». Беговые нагрузки, которые выполняются на этом пульсе, обеспечивают достаточный тренировочный эффект для кардиореспираторной системы. Зона тренировочного пульса находится в пределах 75-85% от максимальной величины ЧСС. 85% - условная граница между аэробной и анаэробной зонами нагрузок.

Бегуны со стажем для определения допустимого тренировочного пульса могут использовать данные таблицы.

Правильно выбранный тренировочный пульс позволяет бегуну эффективно тренироваться. Контролируя ЧСС, можно рационально спланировать темп бега в зависимости от климатических условий, пересеченности местности и пр. Контроль за темпом бега в режиме тренировочного пульса можно осуществлять следя за дыханием.

Тренировочный пульс (уд./мин) для бегунов разного возраста

Возраст (лет)	70%	80%
20-25	140	167
26-30	134	163
31-35	131	159
36-40	127	155
41-45	124	150
46-50	120	146
51-55	117	142
56-60	113	138
60-65	110	133
66-70	106	129

Если оно ровное, глубокое, без срывов, то величина пульса и темп адекватны поставленной задаче по развитию аэробных возможностей. Когда бегун бежит в режиме тренировочного пульса, он может разговаривать и при этом ему «хватает дыхания». Этот простой прием самоконтроля помогает бегуну управлять темпом бега в заданном пульсовом режиме. Если дыхание стало прерывистым или бегуну трудно говорить во время бега, то это означает, что пульс перешел границу 80-85% от максимума.

Темп бега и тренировочный пульс индивидуальны для каждого занимающегося бегом. Вполне возможно, что для квалифицированного бегуна темп по 3 мин 45 с на километр будет находиться в пульсовом режиме, равном 70% от максимальной ЧСС, в то время как подготовленный бегун будет задыхаться, пытаясь удержать такую скорость. В противоположность, 5-минутный темп на 1 км для подготовленного бегуна, находящегося в зоне 70% от максимального пульсового режима, вызовет у квалифицированного бегуна пульсовую реакцию, которая будет значительно ниже его тренировочного пульса.

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