The maximum heart rate of everyone is basically determined by genes, and it is difficult to change it through training the day after tomorrow.
Many empirical formulas that distinguish between aerobic exercise and anaerobic exercise based on heart rate value are based on the maximum heart rate as the standard multiplied by a certain percentage.
The maximum oxygen uptake is between 120 and 140 beats/min.
Calculate the maximum heart rate according to the formula.
For example, if we pace for 5 minutes and the heart rate is more than 10 points higher than usual, we must stop and continue to have a good rest.
Therefore, sports scientists have calculated a more accurate new formula: maximum heart rate=205.8-0.685 脳 Influence of age and heart rate interval on the body During running, heart rate reflects the intensity, nature, energy metabolism, oxygen consumption, lactic acid accumulation, and fatigue and recovery of the body.
Maintaining the best exercise heart rate is very important for exercise effect and exercise safety.
For most people, the maximum heart rate will gradually decrease with age.
The methods for measuring the maximum heart rate mainly include the following: measuring the maximum heart rate in the laboratory stress test; Exercise with maximum strength (the most frequent exercise) and record the maximum heart rate.
The maximum heart rate measured by this method is the estimated value, which is easy to operate, and is also the most commonly used method for measuring the maximum heart rate of ordinary athletes.
With the goal of improving the aerobic system, it will bring a series of benefits such as improving performance, reducing body fat, preventing injuries and diseases, etc.
The maximum heart rate is usually 170~220 beats/min.
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Therefore, when measuring the static heart rate, it is necessary to select the time that best represents the normal state of the body, and measure the average as many times as possible.
Don’t try to be happy for a while.
Both aerobic exercise and anaerobic exercise require a proper heart rate to achieve better winter sports results.
Exercise heart rate: Exercise heart rate is the state of heart rate maintained by the human body during exercise.
At the same time, the aerobic speed will also be improved, bringing overall health.
As the saying goes, “running without looking at the heart rate is just playing.” Heart rate is an important indicator to measure the intensity of exercise.
Among people who like running, generally speaking, the better the physical quality, the lower the static heart rate, indicating that the heart rate is strong and the blood transfusion efficiency is high.
Maximum heart rate: The maximum heart rate refers to the heart rate when you exert your heart function to the limit during vigorous exercise.
Maximum Aerobic Heart Rate (MAF): The heart rate training method, which was popular in endurance sports in the 1990s, overturned the old idea of “high intensity training=good performance”.
So what is heart rate? Why should we pay attention to heart rate? How to use heart rate to guide training? Measurement of heart rate and application of resting heart rate (RHR): The resting heart rate is the heart rate when you do nothing at rest.
The range of 95% to 100% belongs to the normal oxygenation state, and can carry out small range exercise within 30 minutes.
If the heart rate is too high, it will be harmful to your health, causing nausea, dizziness, chest tightness, etc; Although low heart rate is not harmful to the body, it will affect the effect of exercise.
Therefore, it can be said that the static heart rate is an indicator that directly reflects the level of human function.
Therefore, knowing your maximum heart rate can help guide the next training intensity and goal.
The higher the heart rate, the less the oxygen uptake.
The heart rate is between 120 and 180 beats/min, and the cardiac output per stroke is large, of which the heart rate of 150 beats/min is the largest, and the exercise effect is the best..
With the increase of age, the value of maximum heart rate will gradually decrease.
When we exercise, we must also pay attention to the change of heart rate at all times.
Those runners who are in danger on the track are lack of attention to heart rate.
When exercising, the training intensity can be adjusted according to the change of heart rate, so as to achieve a true sense of healthy and scientific running.
When the heart rate reaches 140 beats/min, the heart rate increases again and the oxygen uptake decreases.
This method can provide a fairly accurate maximum heart rate, but it is difficult to operate correctly and is not recommended for untrained individuals.
In addition to the physical quality itself, there are many other factors that will affect the static heart rate, such as diet, sleep quality, alcohol, coffee, medication and so on.
Unless encountering extreme emergencies, the heart is rarely allowed to operate in the limit state (it is also dangerous to maintain the maximum heart rate for a long time, which may cause cardiac arrest, similar to engine cylinder explosion…).
With the increasing number of “Yangkang” runners, the biggest question is how to resume running? In fact, there are two important indicators: heart rate and blood oxygen saturation.
The best time to measure the static heart rate is before waking up every morning.
When measuring, you can press your hand on the carotid artery or the radial artery near the wrist to measure the complete pulse within one minute.
Use the heart rate meter to test the maximum heart rate and predict the individual maximum heart rate.
In theory, it should also be the minimum value of heart rate.
You can use a heart rate watch to check whether the normal resting heart rate is restored; Or measure the blood oxygen saturation.
In the past, the formula of “maximum heart rate=220 – age”, which is often used by athletes, has a large deviation.
Heart rate between 120~150 beats/min is the effective value range of running.
Miguel Andulan, the Spanish cyclist who won the Tour de France five times, has a static heart rate of only 28 beats per minute, half of that of ordinary people.
The best time to measure the quiet heart rate is before getting up in the morning, and the rest of the time should be carried out after sitting for 5 minutes, otherwise the measurement result will be on the high side.
When the heart rate is below 120 beats/min, the body’s blood pressure, blood composition, urinary protein and ECG indicators have no significant changes, so the fitness value is not significant and the exercise effect is not obvious.