Maximum oxygen uptake intensity: exercise status: breathing is very hard and out of breath
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Therefore, the formula often used: “220 age” usually has errors and needs to be measured in practice
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By monitoring your heart rate, runners can directly evaluate their running training and understand whether their running intensity and amount are sufficient or beyond the normal bearing range of the body, so as to adjust their training plan and obtain the best training effect
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Many runners complain that their daily exercise has no effect
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It is recommended that you train according to your own needs according to the heart rate corresponding to different pace, so as to comprehensively improve your running ability
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Marathon pace: exercise status: breathe more forcefully, but don’t gasp
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In short, it is the room for improvement from quiet heart rate to maximum heart rate
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Those runners who are in danger on the track are due to lack of attention to heart rate
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Competition demand: 3-5km reserve heart rate: 95% ~ 100%
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Maximum heart rate: refers to the maximum number of heart beats per minute of the human body under intense exercise
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Training requirements: 6 times 800 meters, rest for 3 minutes every two times
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Maybe your running intensity or running volume is too large, which has brought too much burden to your body
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Competition demand: 5-10km reserve heart rate: 88% ~ 95%
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Jilin running group pays close attention to Jilin running group’s wechat all the way and enjoys a healthy and beautiful life If you like it, don’t forget to watch it 。
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Reserve heart rate: it is the ability of the heart to adapt to the needs of body metabolism and increase cardiac output strength
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The reserve heart rate adds the consideration of quiet heart rate, which is considered to be more accurate than simply considering the maximum heart rate
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Pay attention to the wechat of Jilin running group and enjoy a healthy and beautiful life
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How to use heart rate training? For runners, different heart rates are actually running training corresponding to different pace
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So what is heart rate? Why focus on heart rate? How to use heart rate to guide training? What is heart rate? Professionally, the “heart beating frequency” is called heart rate, which is mainly used to describe the cardiac cycle, that is, the number and speed of the heart beating in a certain time
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Everyone’s quiet heart rate is different
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Quiet heart rate: many people ignore the importance of quiet heart rate
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Therefore, it can avoid the influence of subjective and objective factors such as external environment or emotion, and faithfully reflect the recovery state of the body
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Quiet heart rate refers to the heart rate measured when they just get up in the morning and haven’t started activities
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Easy running: exercise state: relaxed simple jogging, regular breathing training objective: aerobic training in the initial stage, training requirements: no less than 1 hour, competition needs: Super horse reserve heart rate: 59% ~ 74% 2
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When normal people are calm, the heart rate is 60 to 100 times per minute
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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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During running, the heart rate will change with the change of speed
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The heart rate is an important index to measure the exercise intensity
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They also recommend this kind of runners to observe their heart rate
At this time, you should immediately adjust your training
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Explosive power training area: exercise status: light and fast, After the end of the micro asthma exercise Objective: to strengthen exercise efficiency, anaerobic capacity training requirements: 15 seconds each time, 1 minute rest every two times, competition requirements: 100-800 meters reserve heart rate: regardless of the heart rate, the applicable training intensity is also different due to different gender, age, health status and endurance of running
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Competition demand: full horse reserve heart rate: 74% ~ 84% 3
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Purpose: simulate competition intensity and get used to long-distance pace training requirements: no less than half an hour
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I hope all runners are responsible for themselves, pay more attention to the changes of their heart rate, and enjoy the fun of running safely, efficiently and happily according to their heart rate! We remain neutral to the opinions in the article and only share them with runners for reference and exchange
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During exercise, the training intensity can be adjusted according to the change of heart rate, so as to achieve healthy and scientific running in the real sense
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Why focus on heart rate? Heart rate can effectively reflect your physical state and adaptability
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If you feel flustered, chest tightness and dizziness after running every time, you might as well measure your heart rate
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Each person’s maximum heart rate will be different by age, health, exercise habits and other factors
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Exercise purpose: stimulate maximum oxygen uptake and strengthen aerobic capacity
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As the saying goes, “running without looking at the heart rate is fooling”
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If it is tracked and measured for a long time, a normal reference value can be established
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Not surprisingly, you will find that the heart rate does not change much before and after each exercise
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Lactate threshold intensity: exercise status: breathing hard, start breathing exercise purpose: stimulate lactate threshold training requirements: 5 minutes each time, rest for 1 minute every two times, competition requirements: half horse reserve heart rate: 84% ~ 88% 4, anaerobic endurance range: exercise status: breathing hard, heavy exercise purpose: improve anaerobic endurance, train lactate resistance, training requirements: 5 minutes each time, Rest for 3 minutes every two times
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