Heart rate intensity can be divided into six intensity levels: e, m, t, a, I and R.
Intensity zone 3: the calculation formula of lactate threshold zone (referred to as “t intensity”) is (maximum heart rate – static heart rate) × (84% – 88%) + resting heart rate.
The first value required for measurement is the maximum heart rate.
In order to maintain exercise ability, we must speed up the blood circulation of the body and promote the transport and metabolism of lactic acid.
Therefore, in order to obtain more accurate and timely data, it is recommended to use the traditional heart rate band to test the heart rate, because it is accurate and fast.
This is “lactic acid excretion”.
When the caution rate increases, the blood flow of the wrist will change after a few seconds, and the data will be delayed.
After talking about the two quantitative values that need to be confirmed for the scientific running program – body fat rate and maximum oxygen uptake, let’s talk about the third important value, that is, the heart rate value I have emphasized many times before, and see how to use this value to scientifically plan our running program.
The response of the photoelectric heart rate meter will be a little delayed and the accuracy is a little lower, but the current photoelectric heart rate meter can be equipped with a heart rate band.
At the same time, it can strengthen the muscle groups related to running and improve the aerobic endurance of runners.
It mainly improves the confidence of runners by simulating the intensity of competition.
– It’s time to challenge the limit and exercise willpower – the main purpose of i-intensity training is to improve the maximum oxygen uptake of runners and let runners maintain longer exercise time.
However, the heart rate band is not convenient to wear, and the body feeling is worse, especially when the weather is cold.
you can also test it with your heart rate watch.
At the same time, r-intensity interval training can be interspersed with E / m-intensity training to complement each other.
Intensity 6 zone: the R intensity training zone (r intensity for short) does not need to consider the heart rate during R intensity training.
The heart rate band is used to directly measure the beating times of the heart, while the photoelectric heart rate meter uses the blood flow of the wrist to estimate the beating times of the heart.
Intensity zone 1: the calculation formula of easy zone (e intensity for short) is (maximum heart rate – static heart rate) × (59% – 74%) + resting heart rate Easy running, Buddhist running method has many advantages – e intensity level seems to be the slowest and weakest level, but in fact, it is the best training intensity for many physical indicators.
The purpose of improving running efficiency can be achieved by stimulating the nerve reflex of muscles, shortening the contact time between the soles of feet and the ground and accelerating the step frequency Explosive training to improve running efficiency – r-intensity training will not feel too painful because the training time is very short.
The heart rate within 1 minute is your static heart rate during running.
The second value you need is the static heart rate.
The main purpose of training is to improve the anaerobic exercise ability, running speed and running efficiency.
Intensity zone 4: the calculation formula of anaerobic zone (referred to as “a intensity”) is (maximum heart rate – static heart rate) × (88% – 95%) + resting heart rate.
The specific measurement method of heart rate test has been mentioned earlier, and I’ll repeat it here.
It can avoid injury caused by long-term lack of exercise and improve the toughness of the body; Persisting in e-intensity training for a long time can increase the blood output of each heart, increase the strength of myocardium, and then reduce the heart rate; It can also increase the number of muscle mitochondria and capillaries and enhance the maximum oxygen uptake of the human body.
For example, a training round lasts for 3 ~ 5 minutes, and the same training intensity is guaranteed each time.
The larger the value, the stronger the aerobic exercise ability.
However, if the E / M intensity training is maintained all the time, the muscle contraction speed may slow down.
Intensity zone 2: Marathon zone (referred to as “m intensity”) is calculated as (maximum heart rate – static heart rate) × (74% – 84%) + resting heart rate.
After this stage of training, the aerobic exercise ability and endurance of runners will be significantly improved.
The measurement method is to stand up and stand still for 1 minute after getting up.
Beginners are advised to start running at e intensity.
Intensity zone 5: the formula for calculating the maximum oxygen uptake intensity (I intensity for short) is (maximum heart rate – static heart rate) × (95% – 100%) + resting heart rate.
let’s talk about the characteristics of each intensity level.
E / M intensity training has many advantages, such as reducing the probability of injury, increasing myocardial strength and increasing the maximum oxygen uptake.
At this time, it is necessary to add the heart rate index to keep the heart rate in an appropriate range, coupled with the standard of time or distance, so as to ensure reasonable exercise intensity and good exercise effect.
– Lactate threshold running, comfortable and hard – when the running speed is higher than m intensity, the lactate concentration in muscle will increase rapidly, and the critical point beyond the equilibrium point to reach the overload range is the lactate threshold.
– Stretching after exercise can control lactate secretion – when runners train at a higher level of a intensity, the lactate threshold is quickly exceeded, resulting in rapid production of lactate, which can not be quickly discharged and accumulated in the body.
It is suggested that after E / M intensity is completed, several short-distance r-intensity interval training should be added to improve exercise efficiency.
At this time, the muscles filled with lactic acid cannot contract normally.
Tips: someone once asked me about the difference between heart rate band and photoelectric heart rate meter.
The primary purpose of t-intensity training is to enhance the body’s ability to excrete lactic acid, continuously improve the lactic acid threshold, and keep the runner’s speed under t-intensity (known as “critical speed”, referred to as “t pace”) for a longer time.
I intensity training is the most difficult training among the six intensities, and it is also the best way to exercise the runner’s willpower.
As I said earlier, the maximum oxygen uptake is the limit value of a person’s aerobic exercise.
I intensity belongs to high training intensity, so intermittent training is usually used.
– The marathon pace is only a little faster than the “Buddha system” – M intensity refers to the average pace of runners during the whole marathon.
As we said before, if the training program only has the standard of time or distance, it can not maintain the reasonable intensity of exercise.
Therefore, a-intensity training can improve the body’s lactate resistance.
In addition, the price of heart rate bracelet is relatively low, which can also be used as a reference…
Let me explain here.
In addition, because runners spend more time training at intensity a, it has a better effect on improving the body’s aerobic metabolism.
The most common formula on the Internet is (220 age) beats / min.