Usually in social circles, most of the questions are related to heart rate
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Therefore, the quiet heart rate is very easy to get
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So, no matter which method is used, we will face a problem: how to get the maximum heart rate? 01 – how to get the maximum heart rate? In theory, the recording of the maximum heart rate is the heart rate data obtained after the body runs to “Exhaustion” on the premise of good rest and good condition
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When you plan to do your best training one day (for example, there is sprint in today’s course), you can wear a heart rate band, and use the maximum heart rate value recorded in the training as a new benchmark Method to update the value
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The so-called maximum heart rate method is to set your own maximum heart rate
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But in fact, we know that the status of people of the same age is very different, and the gap is often huge
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Basically, the reason is that the maximum heart rate method does not consider the resting heart rate, while the reserve heart rate method considers the resting heart rate
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Therefore, we should wear our most reliable heart rate equipment (at least the ECG heart rate band) and take the maximum recorded by it as the new maximum heart rate
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Let’s look at another data, lactate threshold area
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Taking the data in this paper as an example, the upper and lower limits of the M zone of the reserve heart rate method are 148-160
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In addition to using the original heart rate band, I sometimes use the heart rate band of polar (below)
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Some people ask, my maximum value this time is not as large as the recorded value
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Since this area is the competition suggestion area, it is higher than the aerobic running area
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Such data can’t be used at all: it shows a cliff like rise without obvious acceleration
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Taking myself as an example, the five areas of heart rate reserve method are like this
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This m is the abbreviation of marathons, which means that in this zone, it is the recommended speed zone of the marathon race, so that we won’t hit the wall as soon as we run wildly and blindly
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In the reserve heart rate method, it is the boundary between zone 2 and zone 3, while in the maximum heart rate method, it is already the upper limit of zone 4
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Don’t worry, read the following instructions, you will not be confused
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Compared with the above maximum heart rate method zone, it is 144-162
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The following example is recorded by the built-in photoelectric heart rate of my watch
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In fact, in terms of heart rate band, Dachang’s performance is almost the same
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After all, it’s impossible for everyone to do sports this time with more intensity than last time
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Therefore, this formula is better than nothing
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But in actual use, take me as an example, there is no difference between the requirements of 148-160 and 144-162
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Summary: if you can’t determine your maximum heart rate value, and there is no special instrument test, you can set a general value according to the general principle
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In the maximum heart rate system, both lactate threshold and anaerobic training are in zone 5, so the upper limit value is high, and the corresponding value is 160-180
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For example, my sleep heart rate is about 48 years old
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Due to the “exhausted” state, the acquisition of maximum heart rate is inherently risky
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When I wake up and lie down, my heart rate is usually about 50, no more than 55
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The maximum heart rate method in the figure below is lower than the reserve heart rate method in the paragraph of the above article
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In this way, many people may feel at a loss, because the numerical difference between each region of the two systems is too large
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There are also some revised formulas
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The system (watch) will automatically give you five intervals: 50-60%, 60-70%, 70-80%, 80-90% and 90-100% of the maximum heart rate
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According to the trial of many heart rate equipment, as long as it is in a quiet state, most of the equipment in large factories on the market can be measured accurately (the skill of each factory is mainly reflected after it starts to move)
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In the maximum heart rate method, the recommended heart rate zone for marathon race is zone 4
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Among them, the threshold of percentage is the data commonly used in the running industry, not 50%, 60%..
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When I saw it, I immediately felt the pulse at the level of 20 times in 10 seconds, which was equivalent to about 120
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The method that I highly recommend is to upgrade the old data with the latest value in training
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The principle is: under the premise of reliable accuracy of monitoring equipment, the maximum “so far” that can be achieved in the process of exercise is used as your current maximum heart rate value
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That is to say, as long as a new value appears, it is closer to the limit of your physical ability than the last one, and it is in line with the state of unlimited approaching exhaustion
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The two systems must not be perfect and different
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When I stand still, my heart rate is about 60
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Let’s take a look at the M zone under the reserve heart rate system
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In the reserve heart rate system, it is t area (3 areas), and the corresponding number is 160-165, which is subdivided into a and I areas
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Among them, quiet heart rate refers to the heart rate obtained by standing for one minute after getting up slowly in the morning with good rest
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Why stand? Because when you run, your body is straight
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What should I do? What else can we do? Just keep the original
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This method is based on the assumption that all people of the same age have the same physical condition
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In principle, it is right, because the state that can be reached each time must be within the degree of “Exhaustion”, and at most it is “infinitely close to” exhaustion
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At this time, the heart rate displayed on the dial of my watch was almost 200, and I was still in a state of easy running
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The threshold of each interval of the maximum heart rate method is lower: specifically, take 160 as an example
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That is to say, based on the intensity of the marathon, four of the five regions recommended by the maximum heart rate method and the m region recommended by the emtai method under the reserve heart rate method are basically the same heart rate value requirements
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If we consider this interval, and go to the corresponding reserve heart rate system, there are also two zones A and I, then they are basically consistent.
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As we are only ordinary sports enthusiasts, it is impossible to test on special instruments
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This famous polarh10 is basically consistent with the original Jiaming heart rate band on hand
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Take me as an example
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Although the five methods of distinguishing reserve heart rate are also used to be called zone 1 and zone 2, in fact, there are special group names, namely, E / M / T / A / I
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02 – should reserve heart rate method or maximum heart rate method be used? Generally speaking, each interval value of reserve heart rate method is higher than that of maximum heart rate method
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When I used it, I took it with my heart
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Author: wilseus senior_ More and more sports enthusiasts are monitoring sports safety and intensity with their heart
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The reserve heart rate method is the percentage of (maximum heart rate – resting heart rate) * interval + resting heart rate
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It’s not lying down, right? Standing will be 5-10 readings higher than lying
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If higher values appear later, the old data will be covered by new data
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In this way, it may never reach the real maximum, but at least it is safe
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So there’s a compromise, and the simplest is the popular online, 220 age
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The methods include slope running, playground, instrument, etc
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This is also the method adopted by many analysis platforms
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According to the reserve heart rate method, I didn’t even get to the warm-up area, and it was completely consistent with the feeling of my body
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Compared with the simple and crude calculation method of 220 age, they are tactical at most and can only be “as reasonable as possible”
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Later, I completely closed the photoelectric heart rate of this watch
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This way has a very important premise that the monitoring equipment must be accurate and reliable
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