The voltage received from the rectifiers is not constant, but pulsating. It consists of constant and variable components. The larger the variable component in relation to the constant one, the greater the ripple and the worse the quality of the rectified voltage.
The alternating component is formed by harmonics. The harmonic frequencies are determined by the equality
f(n) = kmf ,
where k is the harmonic number, k = 1, 2, 3, ..., m is the number of pulses of the rectified voltage, f is the frequency of the network voltage.
The quality of the rectified voltage is assessed ripple factor p, which depends on the average value of the rectified voltage and the amplitude of the fundamental harmonic in the load.
The order of the harmonic components n = km contained in the rectified voltage curve depends only on the number of pulses and does not depend on the specific one. The harmonics of the smallest numbers have the greatest amplitude.
The effective value of the voltage of the harmonic component of order n depends on the average value of the rectified voltage Ud of an ideal unregulated rectifier:
In real circuits, the transition of current from one diode to another occurs over a certain finite period of time, measured in fractions and called commutation angle. The presence of commutation angles significantly increases the amplitude of harmonics. As a result, they grow rectified voltage ripple.
The alternating component of the rectified voltage, consisting of low and high frequency harmonics, creates an alternating current in the load, which has an interfering effect on other electronic devices.
For reducing rectified voltage ripple between the output terminals of the rectifier and the load include anti-aliasing filter, which significantly reduces the ripple of the rectified voltage by suppressing harmonics.
The main elements of smoothing filters are (chokes) and, and at low powers, transistors.
The operation of passive filters (without transistors and other amplifiers) is based on the frequency dependence of the resistance value of the reactive elements (inductor and capacitor). Reactance of inductor Xl and capacitor Xc: Xl = 2πfL, Xc = 1/2πfC,
where f is the frequency of the current flowing through the reactive element, L is the inductance of the inductor, C is the capacitance of the capacitor.
From the formulas for the resistance of reactive elements it follows that with increasing frequency of the current, the resistance of the coil increases, and that of the capacitor decreases. For direct current, the resistance of the capacitor is infinity, and the resistance of the inductor is zero.
This feature allows the inductor to freely pass the direct component of the rectified current and delay harmonics. Moreover, the higher the harmonic number (the higher its frequency), the more effectively it is delayed. On the contrary, a capacitor completely blocks the direct current component and allows harmonics to pass through.
The main parameter characterizing the efficiency of the filter is smoothing (filtering) coefficient
q = p1 / p2,
where p1 is the ripple factor at the rectifier output in a circuit without a filter, p2 is the ripple factor at the filter output.
In practice, passive L-shaped, U-shaped and resonant filters are used. The most widely used are L-shaped and U-shaped, the diagrams of which are shown in Figure 1
Figure 1. Circuits of passive smoothing L-shaped (a) and U-shaped (b) filters to reduce rectified voltage ripple
The initial data for calculating the inductance of the filter choke L and the capacitance of the filter capacitor C are the ripple factor of the rectifier, the circuit design option, as well as the required ripple factor at the filter output.
The calculation of filter parameters begins with determining the smoothing coefficient. Next, you need to randomly select the filter circuit and the capacitance of the capacitor in it. The capacitance of the filter capacitor is selected from the range of capacitances given below.
In practice, capacitors of the following capacities are used: 50, 100, 200, 500, 1000, 2000, 4000 μF. It is advisable to use smaller capacitance values from this series at high operating voltages, and larger capacitances at low voltages.
The inductance of the inductor in an L-shaped filter circuit can be determined from the approximate expression
for a U-shaped scheme –
In the formula, the capacitance is substituted in microfarads, and the result is obtained in henry.
Rectified voltage ripple filtering
When building an audio system, I paid attention to an interesting fact; I and other listeners noticed that the sound quality of the equipment is affected by the time of day, or rather, late in the evening and early in the morning the sound is noticeably better than during the day. What is the reason?!
I think it’s no secret that our household electrical network (ES) leaves much to be desired. It so happened that the main parameter of the ES, which is monitored by power plant workers and maintenance personnel, is its oscillation frequency of 50 Hz, and as for the purity of the supply voltage and the stability of the voltage in our homes, no one cares. Although the last statement is a little controversial, since there is GOST 13109-97 and technical regulations for the parameters of the electrical network. From my own experience, I felt a departure from the parameters established in GOST for power supply when my DAC refused to work stably and this is understandable, since the voltage in the ES dropped to 180V, this was well monitored by the decrease in the brightness of incandescent lamps in the house. The thing is that I live in a private house and it is not uncommon for me when the voltage in the network drops to 20%. Another disadvantage of the ES was that the neighbors’ frequent welding and other work also contributed to the “ecology” of the equipment’s power supply.
This problem can be partially solved using a voltage stabilizer, but it will not save you from contaminated power supply, since the autotransformer included in these devices is not capable of working as a low-pass filter.
My search for the necessary devices did not give the desired result, since the topic dedicated to the purity of electronic systems is covered extremely rarely and there is also little information on radio electronics forums. There are power regenerators on the market, but they are either very expensive or often based on a UPS. The advantage of these products is offset by their disadvantage, namely the high noise of the pulse converter and a strong deviation from the sine wave shape of the output signal.
After some thought, I decided to develop my own mains power regenerator (RSP) that satisfies my requirements, namely:
- Stability of supply voltage 230V with an accuracy of no worse than 2% (with a load of 40W)
- RSP output power 60-100W (quite enough to power a sound source)
- The coefficient of harmonic components on a 40W active load is no more than 0.5% (while in a household ES this parameter is approximately 5%)
- Stability of supply voltage frequency (master oscillator frequency 100Hz) ± 0.5%
- Galvanic isolation from ES
- Low acoustic noise level.
Let me clarify right away that the 100Hz frequency was not chosen by chance. The determining factor was the optimal operating mode of the RSP load at this frequency, namely the sound reproducing equipment or DAC as in my version.
The fact is that when the frequency of the supply voltage of power transformers of devices connected to the RSP increases, their operating mode improves, namely:
- Makes the operation of the supply transformer easier
- The magnetic induction of the transformer is reduced, which leads to a decrease in the dissipation of the magnetic field, as well as the absence of a constant saturation voltage of the transformer iron in the power supply device and, as a result, more favorable conditions for its operation are created.
All this helps to improve the sound properties of the powered equipment, but more on that below.
Another advantage of the 100Hz power supply frequency is the improvement in the operation of the power supply rectifier, since after the diode bridge, pulsating voltages are obtained 2 times more often than when powered directly from a 220V 50Hz household network and it is equal to 200Hz. And from theory it is known that as the voltage ripple frequency increases, the capacitance of the smoothing filter after it can be reduced since it is easier for the capacitor to smooth out the ripples of the rectified voltage of a higher frequency. By the way, this is due to the lower capacity of the smoothing capacitor in switching power supplies.
Below is a diagram for measuring pulsations in Fig. 1 and oscillograms that show the process of operation of the diode bridge with capacitor C1 disconnected with a supply frequency of 50 Hz Fig. 2a and with a supply frequency of 100Hz Fig. 2b.
Rice. 1 Circuit for measuring ripple
Rice. 2a The process of operation of a diode bridge without smoothing capacitor C1 with a supply frequency of 50 Hz
Rice. 2b The process of operation of a diode bridge without smoothing capacitor C1 with a supply frequency of 100 Hz
Below are oscillograms of the operation of the ripple measurement circuit on the load with capacitor C1 at a supply voltage with a frequency of 50 Hz (Fig. 3a), as well as 100 Hz (Fig. 3b.
Rice. 3a Ripple voltage at the load when the circuit is powered with voltage at a frequency of 50 Hz
Rice. 3b Ripple voltage at the load when the circuit is powered with voltage at a frequency of 100 Hz
From Fig. 3a and Fig. 3b, it is clear that when the filter is powered with a load with a frequency twice as high, the ripples are reduced by 1.65 times
Ripple at 100Hz is 3.34V/2.02V = 1.65 times less than when powered by a 50Hz ES.
Let's return directly to the RSP circuit, I used a Wien bridge as a sinusoidal voltage generator, and as a PA I used a field-effect transistor circuit with an output power of about 100 W, which is quite enough for my needs. The RSP power supply uses a 250W transformer and a diode bridge with a filter unit with a total capacity of 39600 µF, which is more than enough for this solution. The power supply diagram is shown in Fig. 4
Rice. 4 RSP power supply
The operating principle of the RSP is as follows:
When the power supply of the RSP is turned on, the power supply capacitors are charged and the operating mode of the sinusoidal oscillation generator (Fig. 6) is established, at this time the soft-start operates, creating a delay in the supply of the input signal from the generator to the PA using relay contacts closing the circuit of the generator output and the PA input.
Operating time of the soft-start circuit Fig. 5, is set using the circuit R2, C4 and is calculated by the formula r=R2(Mom)xC4(mkF)=t(seconds).
Rice. 5 Soft-start scheme
After the time set in the soft-start circuit of 2 seconds has expired, in my version, the output amplified oscillations in the PA with a frequency of 100 Hz are fed to step-up transformer Tr1.
The winding data of step-up transformer Tr1 is as follows:
Magnetic core brand OL55/100-40.
Overall power of the magnetic circuit Pgab. = 227W
Number of turns in the primary winding w1=30 turns, PEV2 wire 1.2mm
Number of turns in the secondary winding w2=600 turns, PEV2 wire 0.51mm
Let's consider the operation of a sinusoidal oscillation generator.
The generator circuit is shown in Fig. 6. This circuit is a sinusoidal voltage generator. The circuit R1, C1 and R2, C2 sets the oscillation frequency, with the indicated elements in the diagram this frequency is 50Hz, for better symmetry these elements must be quite accurate, no worse than ±1%. Resistor R19 is necessary to adjust the amplitude of the output signal.
Rice. 6 Sine wave generator
After the sine generator comes the PA for RSP, its diagram is shown in Fig. 7
Fig.7 Power amplifier for RSP
As can be seen from the diagram, the PA includes the DA1 chip, this is an op-amp on which the level of distortion of the entire amplifier especially depends, for this reason in this circuit it is advisable to install an op-amp with low noise, for example NE5534 with a noise level of 5nV√Hz. Transistors VT1 and VT2 are necessary for preliminary boosting of the current signal required for output transistors VT3, VT4. The no-load current is set by trimming resistor R5; in my version it is 20mA.
In general, a mind in class “D” is ideal as a mind for these purposes. Its undeniable advantages, namely low energy dissipation into heat (high efficiency) and, as a result, lower weight and dimensions make it preferable in this scheme. But such schemes have disadvantages; this is the additional complexity of winding transformers and setting up the amplifier stage. Therefore, I decided to make a PA according to the classical circuit with a minimum quiescent current for this circuit, about 20 mA.
Below is the form of the mains voltage in the ES Fig. 8a and after the RSP Fig. 8b on an active load of 40 W, as well as spectrograms of harmonic distortion directly in the ES Fig. 9a and after RSP Fig.9b.
Rice. 8a Voltage waveform in a household ES on the left and its spectrogram on the right
Rice. 8b The shape of the mains voltage at the output of the RSP transformer on the left and its spectrogram on the right
From the oscillograms and spectrograms it is clear that the RSP has a noticeably better quality of sinusoidal voltage. Another advantage of this device, as described above, is the absence of magnetization on the supply side, since the matching transformer is not able to pass the DC component.
Galvanic isolation by the output transformer also improves the power supply situation of the equipment. The fact is that many people neglect the phasing of the supply transformers of audio equipment. In my opinion, it is necessary to phase every power transformer, especially in equipment without grounding, since if the phasing of power transformers, for example a PA and a sound source (DAC, player), is incorrectly phased, currents flow through the interconnect cable braid with a frequency of 50 Hz. This can be easily checked using a digital multimeter of good sensitivity; to do this, you need to measure the alternating voltage on the body of the switched on device relative to grounding on each device separately, having previously disconnected all connecting wires from it, except for the supply ones.
If the phasing of power transformers is incorrect, the sound of the equipment deteriorates. Many reputable manufacturers of audio equipment use indicators for correct phase activation in their devices.
Rice. 9 Photos of the assembled RSP
Conclusion
Mains power regenerators really improve the sound of an audio system, since high-quality power supply to the sound source (DAC, player) greatly affects its operation, because it is the sound source that has the highest resolution in the entire system, and this parameter is difficult to implement with poor power supply. I also wanted to note that this device can be used for other purposes, for example as an AC voltage stabilizer. One of my friends used RSP circuitry to power the AC motor in a vinyl record player, since in his motor the rotor speed directly depended on the frequency of the supply voltage and he adjusted the exact engine speed by adjusting the frequency of the sinusoidal voltage generator.
Smirnov Alexey Nikolaevich (), e-mail: [email protected]
List of radioelements
Designation | Type | Denomination | Quantity | Note | Shop | My notepad | |
---|---|---|---|---|---|---|---|
Rice. 1 Circuit for measuring ripple | |||||||
VD1 | Diode bridge | 1 | To notepad | ||||
C1 | 47 µF | 1 | To notepad | ||||
R1 | Resistor | 75 Ohm | 1 | To notepad | |||
Generator | 1 | To notepad | |||||
Oscilloscope | 1 | To notepad | |||||
S1 | Switch | 1 | To notepad | ||||
Rice. 4 RSP power supply | |||||||
VR1 | Linear regulator | LM7815 | 1 | To notepad | |||
VR2 | Linear regulator | LM7915 | 1 | To notepad | |||
VD1-VD4 | Diode | 20ETS08 | 4 | To notepad | |||
VD1-VD4 | Rectifier diode | DF08MA | 8 | To notepad | |||
C1-C4 | Electrolytic capacitor | 2200 µF | 4 | To notepad | |||
C5, C8 | Capacitor | 100 nF | 2 | To notepad | |||
C6, C7 | Electrolytic capacitor | 470 µF | 2 | To notepad | |||
S9-S16 | Electrolytic capacitor | 4700 µF | 8 | To notepad | |||
S17, S18 | Electrolytic capacitor | 1000 µF | 2 | To notepad | |||
S19, S20 | Capacitor | 1 µF | 2 | To notepad | |||
R1, R2, R5, R6 | Resistor | 10 ohm | 4 | To notepad | |||
R3, R4, R7, R8 | Resistor | 100 Ohm | 4 | To notepad | |||
R9-R12 | Resistor | 0.5 ohm | 4 | 5 W | To notepad | ||
T1 | Transformer | 250 W | 1 | To notepad | |||
T2 | Transformer | 20 W | 1 | To notepad | |||
S1 | Switch | 1 | To notepad | ||||
Power plug | 1 | To notepad | |||||
XT1, XT2 | Connector | 2 | To notepad | ||||
Connector | Gen Power | 1 | To notepad | ||||
Rice. 5 Soft-start scheme | |||||||
D1 | Programmable timer and oscillator | NE555 | 1 | To notepad | |||
D1 | Chip | MC14069U | 1 | To notepad | |||
VR1 | Linear regulator | LM7812 | 1 | To notepad | |||
VT1 | Bipolar transistor | KT972A | 1 | To notepad | |||
VD1-VD4 | Diode bridge | DF08S | 1 | To notepad | |||
VD5 | Rectifier diode | 1N4007 | 1 | To notepad | |||
C1 | Electrolytic capacitor | 2200 µF | 1 | To notepad | |||
C2 | Electrolytic capacitor | 470 µF | 1 | To notepad | |||
C3, C5, C6 | Capacitor | 100 nF | 3 | To notepad | |||
C4, C7 | Electrolytic capacitor | 47 µF | 2 | To notepad | |||
R1 | Resistor | 330 Ohm | 1 | selection | To notepad | ||
R2 | Variable resistor | 200 kOhm | 1 | To notepad | |||
R3 | Resistor | 100 Ohm | 1 | To notepad | |||
R4, R5 | Resistor | 10 kOhm | 2 | To notepad | |||
R6 | Resistor | 220 Ohm | 1 | To notepad | |||
Rel1 | Relay | 1 | To notepad | ||||
Rice. 6 Sine wave generator | |||||||
D1 | Operational amplifier | TL072 | 1 | To notepad | |||
VT1 | MOSFET transistor | BF245A | 1 | To notepad | |||
VD1, VD2 | Diode | 2 | To notepad | ||||
VD3 | Zener diode | 1N750 | 1 | To notepad | |||
C1-C3 | Capacitor | 0.22 µF | 3 | To notepad | |||
C4 | Electrolytic capacitor | 2.2 µF | 1 | To notepad | |||
C5 | Capacitor | 1 µF | 1 | To notepad | |||
C6, C7 | Electrolytic capacitor | 220 µF 16 V | 2 | To notepad | |||
S8, S9 | Capacitor | 0.1 µF | 2 | To notepad | |||
R1, R2, R7 | Resistor | 5.1 kOhm | 3 | To notepad | |||
R3 | Resistor | 4.7 kOhm | 1 | To notepad | |||
R4, R11 | Resistor | 2 kOhm | 2 | To notepad | |||
R5 | Resistor | 62 kOhm | 1 | To notepad | |||
R6 | Resistor | 8.2 kOhm | 1 | To notepad | |||
R8 | Resistor | 36 kOhm | 1 | To notepad | |||
R9 | Resistor | 1 MOhm | 1 | To notepad | |||
R10 | Resistor | 68 kOhm | 1 | To notepad | |||
R12, R13 | Resistor | 100 Ohm | 2 | To notepad | |||
R19 | Variable resistor | 22 kOhm | 1 | To notepad | |||
Connector | Gen signal | 1 | To notepad | ||||
Connector | Gen power | 1 | To notepad | ||||
Fig.7 Power amplifier for RSP | |||||||
DA1 | Operational amplifier | TL071 | 1 | To notepad | |||
VR1 | Linear regulator | LM7812 | 1 | To notepad | |||
VR2 | Linear regulator | LM7912 | 1 | To notepad | |||
VT1 | Bipolar transistor | KT815A | 1 | To notepad | |||
VT2 | Bipolar transistor |
Calculation of filters for PWM
The article will discuss the calculation of the simplest filter circuits for smoothing pulse width modulation. What is PWM, where is it used and how to implement it, read in a separate article.
The first thing you should focus on is the purpose of the circuit for which you are going to build a filter. Simplifying a little, PWM circuits can be divided into two types:
An example of signal PWM is, for example, the simplest DAC; power PWM most often means the PWM signal at the output of power switches, for example, in switching power supplies (SMPS). Strictly speaking, in power supplies the PWM signal itself is also used in the signal circuit (controlling transistors) and at the output of such sources the signal repeats the shape of the control signals, but has a higher power, therefore they require filters that allow higher powers to pass through.
PWM filtering in signal circuits
For simple signal circuits with a high-resistance load, the most optimal filtering circuit is an integrating RC circuit, which is essentially a simple low-pass filter. The concept of "integrating RC circuit" is used when considering the impulse characteristics of a given circuit.Fig.1. The simplest low-pass filter is an integrating RC circuit and its frequency response.
The main characteristic of the filter is cutoff frequency (Figure 1 shows the angular cutoff frequency - ω s) - the amplitude of oscillations of a given frequency at the filter output is attenuated to a level of ~0.707 (-3 dB) from the input value. The cutoff frequency is determined by the following formula:
Here R and C are the resistance of the resistor in ohms and the capacitance of the capacitor in farads. It must be remembered that for the smoothing filter to work correctly, the time constant of the RC chain ( τ = R C) should be as short as possible of the PWM period, then the complete charge-discharge of the capacitor will not occur in one period.
The next important parameter that allows you to calculate the attenuation of oscillations at a given frequency is transmission coefficient filter is the ratio K = U out / U in. For a given RC chain, the transmission coefficient is calculated as follows:
Knowing these formulas and taking into account the constant voltage drop across the resistor, you can approximately calculate a filter with the required characteristics - for example, by specifying the available capacitance or the required level of ripple.
RC PWM filter calculator
Age (years) | Recommended heart rate (bpm) |
---|---|
Table with the optimal heart rate for training the cardiovascular system by age. | |
20 | 100-120 |
25 | 97-117 |
30 | 95-114 |
35 | 92-111 |
40 | 90-108 |
45 | 87-105 |
50 | 85-102 |
55 | 82-99 |
60 | 80-96 |
65 and older | 70-84 |
At first glance, these heart rate indicators in pulse zone No. 1 seem insufficient for exercise, but this is not so. Training should be done gradually, with a slow increase in target heart rate. Why? The SSS must “get used to” the changes. If an unprepared person (even a relatively healthy one) is immediately given maximum physical activity, this will end in a breakdown of the adaptation mechanisms of the cardiovascular system.
The boundaries of pulse zones are blurred, therefore, with positive dynamics and the absence of contraindications, a smooth transition to pulse zone No. 2 is possible (with a pulse rate of up to 70% of the maximum). Safe training of the cardiovascular system is limited to the first two pulse zones, since the loads in them are aerobic (the supply of oxygen completely compensates for its consumption). Starting from the 3rd pulse zone, a transition from aerobic to anaerobic exercise occurs: the tissues begin to lack incoming oxygen.
The duration of classes is from 20 to 50 minutes, the frequency is from 2 to 3 times a week. I advise you to add no more than 5 minutes to your workout every 2-3 weeks. It is imperative to focus on your own feelings. Tachycardia during exercise should not cause discomfort. An elevated pulse rate during measurement and deterioration in well-being indicate excessive physical exertion.
Moderate physical activity is indicated. The main guideline is the ability to talk while jogging. If during running your heart rate and breathing rate increase to the recommended levels, but this does not interfere with conversation, then the load can be considered moderate.
Light to moderate physical activity is suitable for training your heart. Namely:
- : walking in the park;
- Nordic walking with poles (one of the most effective and safest types of cardio training);
- Jogging;
- Do not ride a bicycle or exercise bike quickly under heart rate control.
In a gym setting, a treadmill is suitable. The heart rate calculation is the same as for heart rate zone No. 1. The simulator is used in fast walking mode without lifting the belt.
What is the maximum heart rate allowed?
The heart rate during exercise is directly proportional to the magnitude of the load. The more physical work the body performs, the higher the tissue demand for oxygen and, therefore, the faster the heart rate.
The resting heart rate of untrained people ranges from 60 to 90 beats/min. Against the background of load, it is physiological and natural for the body to accelerate the heart rate by 60-80% of the resting value.
The adaptive capabilities of the heart are not unlimited, which is why there is the concept of “maximum heart rate,” which limits the intensity and duration of physical activity. This is the highest heart rate value at maximum effort until the moment of extreme fatigue.
Calculated using the formula: 220 – age in years. Here is an example: if a person is 40 years old, then his heart ratemax is 180 beats/min. When calculating, an error of 10-15 beats/min is possible. There are over 40 formulas for calculating maximum heart rate, but this is more convenient to use.
Below is a table with the permissible maximum heart rate depending on age and, with moderate physical activity (running, brisk walking).
Table of target and maximum heart rate during physical activity:
Age, years | Target heart rate in the zone 50 – 85% of maximum | Maximum heart rate |
---|---|---|
20 | 100 – 170 | 200 |
30 | 95 – 162 | 190 |
35 | 93 – 157 | 185 |
40 | 90 – 153 | 180 |
45 | 88 – 149 | 175 |
50 | 85 – 145 | 170 |
55 | 83 – 140 | 165 |
60 | 80 – 136 | 160 |
65 | 78 – 132 | 155 |
70 | 75 - 128 | 150 |
How to check your fitness level?
To test your capabilities, there are special tests to check your pulse, which determine a person’s level of fitness during exercise. Main types:
- Step test. Use a special step. For 3 minutes, perform a four-stroke step (consistently climb up and down the step). After 2 minutes, the pulse is determined and checked against the table.
- Test with squats (Martine-Kushelevsky). The initial heart rate is measured. Perform 20 squats in 30 seconds. The assessment is carried out based on the increase in heart rate and the speed of its recovery.
- Kotov-Deshin test. It is based on assessing heart rate and blood pressure after 3 minutes of running in place. For women and children, the time is reduced to 2 minutes.
- . Similar to a squat test. The assessment is carried out using the Ruffier index. To do this, the pulse is measured while sitting before the load, immediately after it and after 1 minute.
- Letunov's test. An old informative test that has been used in sports medicine since 1937. Includes heart rate assessment after 3 types of loads: squats, fast running in place, running in place with hip raise.
To independently test the fitness of the cardiovascular system, it is better to limit yourself to a test with squats. If you have cardiovascular diseases, tests can only be performed under the supervision of specialists.
Influence of physiological characteristics
Heart rate in children is initially higher than in adults. So, for a 2-year-old child in a calm state, a pulse of 115 beats per minute is considered the absolute norm. During physical activity in children, unlike adults, stroke volume (the amount of blood ejected by the heart into the vessels in one contraction), pulse and blood pressure increase more strongly. The younger the child, the more the pulse accelerates even with a slight load. In this case, the OP changes little. Closer to 13-15 years, heart rate indicators become similar to adults. Over time, stroke volume becomes larger.
Elderly people also have their own characteristics of heart rate readings during exercise. The deterioration of adaptive abilities is largely due to sclerotic changes in the blood vessels. Due to the fact that they become less elastic, peripheral vascular resistance increases. Unlike young people, both systolic and diastolic blood pressure are more likely to increase in old people. The contractility of the heart becomes smaller over time, so adaptation to the load occurs mainly due to an increase in heart rate, rather than stroke volume.
There are adaptation differences depending on gender. In men, blood flow improves to a greater extent due to an increase in stroke volume and to a lesser extent due to an acceleration of heart rate. For this reason, the pulse in men is usually slightly lower (6-8 beats/min) than in women.
A person who is professionally involved in sports has significantly developed adaptive mechanisms. Bradycardia at rest is normal for him. The pulse can be below not only 60, but also 40-50 beats/min.
Why are athletes comfortable with such a heart rate? Because during training, their stroke volume increased. During physical activity, an athlete’s heart contracts much more efficiently than that of an untrained person.
How does pressure change under load?
Another parameter that changes in response to physical activity is blood pressure. Systolic blood pressure is the pressure experienced by the walls of blood vessels at the moment of heart contraction (systole). Diastolic blood pressure is the same indicator, but during myocardial relaxation (diastole).
An increase in systolic blood pressure is the body's response to an increase in stroke volume provoked by physical activity. Normally, systolic blood pressure increases moderately, up to 15-30% (15-30 mmHg).
Diastolic blood pressure also changes. In a healthy person, during physical activity it can decrease by 10-15% from the original (on average, by 5-15 mmHg). This is caused by a decrease in peripheral vascular resistance: in order to increase the supply of oxygen to tissues, blood vessels begin to dilate. But more often, fluctuations in diastolic blood pressure are either absent or insignificant.
Why is it important to remember this? To avoid false diagnosis. For example: blood pressure 140/85 mmHg. immediately after intense physical activity is not a symptom of hypertension. In a healthy person, blood pressure and pulse return to normal fairly quickly after exercise. This usually takes 2-4 minutes (depending on training level). Therefore, for reliability, blood pressure and pulse must be rechecked at rest and after rest.
Contraindications to cardio training
There are few contraindications to exercise in pulse zone No. 1. They are determined individually. Main restrictions:
- Hypertension. The danger is posed by sudden “jumps” in blood pressure. Cardio training for hypertension can be carried out only after proper correction of blood pressure.
- Coronary heart disease (myocardial infarction, angina pectoris). All loads are performed outside the acute period and only with the permission of the attending physician. Physical rehabilitation in patients with coronary artery disease has its own characteristics and deserves a separate article.
- Inflammatory heart diseases. Under a complete ban on exercise in case of endocarditis, myocarditis. Cardio training can only be done after recovery.
Tachycardia during physical activity is not just an unreasonable acceleration of heart rate. This is a complex set of adaptive physiological mechanisms.
Heart rate control is the basis of competent and safe training of the cardiovascular system.
For timely load correction and the ability to evaluate the results of cardiovascular training, I recommend keeping a diary of heart rate and blood pressure.
Author of the article: Practicing physician V. O. Chubeiko. Higher medical education (Omsk State Medical University with honors, academic degree: “Candidate of Medical Sciences”).
Beginning of the fat burning zone
light activity zone