{"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\/hi\/what-is-heart-rate-training-an-introduction\/","title":{"rendered":"\u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u094d\u092f\u093e \u0939\u0948? \u090f\u0915 \u092a\u0930\u093f\u091a\u092f"},"content":{"rendered":"<p>\u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 (\u090f\u091a\u0906\u0930\u091f\u0940) \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u092c\u0939\u0941\u0924 \u0939\u0940 \u0909\u092a\u092f\u094b\u0917\u0940 \u0914\u0930 \u0915\u092e \u0907\u0938\u094d \u092f\u0942\u091c 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\u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0924\u094d\u092a\u093e\u0926\u093f\u0924 \u0921\u0947\u091f\u093e \u0915\u093e \u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-1024x541.png\" alt=\"\" width=\"1024\" height=\"541\" srcset=\"https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-1024x541.png 1024w, https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-300x158.png 300w, https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-768x406.png 768w, https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-260x137.png 260w, https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-50x26.png 50w, https:\/\/giantfitnessclubs.com\/wp-content\/uploads\/2019\/03\/heart-960458_1920-142x75.png 142w\"\/><\/h3> <h1 class=\"wp-block-heading\"><strong>\u092e\u0948\u0902 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u091f\u094d\u0930\u0947\u0928 \u0915\u094d\u092f\u094b\u0902 \u091a\u093e\u0939\u093f\u090f?<\/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>\u0924\u0941\u092e \u0938\u093f\u0930\u094d\u092b \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092d\u0930 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0926\u0930 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\u0915\u0940 \u0926\u0930 \u092a\u091f\u094d\u091f\u093e \u092a\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0915\u0941\u091b \u092e\u093f\u0928\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902, \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0909\u0924\u0928\u093e \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0964 \u0938\u092c\u0938\u0947 \u0915\u092e \u092a\u0922\u093c\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0914\u0930 \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u090f\u0915 \u0939\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092a\u0941\u0928\u0903 \u0906\u0930\u0902\u092d \u0915\u0930\u0947\u0902\u0964<\/p> <p>\u092b\u093f\u0930 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0930\u093e\u092e \u0926\u093f\u0932 \u0915\u0940 \u0926\u0930 \u0915\u093e \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0907\u0938\u0947 \u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0947 \u092e\u093e\u092a \u0915\u0947 \u0932\u093f\u090f \u0924\u0941\u0932\u0928\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0924\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0924\u0928\u0940 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0915\u0930 \u0938\u0915\u0947\u0902\u0917\u0947 \u0964 \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u092a\u0922\u093c\u0928\u0947 \u0915\u093f \u0906\u092a \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0939\u0948, \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a fatiguing \u0939\u0948 \u0914\u0930 \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u0906\u0930\u093e\u092e \u0932\u0947\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u092f\u093e \u0936\u093e\u092f\u0926 \u0939\u0948 \u0915\u093f \u0906\u092a \u092c\u0940\u092e\u093e\u0930 \u0939\u094b\u0924\u0947 \u091c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p> <h1 class=\"wp-block-heading\"><strong>2. \u0905\u0917\u0932\u093e &#8211; \u092f\u0939 \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u094d\u092f\u093e \u0939\u0948<\/strong><\/h1> <p>\u0906\u092a\u0915\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u094b \u092e\u093e\u092a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0914\u0930 \u0938\u092c\u0938\u0947 \u0938\u091f\u0940\u0915 \u0924\u0930\u0940\u0915\u093e \u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092b\u093f\u091c\u093f\u092f\u094b\u0932\u0949\u091c\u093f\u0938\u094d\u091f \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u093f\u090f \u0917\u090f \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u094b \u091a\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u092b\u093f\u091c\u093f\u092f\u094b\u0932\u0949\u091c\u093f\u0938\u094d\u091f \u0909\u092a\u0932\u092c\u094d\u0927 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0924\u094b \u0906\u092a 220 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0909\u092e\u094d\u0930 \u0918\u091f\u093e\u0915\u0930 \u0905\u092a\u0928\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u093e \u0905\u0928\u0941\u092e\u093e\u0928 \u0932\u0917\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0924\u094b \u0905\u0917\u0930 \u0915\u094b\u0908 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f 30 \u0938\u093e\u0932 \u092a\u0941\u0930\u093e\u0928\u093e \u0939\u0948, \u0935\u0947 \u092a\u094d\u0930\u0924\u093f \u092e\u093f\u0928\u091f \u0967\u096f\u0966 \u0927\u0921\u093c\u0915\u0924\u093e \u0915\u0940 \u090f\u0915 \u0905\u0928\u0941\u092e\u093e\u0928 \u0905\u0927\u093f\u0915\u0924\u092e \u0926\u093f\u0932 \u0915\u0940 \u0926\u0930 \u0939\u094b\u0917\u0940 \u0964<\/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. \u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0915\u0940 \u0917\u0923\u0928\u093e \u0915\u0930\u0947\u0902<\/strong><\/h1> <p>\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0930\u093e\u092e \u0914\u0930 \u0905\u0927\u093f\u0915\u0924\u092e \u092e\u093e\u0928\u0935 \u0938\u0902\u0938\u093e\u0927\u0928 \u0938\u0902\u0916\u094d\u092f\u093e \u092a\u093e\u092f\u093e, \u0905\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902 \u0964 \u092f\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0905\u092a\u0928\u0947 \u0905\u0927\u093f\u0915\u0924\u092e \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u093e \u090f\u0915% \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0917\u0923\u0928\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/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>\u091a\u0947\u0924\u093e\u0935\u0928\u0940!<\/strong><\/h1> <p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u0939\u0930 \u0928\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092e\u0947\u0902, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0924\u093e \u0939\u094b\u0928\u093e \u092c\u0939\u0941\u0924 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u091a\u0915\u094d\u0915\u0930 \u0906\u0928\u093e \u0936\u0941\u0930\u0942 \u0939\u094b \u091c\u093e\u090f \u092f\u093e \u0939\u0932\u094d\u0915\u093e\u092a\u0928 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u0932\u0917\u0947 \u0924\u094b \u0905\u092a\u0928\u0940 \u0915\u0938\u0930\u0924 \u092c\u0902\u0926 \u0915\u0930 \u0926\u0947\u0902\u0964 \u092f\u0939 \u0905\u0927\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u093e \u0928\u093f\u0930\u094d\u091c\u0932\u0940\u0915\u0930\u0923 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092e\u0947\u0902 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0938\u094d\u092a\u093e\u0907\u0915, \u0906\u092a\u0915\u0947 \u0938\u0940\u0928\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926, \u092e\u0924\u0932\u0940 \u0914\u0930 \u0939\u0932\u094d\u0915\u093e\u092a\u0928 \u0905\u0924\u093e\u0932\u0924\u093e \u0915\u0947 \u0932\u0915\u094d\u0937\u0923 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 <\/p> <p><a href=\"https:\/\/giantfitnessclubs.com\/what-is-heart-rate-training-an-introduction\/#\"><\/a><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0939\u093e\u0930\u094d\u091f \u0930\u0947\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 (\u090f\u091a\u0906\u0930\u091f\u0940) \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u090f\u0915 \u092c\u0939\u0941\u0924 \u0939\u0940 \u0909\u092a\u092f\u094b\u0917\u0940 \u0914\u0930 \u0915\u092e \u0907\u0938\u094d \u092f\u0942\u091c \u0915\u093f\u092f\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u0909\u092a\u0915\u0930\u0923 [&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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","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":"","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":""}},"ast-content-background-meta":{"desktop":{"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":""},"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[251,16,55],"tags":[],"class_list":["post-7373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","category-fitness","category-gym-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"hi","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/5973-traking_Heart_Rate-732x549-thumbnail.jpg","categories_details":[{"id":251,"name":"Learn","count":77,"parent":0},{"id":16,"name":"Fitness","count":114,"parent":0},{"id":55,"name":"Gym 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