What is heart rate reserve

Heart rate reserve is also known as the Kaevonen method. is another way to establish a target heart rate. The heart rate reserve is the maximum heart rate measured.

The difference between the rest heart rate measured in the laboratory and the rest heart rate, the heart rate reserve value must be used to reduce the heart rate obtained by the target heart rate, because the reserve heart rate and the target heart rate are closer to the actual maximum oxygen uptake (VO2) level. Many trainers believe that it is better to use a target heart rate, suggesting that both methods are effective for training programs.

The most popular formula for calculating theoretical maximum heart rate is:

Maximum heart rate FCMAX = 220 - chronological age.

Heart rate zones during exercise should also take into account your resting heart rate when you are resting, which can be measured in the morning before you wake up. The difference between the theoretical maximum heart rate and the resting heart rate is your heart rate reserve:

Heart rate reserve = maximum heart rate FCmax - resting heart rate FCREPOSE

The most popular view is that the optimal heart rate zone for aerobic exercise is 60 to 80% of the maximum heart rate

Optimal heart rate for exercise Heart rate reserve x (60%-80%) + resting heart rate.

Regarding the status and effect of each heart rate zone, since douban does not support **, I will paste it separately:

Exercise output state: simple jogging with relaxation, regular breathing.

Results: Aerobic training in the initial phase; Reduce stress.

Consumption: Consumption of fat and sugar is relatively small.

Typical exercise: moderate exercise: simple jogging, walking.

Exercise output state: comfortable speed; A little deepened breathing and can speak.

Results: Basic training for cardiovascular health; Very good recovery speed, weight control.

Consumption: Fat consumption is the largest, sugar consumption is average.

Typical sports: running, pulleying.

Athletic output state: medium speed; It's a little hard to say that life is a little difficult.

Effect: Improves aerobic capacity; Ideal for cardiovascular fitness.

Consumption: Fat consumption is average, sugar consumption is large.

Typical sports: Endurance training, 10,000 meters.

Athletic output state: high speed and some discomfort; Breathe hard.

Effect: Improves anaerobic exercise capacity and limit; Increase speed.

Consumption: Fat consumption is minimal, sugar consumption is maximum.

Typical sports: Speed training, 400 meters.

Exercise output state: galloping, can not hold on for a long time; Breathe hard.

Effect: Improves anaerobic exercise capacity and muscle tolerance; Improves strength.

Consumption: Sugar consumption is the largest, and there is basically no fat consumption.

Typical sports: sprint, 100 meters.

For example, a 40-year-old athlete with a resting heart rate of 60bpm, in order to maintain his competitive condition and control her weight, he should make the most effective use of exercise to burn fat, and his priority training area is 60 70 of the maximum heart rate, calculated as:

Theoretical maximum heart rate = 220-40 = 180

Heart rate reserve = 180-60 = 120

Lower target heart rate = 120x60 +60 = 132bpm

Upper target heart rate = 120x70 +60 = 144bpm

So his priority training heart rate range is 132 144bpm

Recently, I saw an idea that 75% is the critical heart rate of the anaerobic threshold, and more than 75% of the reserve heart rate in exercise is anaerobic training, I don't know if this view is accurate.

What the landlord said was: Mental storage, right? It is not all the heart rate during exercise, but it includes the exercise heart rate, which refers to the ability of the heart to adapt to the needs of the body's metabolism and increase cardiac output under the regulation of nervous and humoral factors.

Cardiac reserve can be expressed as the difference between the maximum cardiac output and the cardiac output at rest. The output of healthy adults is litres at rest, and the maximum cardiac output during strenuous exercise is 25 35 litres, i.e., the cardiac reserve is 20 30 litres. Cardiac reserve includes heart rate reserve and stroke volume reserve.

The heart rate is 75 minutes at rest, and the fastest heart rate is generally 170 180 minutes, so the heart rate is about 100 minutes.

Stroke volume is the difference between ventricular end-diastolic volume and end-systolic volume, both of which have a certain amount of reserves, called diastolic reserve and systolic reserve, respectively, diastolic reserve of about 15 mL (end-diastolic volume of 130 145 mL at rest, maximum end-diastolic volume of 145 160 mL), systolic reserve of about 50 60 mL (end-systolic volume of 60 80 mL at rest, and the end-systolic volume is reduced to less than 20 mL after ventricular maximal ejection), Together, these two stocks constitute a stroke volume reserve, which is about 75 80 ml. During strenuous exercise, sympathetic nerve excitation and adrenaline secretion increase, mainly mobilizing heart rate reserves and systolic reserves to increase cardiac output. The size of cardiac reserve reflects the ability of the heart's pumping function to adapt to metabolic needs and is related to cardiac health.

Labor and physical exercise can increase cardiac capacity by thickening myocardial fibers, increasing coronary blood flow, increasing myocardial contractility, and increasing heart rate reserves. If the athlete is strenuous exercise, the heart rate can be 2 3 times that of resting, because the myocardial contractility is greatly enhanced, the ejection rate and diastolic speed are significantly accelerated, both increase the cardiac output and accelerate the venous blood flow back to the heart, when the heart rate is as high as 200 minutes, the stroke volume is still reduced, and the cardiac infusion is greatly increased, which can be 8 times that of rest.