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At the maximum load intensity, oxygen consumption and heart rate can not continue to increase.
As ordinary runners, we need to observe the heart rate during running, but we don’t need to be too strict about accuracy.
The heart rate of normal healthy people is 60 to 100 beats per minute.
1 resting heart rate refers to the number of heart beats per minute in a awake and inactive quiet state.
The most direct response of different people’s running level is the heart rate, which is often called the exercise heart rate range in the running circle.
After all, our biggest goal is to run healthily and continuously.
2 exercise heart rate is the heart rate state maintained by the human body during exercise.
There is another formula: maximum heart rate = 206.9 – (0.67 × Age).
Heart rate can effectively reflect the runner’s physical state and adaptability.
The maximum heart rate refers to the highest level of heart rate when oxygen consumption and heart rate increase with the increase of exercise load.
Everyone will record their running data, such as time, distance, pace, step frequency and so on.
We just need to ensure that the heart rate of our training is within a reasonable range.
By monitoring their own heart rate, runners can directly evaluate their running training and understand whether their running intensity and running volume exceed the normal bearing range of the body, so as to adjust their training plan and obtain the best training effect.
Heart rate formula 1: target heart rate = (maximum heart rate – static heart rate) x intensity percentage + static heart rate heart rate formula 2: target heart rate = maximum heart rate X intensity percentage 3.
However, one important data is often the most easily ignored, that is, heart rate.
In addition, as mentioned in the book “key running guidance” by Dr.
When we run, the pace is only a surface value, and the heart rate is the real data reflecting the degree of effort.
Whether aerobic exercise or anaerobic exercise, there is an appropriate heart rate to achieve better exercise effect.
General formula: maximum heart rate = 220 – age.
Even if we pursue performance, we should be within the scope of safe ability.
yamadi Kishi of Japan: if running is for the purpose of fitness, it is necessary to cooperate with rest.
Proper running and rest will not reduce the level of exercise.
Keeping the best exercise heart rate is very important for exercise effect and exercise safety.
Relying on exercise to exercise cardiac function, maintain appropriate weight, quit smoking and limit alcohol can keep the resting heart rate in a relatively slow and stable range.
The combination of work and rest can give full play to the best exercise state of the body-.
As an indicator of exercise intensity, heart rate should not only look at the real-time heart rate, but also refer to the resting heart rate and maximum heart rate.