The heart rate we often say is the resting heart rate, also known as the heart rate
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The maximum heart rate will decrease with the growth of people’s age
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The maximum heart rate is an important reference for the determination of maximal working capacity and maximal oxygen consumption
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Maintaining regular and proper exercise is conducive to enhancing heart function, promoting normal metabolism of the body, especially promoting fat metabolism and preventing atherosclerosis
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From @ is yile’er’s daily running training, we will record a lot of sports data
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Resting heart rate of 50-65 beats (38-50 beats per minute in sleep) is a sign of healthy heart and longevity
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04 target heart rate target heart rate is also called target heart rate
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For people with heart disease, alcoholism will not only increase the burden of the heart, and even lead to arrhythmia, and affect fat metabolism, promote the formation of atherosclerosis
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Regular life, develop healthy living habits
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In other words, it is the maximum number of heart beats per minute
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According to the heart rate corresponding to the intensity of exercise, choose suitable for their physical strength and body exercise, help to improve blood circulation, enhance resistance, improve the function of all organs of the body, prevent thrombosis
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Therefore, it is very important for athletes to scientifically monitor the heart rate to develop a reasonable training frequency and intensity.
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Pay attention to the three benefits of heart rate ﹣ 01 choose exercise intensity according to heart rate ﹣ heart rate is a common parameter used to measure exercise intensity
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Heart rate can be divided into five intervals according to different percentages of maximum heart rate
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If the heart rate is too high, it will be harmful to health, leading to nausea, dizziness, chest tightness, etc.; although the low heart rate is not harmful to the body, it will affect the effect of exercise
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But what do you know about heart rate? Do you know your resting heart rate, maximum heart rate and exercise heart rate? Do you know how to use heart rate correctly to choose different intensity of running training? Today, Xiao Bian takes you to recognize the importance of heart rate
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It is an effective and safe exercise heart rate to improve the function of cardiovascular circulation system through aerobic exercise
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However, the deviation of this algorithm is relatively large
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Count how many times you beat in a minute
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Therefore, patients with hypertension and coronary heart disease usually take drugs to slow down the heart rate, protect the heart, reduce and control myocardial ischemic events, improve heart function and prolong life
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But also need to avoid too intense activity, the amount of activity should be gradually increased, in order not to cause symptoms as the principle
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Know and set your own limit heart rate in advance
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Studies have shown that slowing down the rate of meditation may lead to longer life
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It is the most cost-effective exercise state
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There is a general calculation method: maximum heart rate = 220 – age
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But the result of this calculation is only a theoretical reference
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Therefore, improve the living environment, expand the green area, reduce noise, prevent all kinds of pollution
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In the anaerobic endurance stage, anaerobic metabolism is the main energy source in this interval, so it can not be persisted for a long time, and lactic acid tolerance and maximal oxygen uptake can be trained
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Regular life, happy mood, avoid emotional excitement and overwork
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The comfortable and chatting speed during fat burning stage is also the heart rate range with the highest proportion of fat burning
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Maximum heart rate is also called ultimate heart rate
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It is very important to keep the best exercise heart rate for exercise effect and safety
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It refers to the highest level of heart rate when the oxygen consumption and heart rate can not continue to increase in the maximum exercise load intensity
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Hyperlipidemia, unbalanced diet, diabetes and obesity are all related to dietary nutrition
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When a runner doesn’t go through step-by-step training, he doesn’t know where his limit is, and his physical fitness is close to the limit
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Timely understanding of their exercise heart rate can help us better grasp their physical condition during exercise, and timely adjust, which has a positive effect on avoiding serious sports injuries
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Whether it is aerobic exercise or anaerobic exercise, we need a suitable heart rate to achieve better exercise effect
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Improve the places with serious environmental pollution and high noise intensity, which may cause heart disease
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This heart rate is the number of heart beats per minute of a normal person in a quiet state
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You can use sports watch and other devices to remind you to prevent accidents
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If the resting heart rate is fast, it will accelerate the progress of cardiovascular disease several times
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Under normal circumstances, heart rate is an important index to measure exercise load
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The faster his heart beats, if he can’t keep up with blood oxygen, he may cause cardiopulmonary failure and cardiac arrest
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Therefore, from the perspective of prevention and treatment of heart disease, nutritional factors are very important
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In the speed matching stage of marathon, the heart rate range is recommended to improve the ability to accept high-intensity and high-speed exercise
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Normally, in a quiet state, the normal heart rate of adults is 60-100 beats / min, and the ideal heart rate is 55-70 beats / min
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Aerobic endurance stage can improve the ability and efficiency of medium intensity training, which is helpful to the optimal training speed of basic physical training
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A very easy pace in the warm-up phase can help warm up before exercise and recover after exercise
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Reasonable diet should have reasonable diet arrangement
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The heart rate of athletes is slower than that of ordinary people, about 50 beats per minute
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Generally, 60-85% of the maximum heart rate is an appropriate and effective range of exercise heart rate
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Because of age, gender or other physiological factors, there will be individual differences
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Generally, it can be reached when you sprint to exhaustion with all your strength
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In order to reduce the risk caused by the heart during exercise, especially the middle-aged and elderly people, they need to go to the hospital regularly for color Doppler ultrasound examination of the heart to see whether there are problems with the heart from the perspective of structure
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By monitoring the heart rate, keeping the exercise heart rate in a reasonable range is more helpful for runners to understand their own sports state intuitively
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There is also a more accurate formula: maximum heart rate = 205.8-0.685 × age
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How to maintain normal heart rate and improve exercise quality? There are several ways to improve cardiopulmonary function: quit alcohol, excessive ethanol intake can reduce myocardial contractility
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If the heart rate approaches or exceeds the maximum heart rate, start reducing the intensity of the run
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This is a terrible phenomenon, because many runners don’t know themselves
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We must scientifically carry out cardiopulmonary function training, and remember to overwork
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Moderate exercise and active participation in moderate sports
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Different heart rate interval has different exercise intensity and different interval effect, everyone can choose the appropriate exercise heart rate interval according to their own actual situation
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How to measure it? The most convenient and simple way is to put your finger on the radial artery of your wrist or the carotid artery of your neck when you just wake up in the morning and don’t get out of bed
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Do you remember? In the story of a runner’s competition experience shared by Xiaobian before, in terms of running strategy, he mentioned such a data: heart rate
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Most of the reasons to prevent sudden death in running accidents are due to cardiac arrest! Once there was a survey, the results were shocking, 95% of runners did not know what VO2max was, and they did not know what their maximum heart rate was
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Exercise heart rate ﹣ exercise heart rate refers to the heart rate state maintained by the human body during exercise
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The improvement of heart ability is a complex and rigorous work
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In principle, we should achieve “three low”, that is: low calorie, low fat, low cholesterol
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Here is a relatively complex formula to calculate its range: lower limit: [(maximum heart rate – resting heart rate) × 60% + resting heart rate] upper limit: [(maximum heart rate – resting heart rate) × 80% + resting heart rate] when you exercise in the target heart rate range, you can obtain the maximum benefits of cardiovascular activity, and also ensure your life safety
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