Measurement and assessment of the morning pulse 110

Pulse is one of the easier measures to measure by measuring the number of beats of the radial or carotid arteries for 1 minute while the athlete is lying still in the morning before waking up.

In general, the morning pulse of outstanding sprinters is about 60 points, and the average morning pulse of outstanding male sprinters in China is 53 points, and that of female athletes is 57 times. When the sprinter's function is good, the morning pulse is relatively stable, and when the athlete has a pulse that increases by more than 15% of his usual level or suddenly slows down and has a significant irregular heart rate, it indicates that the physical function is declining, and the training plan should be adjusted.

Morning pulse testing is generally done daily.

Pulse is only one method of TCM diagnosis, and it ranks at the end of the four diagnoses (looking, smelling, asking, and cutting), which shows that its importance is not as important as the other three diagnoses. Traditional Chinese medicine diagnosis pays attention to the combination of four diagnoses and four diagnostic methods, and can not only rely on a certain diagnosis method, the symptoms are also very important, of course, it cannot only be through the morning pulse to ** future health. It is more accurate to diagnose the pulse in the early morning, and if possible, take the pulse in the morning as much as possible.

Many patients with high blood pressure have arteriosclerosis, and in this case, there are more hard pulses.

When you first wake up in the morning, your pulse will naturally be slower, if your usual heart rate is 70, then you may wake up in the morning at 60 or less, everyone has a different physique, so it depends on the individual.

The main thing is to see what your heart rate (pulse) is when you're at rest? What is your heart rate during exercise? If you exercise regularly, your heart and lungs will improve, and your heart rate will be slower when you are resting.

Heart fluctuations, whether there is cardiovascular disease!

Before the workout, there is a person who will help you analyze it.

Below. Because people move less when they first get up, there will be little blood flow.

When you wake up in the morning, your pulse rate is 20% lower than your daily activity Test: 69 p.m. 56 a.m.

You are a reaction to obvious physical fatigue.

After stopping for a few days and the fatigue response has completely disappeared, measure the morning pulse number (this data is very important and is a reference value for future fatigue). Then resume running, and measure the morning pulse number again the next day, if it is greater than the previous baseline morning pulse number, it means that your exercise is too large, and the body cannot complete the recovery in one cycle, reduce the intensity (running distance and speed) appropriately. When the intensity is reduced to the same as the baseline morning pulse on the second day, it is the ...... that is suitable for your exercise intensity

In addition, considering that your living conditions are limited to running at night, but the relaxation after running must not be ignored, in fact, your current performance allows athletes to run (except for special athletes), and there will definitely be an uncomfortable reaction after running, the key is that athletes pay more attention to relaxation after exercise, so there will be no obvious discomfort reaction the next day, and amateurs often do not pay attention to relaxation, so it will cause more fatigue accumulation.

2000 meters, around, jog, not too fast, if you want thick legs, you can be fast, otherwise slow.

After running, then on dumbbells, barbells, and sit-ups, you will grow meat. Pay attention to nutritional supplementation. Protein powder. Take a break.

Big brother, you're aiming at Bruce Lee. Bruce Lee insisted on 5,000 meters a day, but his physical fitness was too good. I don't know about your physical fitness, but I don't think it's suitable for ordinary people to exercise so much.

Thigh soreness is normal. This is due to the fact that the movement of bending the leg is more likely to cause lactic acid accumulation. Moreover, the movement of bending the legs when running requires more muscle strength.

You can do some standard squats to strengthen your leg muscles, which can improve the phenomenon of leg soreness. The standard squat is as follows: Find a wall, face the wall, feet slightly wider than shoulder-width apart, and toes against the wall.

Place your hands up on the wall and look up as far as you can. Then squat, with your knees not touching the wall, and your thighs and calves at 90 degrees, get up.

The speed can be slowed down slightly, and you can run 5 kilometers in about 30 minutes. You don't have to run 7 days a week, but about 5 days is more appropriate.

You can test your fitness and fitness for the sports you do.

Excessive exercise can cause a lot of problems, and for people who love fitness, fitness is all the time, and you must know that everything must be done in moderation. Because we need détente. Assess cardiac function.

When the human body does the same activities, such as going up stairs and doing radio gymnastics, the heart rate of people with good heart function is low and the speed of recovery to a resting heart rate is fast; Conversely, the heart rate is high, and the return to a resting heart rate is slow. So how do we get fit according to our heart rate?

Determine exercise fatigue. If the morning pulse of the second day after exercise does not return to the morning pulse of the previous day, it indicates that there is exercise fatigue and the amount of exercise should be reduced.

Determine the intensity of exercise. Within a certain range, heart rate is proportional to the intensity of exercise. In order to accurately measure the heart rate during exercise, the measurement must be started within 5 seconds after the end of the exercise, and the heart rate measured for 10 seconds must be multiplied by 6 as the heart rate for 1 minute during exercise.

Cardiac function is assessed in conjunction with exercise stress. Such as the step test.

Maximum heart rate refers to the heart rate of the human body when doing extreme sports.

Maximum heart rate = 220 - age.

Target heart rate refers to the effective and safe exercise heart rate range when improving the function of the human cardiovascular system through aerobic exercise, and it is often used to regulate exercise load.

Target heart rate = range between 60% of maximum heart rate and 80% of maximum heart rate.

Step-by-step principle:

The role of physical exercise in enhancing physical fitness and promoting health is gradual and gradually improved. This principle requires a gradual increase in exercise load when performing physical exercise or developing a certain physical fitness. To get the best results, don't increase your exercise load too slowly or too quickly.

This principle is an important guarantee for maintaining motivation and desire for physical exercise and for the prevention of sports injuries. It is important to remember that maintaining good physical health is a long process that is continuous and requires lifelong pursuit. Maintaining a high desire to exercise and a love of physical activity are key factors in the success of this long journey, and the continuous improvement and psychological experience of success in your physical fitness during your time at school will play an important role in your ability to complete this long journey in the future.

Although I say this, believe me, the average person is "very good" to himself, reluctant to exercise excessively, the body can not stand it You know best, normal, planned exercise and fitness will not cause excessive discomfort, if you are still worried about excessive exercise, you can follow the fitness schedule to plan training, there are many resources or apps in this area on the Internet, for reference, you can also find a personal trainer to sparring for a period of time, develop good fitness habits and then work out alone.