What is a Target Heart Rate?

Exercise heart rate, that is, the state of the heart rate that the body maintains during exercise. Whether it is aerobic exercise or anaerobic exercise. Have a proper heart rate to achieve better exercise results. Maintaining optimal exercise heart rate is important for exercise performance and exercise safety.

Exercise heart rate

Exercise heart rate, that is, the state of the heart rate that the body maintains during exercise. no matter how

Just like other organs in the human body, the cardiovascular system is

The first is: target heart rate = (maximum heart rate-resting heart rate) x intensity percentage + resting heart rate

The second is: target heart rate = maximum heart rate x intensity percentage

Ordinary people are doing

Sudden sudden death due to heart disease has been reported frequently in recent years. When it comes to heart problems such as angina pectoris, arrhythmia, and atrial fibrillation, many people seem to be "seat right." The heart is uncomfortable when angry, the heart is uncomfortable when happy; the heart can't take it anymore, and the heart can't take it without exercise. With so many heart problems, how can exercise be more scientific?

In fact, it is not difficult to find exercise that is conducive to heart health, what is difficult is how to master the "degree" of exercise. Before you start exercising, it's best to make a "sports design" for heart health. We all know that doctors have "medicines" for treating diseases, and they must also have "prescriptions". "Prescription" is the key to treating diseases. The same goes for sports. Everyone's constitution, illness, lifestyle, and mental state are different. Therefore, people with a bad heart should not only consider which exercises are good for the heart, but also consider what kind of exercise is suitable for them, and "design" suitable for them Exercise program.

The so-called "sports design" refers to a relatively complete fitness system. Before designing, you must conduct a comprehensive analysis to determine the fitness mode that suits you.

For the average person, the best time to exercise is from 3 pm to 9 pm, and the length is controlled from half an hour to 1 hour. The control of exercise intensity can be calculated according to the following methods:

Best exercise heart rate control area calculation method: (suitable for ordinary people)

(220present age) × 0.8 = maximum exercise heart rate

(220present age) × 0.6 = minimum exercise heart rate

Calculation of optimal exercise rhythm control area: (for people with heart problems)

Morning pulse × 1.8 = upper limit of heart rate control

Morning pulse × 1.4 = lower limit of heart rate control. If you control your heart rate during aerobic exercise, you can not only protect and enhance your heart function, but also burn fat to the maximum extent, and achieve good plasticity and fat reduction effects.

What is the right heart rate during exercise?

Because everyone's health and physical condition are different, the aerobic heart rate range of fitness exercises should be different from time to time. The following methods can be used to determine the aerobic heart rate range:
1. The aerobic heart rate of healthy and physically fit people can be controlled at 120-180 times / minute, and can be subdivided into small exercises 120-140 times / minute, medium exercises 141-160 times / minute, and large exercises 161 to 180 times / minute.
2. If you want to personalize, you can use common formulas to calculate the reasonable heart rate during aerobic exercise = (maximum heart rate-quiet heart rate-age) × Q + quiet heart rate. The maximum heart rate in the formula 210; the quiet heart rate refers to the heart rate in a relatively quiet state before exercise; Q represents the amount of exercise, 50% to 75% is a small amount of exercise, 50% to 75% is a medium amount of exercise, and 75% is a large amount of exercise.
If someone is 50 years old and has a quiet heart rate of 76 beats per minute and wants a small amount of aerobic exercise, determine the aerobic heart rate = (210-76-50) x 50% + 76 = 118 beats per minute.
3. For middle-aged and elderly people, the simplest and safest method can be adopted. Suitable aerobic exercise heart rate = 170-age. If you are 60 years old, when participating in aerobic exercise, the heart rate should be controlled at 170-60 = 110 beats per minute. For those who are frail and older, you can choose (170-age) × 0.9 for safety.
It is worth noting that the above content is only a general rule. It must be flexibly applied according to the specific situation in the implementation. The health status, environment, season, and mood of different periods will have a certain impact on the amount of exercise selected. At this time, exercise intensity and exercise time Both should be reduced accordingly, and the heart rate index should be reduced accordingly to ensure safety.
In short, learning to count the heart rate (pulse) by yourself during exercise is very necessary to control the amount of exercise. It not only adds a safety guarantee for the people participating in the exercise, but also helps to ensure the fitness effect of the exercise. We can practice touching the radial arteries of the wrist or the submandibular arteries of the mandible (chin) to count pulses. Of course, it is more ideal to wear a heart rate monitor.