{"id":7373,"date":"2021-12-02T16:07:23","date_gmt":"2021-12-02T16:07:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7373"},"modified":"2021-12-02T16:07:23","modified_gmt":"2021-12-02T16:07:23","slug":"what-is-heart-rate-training-an-introduction","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/what-is-heart-rate-training-an-introduction\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u062a\u062f\u0631\u064a\u0628 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u061f \u0645\u0642\u062f\u0645\u0629"},"content":{"rendered":"<p>\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (\u0625\u0630\u0627\u0639\u0629 \u0648\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0643\u0631\u0648\u0627\u062a\u064a\u0627) \u0647\u0648 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627 \u0648\u063a\u064a\u0631 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https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-142x75.png 142w\"\/><\/h3> <h1 class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u061f<\/strong><\/h1> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/banner-1133782_1920-1024x662.jpg\" alt=\"\" class=\"wp-image-6308\"\/><\/figure><\/div> <p>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u0645\u062c\u0631\u062f \u062a\u062e\u0645\u064a\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a 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\u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644\u064a\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u062f\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062a\u064a \u0643\u0646\u062a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0642\u0631\u0627\u0621\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u060c \u0641\u0642\u062f \u064a\u0639\u0646\u064a \u0630\u0644\u0643 \u0623\u0646\u0643 \u0645\u062b\u064a\u0631 \u0644\u0644\u0633\u0628\u0642 \u0648\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0623\u0648 \u0631\u0628\u0645\u0627 \u0623\u0646\u0643 \u0623\u0635\u0628\u062d\u062a \u0645\u0631\u064a\u0636\u0627.<\/p> <h1 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u062a\u0627\u0644\u064a \u2013 \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong><\/h1> <p>\u0623\u0641\u0636\u0644 \u0648\u0623\u062f\u0642 \u0637\u0631\u064a\u0642\u0629 \u0644\u0642\u064a\u0627\u0633 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0642\u0635\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u0648 \u0645\u0639 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0623\u062e\u0635\u0627\u0626\u064a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0645\u062a\u0627\u062d \u0644\u0625\u062c\u0631\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0644\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0642\u0635\u0649 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0637\u0631\u062d \u0639\u0645\u0631\u0643 \u0645\u0646 220. \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0634\u062e\u0635 \u0645\u0627 \u0647\u0648 30 \u0633\u0646\u0629 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0642\u0635\u0649 \u064a\u0642\u062f\u0631 \u0628 190 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629.<\/p> <div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/adult-apple-watch-arms-893891-1024x692.jpg\" alt=\"\" class=\"wp-image-6309\"\/><\/figure><\/div> <h1 class=\"wp-block-heading\"><strong>3. \u062b\u0645 \u062d\u0633\u0627\u0628 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/strong><\/h1> <p>\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0623\u0631\u0642\u0627\u0645 \u0627\u0644\u0645\u0648\u0627\u0631\u062f \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u060c \u0641\u0623\u0646\u062a \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u064a\u062a\u0645 \u0627\u062d\u062a\u0633\u0627\u0628 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0643\u0646\u0633\u0628\u0629 \u0645\u0626\u0648\u064a\u0629 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0642\u0635\u0649.<\/p> <ul class=\"wp-block-list\"><li><strong>Zone #1<\/strong>&nbsp;(50-60% Max HR):&nbsp;For extended, easy rides, to improve fat metabolism.<\/li><li><strong>Zone #2<\/strong>&nbsp;(60-70% Max HR):&nbsp;The basic base training zone. Longish rides of medium stress, continue burning primarily fats.<\/li><li><strong>Zone #3<\/strong>&nbsp;(70-80%&nbsp;Max HR):&nbsp;For development of aerobic capacity and endurance with moderate volume at very controlled intensity, burning fat but starting to utilize carbohydrates.<\/li><li><strong>Zone #4<\/strong>&nbsp;(80-90%&nbsp;Max HR):&nbsp;For simulating pace when tapering for a race, burning carbohydrates.<\/li><li><strong>Zone #5<\/strong>&nbsp;(90-100% Max HR):&nbsp;For raising anaerobic threshold. Good sessions for 10 and 25-mile time-trials.&nbsp;For high-intensity interval training to increase maximum power and speed<\/li><\/ul> <h1 class=\"wp-block-heading\"><strong>\u062a\u062d\u0630\u064a\u0631!<\/strong><\/h1> <p>\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0641\u064a \u0643\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u062c\u062f\u064a\u062f\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u0627 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0628\u064a\u0646\u0629 \u0645\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643. \u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0648 \u0627\u0644\u062c\u0641\u0627\u0641. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0641\u0631\u0637 \u0641\u064a \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0648\u062e\u0641\u0629 \u0627\u0644\u0631\u0623\u0633 \u0623\u0639\u0631\u0627\u0636 \u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0645 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628. <\/p> <p><a href=\"https:\/\/giantfitnessclubs.com\/what-is-heart-rate-training-an-introduction\/#\"><\/a><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (\u0625\u0630\u0627\u0639\u0629 \u0648\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0643\u0631\u0648\u0627\u062a\u064a\u0627) \u0647\u0648 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u0627 \u0648\u063a\u064a\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0627. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0644\u0628\u0643 \u0643\u062f\u0644\u064a\u0644 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7374,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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