The optimal heart rate calculation formula: (maximum heart rate quiet heart rate) × 0.6 + quiet heart rate < optimal heart rate < (maximum heart rate quiet heart rate) × 0.8 + quiet heart rate
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The heart rate meter can easily and accurately maintain the running intensity in a specific range
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It’s not accurate at this time
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The fat burning range is about 60% – 70% of the maximum heart rate
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A lower resting heart rate means that people in exercise training or exercise program are in better health
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It is suggested that you train according to your own needs according to the heart rates corresponding to different pace, so as to comprehensively improve your running ability
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Each person’s resting heart rate is different
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#Optimal heart rate optimal heart rate is also called ideal exercise heart rate
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In sports medicine, it is also called “target heart rate” or “target heart rate”
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Some people like to guide themselves to complete the game through heart rate rather than speed
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I hope all runners are responsible for themselves, pay more attention to observe their heart rate changes, and enjoy the fun of running safely, efficiently and happily according to their heart rate! Running hall recommends you 🏃 Stamp“
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It should be noted that when touching the wrist, it is best to use your middle finger and index finger instead of your thumb
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“Heart rate is more important than pace” is not nonsense
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Heart rate is an important index to measure exercise intensity
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After counting the times, multiply by 2, which is the resting heart rate per minute
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03 how to use heart rate training? For runners, the essence of different heart rates is running training corresponding to different pace
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#Resting heart rate resting heart rate (RHR), as the name suggests, is the number of heart beats you have at rest
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For example, the average heart rate is 163-165 in normal training, so we can better understand how to run out of Pb in competition
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Why is heart rate measured in running? Different heart rate ranges correspond to different ways of energy consumption and training purposes
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We divided the training intensity into six levels: e (easy running), m (marathon pace), t (lactate threshold intensity), a (anaerobic endurance interval), I (maximum oxygen uptake intensity), R (explosive training area)
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High heart rate indicates that the amount of blood provided by each heart beat may not be enough, which can only be compensated by more times
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The blue word “running Palace” pays attention to us! There is a classic saying popular in the running circle: the first-rate runners look at the heart rate, and the second rate runners look at the pace
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Drugs, mental stress, alcohol and caffeine will also affect your resting heart rate
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For example, your normal morning pulse is 55 times, but if it goes up to 65 times in a few days, it is obvious that your body has problems and needs to rest and adjust
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How to test resting heart rate? The easiest way is to touch your wrist for 30 seconds
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If the resting heart rate is relatively low at ordinary times and much higher recently, it may indicate that more rest should be taken
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For example, speed training up to 90% or more until close to the maximum heart rate can most effectively improve the maximum oxygen uptake capacity
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Play steadily to complete the game
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Only by adjusting the training intensity according to the change of heart rate, can we achieve the real sense of healthy and scientific running
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You may not know enough about heart rate! First of all, you need to know a few concepts about heart rate
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The reserve heart rate is considered to be more accurate than the maximum heart rate
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The normal heart rate of ordinary people is about 60 to 100 beats per minute, and that of very healthy people may be about 40 beats
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#Maximum heart rate maximum heart rate refers to the maximum heart rate reached when the exercise reaches its maximum
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Look at your running record three months ago and see how much your heart rate has decreased at the same speed
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This data is often used in sports medicine to evaluate a person’s maximal exercise ability and maximal oxygen consumption
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#Reserve heart rate reserve heart rate is the ability of the heart to adapt to the metabolic needs of the body and increase cardiac output
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One is that you won’t let your body over train; the other is that you can judge whether your body is tired according to your heart rate
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It’s used to evaluate your performance
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For junior runners, it is suggested that the heart rate should be controlled at about 150-160 beats / min; for intermediate level runners (within 320), it is suggested that the heart rate should be controlled at about 160-170 beats / min; for high level runners (within 310), it is suggested that the heart rate should be controlled at about 170-180 beats / min
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What’s the right heart rate for the 2004 marathon? It is suggested that runners should prepare a professional heart rate band or heart rate watch for marathon, so as to avoid the race without knowing their own physical condition, and avoid too fast heart rate caused by over excitement
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More and more runners begin to observe their heart rate during running to control the training effect
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E intensity (easy running): exercise state: easy breathing, can chat with friends speed training objective: to enhance aerobic ability, cultivate basic physical fitness training requirements: not less than 1 hour race demand: Super horse reserve heart rate: 59% – 74% m intensity (marathon speed): exercise state: breathing more powerful, but not panting exercise Objective: simulate the intensity of the race, get used to long distance Objective: to stimulate lactate threshold training requirements: 5 minutes each time, 1 minute rest every 2 times competition requirements: half horse reserve heart rate: 84% – 88% a intensity (anaerobic endurance interval): exercise state: exhale Objective: to improve anaerobic endurance, train lactic acid tolerance training requirements: 5 minutes every time, 3 minutes every 2 times rest competition requirements: 5-10km reserve heart rate: 88% – 95% I intensity (maximum oxygen uptake intensity): exercise state: very hard breathing, breathless exercise purpose: stimulate maximum oxygen uptake, strengthen aerobic capacity training requirements: 6 times 800 meters, every 2 hours Objective: to enhance exercise efficiency, anaerobic training requirements: 15 seconds for each time, 1 minute for every 2 times rest competition requirements: 100-800 meters reserve heart rate: do not consider heart rate heart rate to guide training, the most important advantage is that Prevent injuries
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The formula is: maximum heart rate = 220 – age
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Don’t measure immediately after exercise
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When exercising, if the heart rate is controlled in this range, the heart can get very beneficial exercise without overtraining or causing heart accident
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*It should be noted that: there are many factors will affect, it is recommended that you wake up in the morning before you get out of bed to measure, or within a day to measure a few more values, take an average
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In short, it is the space between the quiet heart rate and the maximum heart rate
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At the same time, it can also avoid “athlete heart disease” (mainly manifested as bradycardia)
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If today’s data is much higher than usual, it means that the body has not recovered from fatigue, and high-intensity training should be avoided
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This is the best heart rate in aerobic exercise
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Finally, everyone’s physiological function is different, and the applicable training intensity is also different
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