Click [running is running] 👆 Run together! In daily running training, everyone will record their own running data, such as time, distance, pace, stride frequency However, there is an important data is often the most easily ignored, that is heart rate

.

As the saying goes, “running without looking at heart rate is all playing around”

.

Heart rate is an important indicator to measure the intensity of exercise

.

Only by adjusting the training intensity according to the change of heart rate during exercise can we achieve healthy and scientific running in the true sense

.

Those runners who are in danger on the track are due to a lack of attention to heart rate

.

So what is heart rate? Why focus on heart rate? How to use heart rate to guide training? What is heart rate? The “heart beating frequency” is called heart rate, which is mainly used to describe the cardiac cycle, that is, the number and speed of heart beating in a certain period of time

.

Normal people have a heart rate of 60 to 100 beats per minute at rest

.

During running, the heart rate changes with the speed

.

Maximum heart rate: it refers to the maximum number of heart beats per minute under the condition of intense exercise

.

The maximum heart rate of each person is different due to age, health, exercise habits and other factors

.

Therefore, the formula often used: “220 age” usually has errors and needs to be actually measured

.

It’s worth reminding that: even for runners who keep endurance training for a long time, the maximum heart rate will decrease with the increase of age, but the decline rate will be relatively low, so it is necessary to re measure the maximum heart rate in about half a year to a year, and correct the data

.

For some runners who have just started training, the measured maximum heart rate is usually lower than the real value, so it can be measured once a month

.

If there is continuous regular training, the measured maximum value will increase every time, until the two consecutive measured values do not exceed ± 2bpm, then this value should be very close to the real maximum heart rate It’s too late

.

Quiet heart rate: many people will ignore the importance of quiet heart rate

.

Quiet heart rate refers to the heart rate measured when they just get up in the morning and have not started activities

.

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

.

If it is tracked and measured for a long time, the normal reference value can be established

.

Reserve heart rate: it is the ability of the heart to adapt to the needs of metabolism and increase cardiac output

.

In short, it is the space between the quiet heart rate and the maximum heart rate

.

Each person’s resting heart rate is different

.

The reserve heart rate is considered to be more accurate than the maximum heart rate

.

Why should you pay attention to heart rate? Heart rate can effectively reflect your body state and adaptability

.

By monitoring your heart rate, runners can directly evaluate their running training, and know whether their running intensity and volume are enough or beyond the normal range of the body, so as to adjust their training plan and get the best results The effect of training is better

.

If you feel flustered, chest tightness and dizzy after each step, you may as well measure your heart rate

.

Maybe your running intensity or volume is too large, which has brought too much burden to your body

.

At this point, you should immediately adjust your training

.

There are also many runners who complain that their daily exercise has no effect

.

They are also recommended to observe their heart rate

.

Not surprisingly, you’ll find that the heart rate changes little before and after each exercise

.

How to use heart rate training? For runners, different heart rates are actually running training corresponding to different pace

.

It is suggested that you train according to your own needs and heart rates corresponding to different pace, so as to improve your running ability comprehensively

.

We divided the training intensity into six levels: e (easy running), m (marathon pace), t (lactate threshold intensity), a (anaerobic endurance interval), I (maximum oxygen uptake intensity), R (explosive training area)

.

Easy running: exercise state: easy jogging, regular breathing training objective: aerobic training in the initial stage training requirements: no less than 1 hour race demand: Super marathon reserve heart rate: 59% – 74% marathon pace: exercise state: breathing more powerful, but not panting exercise Objective: simulate the intensity of the race, get used to long-distance pace training requirements: no less than half an hour Hour competition demand: whole horse reserve heart rate: 74% ～ 84% lactate threshold intensity: exercise state: hard breathing, start breathing exercise purpose: stimulate lactate threshold training requirements: 5 minutes each time, 1 minute rest every 2 times competition demand: half horse reserve heart rate: 84% ～ 88% anaerobic endurance interval: exercise state: hard breathing, heavy exercise purpose: improve anaerobic endurance, train Lactic acid tolerance training requirements: 5 minutes every time, 3 minutes every 2 times rest competition requirements: 5-10km reserve heart rate: 88% – 95% maximum oxygen uptake intensity: exercise state: very hard breathing, breathless exercise purpose: stimulate maximum oxygen uptake, strengthen aerobic capacity training requirements: 6 times 800m, 3 minutes every 2 times rest competition requirements: 3-5km reserve heart rate: 95% – 100% burst Strength training area: exercise state: brisk, after the end of a slight gasp exercise Objective: to enhance the efficiency of the exercise, anaerobic capacity training requirements: 15 seconds each time, 1 minute every two breaks competition requirements: 100-800 meters reserve heart rate: regardless of the heart rate, each person due to gender, age, health status and endurance of running, the applicable training intensity is also different

.

I hope all runners are responsible for themselves, pay more attention to observe their heart rate changes, and enjoy the fun of running safely, efficiently and happily according to their heart rate! Focusing on running is running

.

The sports knowledge here only comes from the communication of professionals

.

The reading of professional books is a comprehensive and accurate report of the author’s point of view

.