In short, it is the space for improvement from the quiet heart rate to the maximum heart rate.
It is suggested that everyone should train according to their own needs according to the heart rates corresponding to different paces, so as to comprehensively improve your running ability.
But when we recovered, we ran for the first time.
By monitoring your heart rate, runners can directly evaluate their running training to see whether their running intensity and quantity are enough or beyond the normal range of the body, so as to adjust their training plan and obtain the best training effect.
Maybe your running intensity or volume is too large, which has brought too much burden to your body.
So what is heart rate? Why should we pay attention to heart rate? How to use heart rate to guide training? What is heart rate? Professionally, the “beating frequency of the heart” is called the heart rate, which is mainly used to describe the heart cycle, that is, the number and speed of the heart beating in a certain time.
Many runners complain that their daily exercise has no effect, and they also recommend such runners to observe their heart rate.
Those runners who are in danger on the track are lack of attention to heart rate.
The heart rate of normal people is 60 to 100 times per minute when they are calm.
If not unexpected, you will find that the heart rate changes little before and after each exercise.
I hope all runners are responsible for themselves, pay more attention to their heart rate changes, and enjoy running safely, efficiently and happily according to their heart rate! click 👇 Follow the “Runner” and share new content every day.
With the “Yang Kang” of the runners around, the body gradually recovered, and the running group regained its former vitality.
We divide the training intensity into 6 levels: E (easy running), M (marathon pace), T (lactate threshold intensity), A (anaerobic endurance interval), I (maximum oxygen uptake intensity), R (explosive training area).
Relaxed running: exercise state: relaxed simple jogging, regular breathing training Purpose: aerobic training requirements at the initial stage: no less than one hour of competition demand: super marathon reserve heart rate: 59%~74% 2.
Why should we pay attention to heart rate? Heart rate can effectively reflect your physical state and fitness.
At this point, you should immediately make adjustments to your training.
During running, the heart rate will change with the change of speed.
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Maximum heart rate: refers to the maximum number of heartbeats per minute of the human body in the condition of intense exercise.
How to use heart rate training? For runners, the essence of different heart rates is the running training corresponding to different paces.
At a glance, we were shocked, but it was reasonable to think about it.
Marathon pace: exercise state: more powerful breathing, but no breathing Purpose: simulation of competition intensity, Speed training requirements for getting used to long distance: no less than half an hour Race demand: whole horse reserve heart rate: 74% ～ 84% 3.
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Everyone’s quiet heart rate is different, and the reserved heart rate adds consideration to the quiet heart rate, which is considered to be more accurate than the method simply considering the maximum heart rate.
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If it is tracked and measured for a long time, a normal reference value can be established.
Therefore, runners after rehabilitation should not rush to resume exercise, and even jogging should always pay attention to the change of heart rate.
The maximum heart rate of each person is different depending on age, health, exercise habits and other factors.
At the same speed, our running heart rate was more than ten points higher than usual.
Therefore, the formula often used: “220 age” usually has errors, and needs to be measured in real time.
Only by adjusting the training intensity according to the heart rate change during exercise can we achieve a real sense of healthy and scientific running.
Quiet heart rate: Many people will ignore the importance of quiet heart rate.
Anaerobic endurance range: exercise state: breathing difficulty, Heavy exercise purpose: to improve anaerobic endurance and lactic acid tolerance training requirements: 5 minutes for each time, 3 minutes for every two breaks Competition requirements: 5-10 kilometers Reserve heart rate: 88%~95% 5, Maximum oxygen uptake: exercise status: breathing very hard, breathlessness Exercise purpose: to stimulate maximum oxygen uptake, strengthen aerobic capacity Training requirements: 6 times 800 meters, 3 minutes for every two breaks Competition requirements: 3-5 kilometers Reserve heart rate: 95%~100% 6 Explosive force training area: exercise state: brisk action, slight wheezing after finishing Exercise purpose: to strengthen exercise efficiency, anaerobic capacity training requirements: 15 seconds each time, 1 minute every two breaks Competition demand: 100-800 meters heart rate reserve: regardless of the heart rate, each person’s gender, age, health status and endurance to running, the applicable training intensity is different.
Quiet heart rate refers to the heart rate measured when they just get up in the morning and have not yet started activities.
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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.
Lactic acid threshold intensity: exercise state: breathing difficulty, starting to breathe Purpose: stimulating lactic acid threshold Training requirements: 5 minutes each time, 1 minute rest every 2 times Race demand: half horse reserve heart rate: 84% ～ 88% 4.
As the saying goes, “Running without looking at the heart rate is just fooling around.” The heart rate is an important indicator to measure the exercise intensity.
If you feel flustered, chest tightness, and dizziness after every step, you may want to measure your heart rate.
Reserve heart rate: it is the ability of the heart to adapt to the needs of the body metabolism and increase the cardiac output strength.