Heart rate unit in this article: “Minutes/Minuteâ€, Target zone limit formula Refer to Decathlon heart rate table
Scientific exercise is good for physical and mental health. Unscientific exercise habits can easily cause sports injuries, and heart rate is one of the important parameters that can be easily “quantified†during exercise.
From small to large, exercise intensity can be basically divided into the following four levels:
1: moderate exercise
Strength value 50-60%
For example: walking, dog-walking, Tai Chi is suitable for: the elderly, recovery after illness
2: Weight adjustment
Strength value 60-70%
For example: heart rate training, jogging, roller skating, swimming Suitable for: want to lose weight b
3: Aerobic exercise
Strength value 70-80%
For example: endurance training, cycling, long-distance running, badminton, and aerobics
4: Speed ​​training
80-90% intensity
For example: Dash, TT
Suitable for: professional athletes
Relatively speaking: high exercise intensity, high sugar consumption, low strength, and high fat consumption
When people of different ages exercise at different intensity, the suitable range of heart rate is different. We call this “heart rate range†“target zone limit†and “target zone limit†have two values: “target zone upper limit†and “target zone lower limitâ€. A long time is higher than the “target area upper limitâ€, which will cause the heart to be overburdened; lower than the “low limit of the target area†will not be able to achieve the purpose of exercise.
Target area limit formula
Target zone limit = FC repos + intensity value * (FC max-FC repos)
Target zone upper limit = FC repos + maximum intensity value * (FC max-FC repos)
Target zone lower limit = FC repos + minimum intensity value * (FC max-FC repos)
There are 3 parameters in the formula: FC max, FC repos, intensity value FC max: maximum heart rate = 220-age FC repos: resting heart rate (theoretically minimum heart rate), when you wake up in the morning, your pulse will be on your own.
Intensity value: see the above classification of exercise intensity levels
Take my own actual situation as an example for your reference
For example, I perform a road bike riding exercise at least once a week, which is a typical aerobic exercise FC max=220-27=193
FC repos=60
Maximum intensity value = 80%
Minimum intensity = 70%
According to the formula, the target area upper limit=60+80%*(193-60)=166
Target area lower limit=60+70%*(193-60)=153
The limit of my theoretical target area is 153-166
In actual riding, I use the heart rate monitor to monitor the heart rate between 145-180 145: usually see the red light in front, traffic jams, meet deceleration piles, when slow speed riding, there is no way, and not too fast Maybe, unless you lose your temper, you can increase your heart rate.
180: Generally it is the situation of climbing uphill against the wind,
This heart rate is almost my upper limit, and it feels painful that the heart must jump out of my mouth. At this time I will use 2 inhale 1 call to increase breathing efficiency, thereby reducing heart rate
The duration of the above two extreme cases is rarely more than 3 minutes, and the rest of the time the heart rate is between 155 and 165, which is basically the same as the theoretical target area. According to this heart rate range, there is no feeling of fatigue after exercise and it feels good. Light as swallows, can fly to the wall (the cause of elevated blood oxygen content).
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