Cardio, heart rate, fitness, and fitness require knowledge of this

Aerobic exercise is a more effective way, if you can adhere to aerobic exercise for a long time, not only can it be ***, but also to strengthen the body and improve immunity. However, it is worth noting that when doing aerobic exercise, you should pay attention to heart rate changes, and if the heart rate beats abnormally, you should take appropriate care as soon as possible to avoid accidents. So what is the best heart rate for aerobic exercise?

What is the best cardio heart rate? By comparing the heart rate after aerobic exercise (tentatively called actual heart rate) with the target heart rate, when the actual heart rate is within the target heart rate range, aerobic exercise can be considered effective and normal; When the actual heart rate is lower than or exceeds the target heart rate, then aerobic exercise is ineffective, and athletes should understand their own exercise rhythm and properly control the amount of exercise, so that aerobic exercise can really benefit the body and mind.

How is cardio heart rate calculated? Actual heart rate for aerobic exerciseThe maximum self-beat-per-minute (i.e., heart rate).

Target heart rate range for aerobic exercisePrimary formula: for people with poor health.

Target heart rate = (200-age) * (60% 80%) 60% 70% mainly used for fat loss; 70% 80% is mainly used to improve cardiopulmonary function.

General Formula: For the general population.

Target heart rate = (220-age) * (60% 80%) 60% 70% mainly used for fat loss; 70% 80% is mainly used to improve cardiopulmonary function.

Cafuneng formula: for people with high physical fitness.

Target heart rate = (220 - age - resting heart rate) * (65% 85%) + resting heart rate.

65% 75% is mainly used for fat loss; 75% 85% is mainly used to improve cardiopulmonary function.

In order to make aerobic exercise more safe and effective, play a leading role in improving resistance, athletes should pay attention to their exercise heart rate, and ask professionals in time if there is abnormal beating.

Aerobic heart rate: 120 180 beats per minute.

Fat-burning heart rate: 60-100 beats per minute.

The difference between the two types of exercise: Fat burning exercise is an exercise in which aerobic exercise begins to burn fat at a certain time.

Aerobic exercise: refers to the physical exercise carried out by the human body with sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state.

Relationship between aerobic exercise and heart rate:

Key parameters: maximum heart rate: MHR is 220 for your age, minimum heart rate, generally tested in the morning.

Reserved heart rate: is the maximum heart rate Minimum heart rate**Heart rate, that is, the heart rate range of aerobic exercise, should be the lowest heart rate + 50%-60% of the reserved heart rate

Heart rate for endurance: The range is the minimum heart rate + retained heart rate 60%-70%.

Relevance: Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be individualized, and for beginners, it can usually be maintained at 60 65% mhr. If you blindly pursue high intensity regardless of your physical condition, it will not be good for your health.

I'm not an expert, but I know a few more when it comes to heart rate.

A person's resting heart rate can be 60-100 beats, with an average of 75 beats per minute, and you are around 70 beats, which is within the normal range. According to empirical estimates, the heart rate of low-intensity aerobic exercise is between 110-140, and if you are young and have a good body and consider **, the heart rate of exercise can be 160-180, and the maximum should not exceed 210 minutes.

The fundamental sign of aerobic exercise is the exercise heart rate, the exercise heart rate is set within a controllable range, that is to say, appropriately reduce the exercise intensity, relatively extend the exercise time, so as to ensure a certain amount of exercise is the basic practice of daily exercise, timing and quantitative intensity is the basic requirement of all sports, and aerobic exercise is the basis of all-round exercise including strength, speed, endurance, flexibility and agility.

Regarding **, Zhao Zhixin, a national-level social sports instructor, once said in CCTV's "Health Road" that exercise can be divided into two steps, the first step is to do aerobic exercise first, as long as the exercise intensity is very low and enough exercise time is maintained; The second step, muscle metabolism, when the aerobic exercise has an effect, the muscles are trained and fixed, the muscles are the basic units of the human body, and the muscles are managed, and the relationship between the best and the best can be solved.

Heart rate at the best intensity for your workout: 180-37 = 143 beats per minute.

You can go to the hospital to have your heart checked.

Maybe it's myocarditis. Myocarditis is a very mild form of heart disease. It can be cured in more than a month.

Many people don't know they have myocarditis.

Walk slowly for more than 30 minutes by bike.

The range of heart rate when doing aerobic exercise varies from person to person and from time to time.

1. People who are healthy and have good physical fitness.

The aerobic heart rate can be controlled at 120 180 beats per minute, which can be subdivided into 120 140 beats per minute for small exercise, 141 160 beats per minute for medium exercise, and 161 180 beats per minute for heavy exercise.

2. If you want to personalize, you can use the common formula to calculate.

Reasonable heart rate during aerobic exercise (maximum heart rate Resting heart rate Age) q Resting heart rate. The maximum heart rate in the formula is 210;Resting heart rate refers to the heart rate in a relatively quiet state before exercise; Q represents the amount of exercise, below 50 is the amount of small exercise, 50 75 is the amount of moderate exercise, and above 75 is the amount of large exercise.

For example, if a person is 50 years old, has a resting heart rate of 76 beats per minute, and wishes to do a small amount of aerobic exercise, determine the aerobic heart rate (210 76 50) 50 76 118 beats per minute.

3. For middle-aged and elderly people, the simplest and safest method can be adopted.

Suitable for aerobic exercise heart rate 170 years of age. For example, at the age of 60, when participating in aerobic exercise, the heart rate should be controlled at 170 60 110 beats per minute. And for the frail and elderly, for safety, there is an option (age 170).

It is worth noting that the above content is only a general rule, in the implementation must be flexibly used according to the specific situation, different periods of health status, environment, season, mood, etc. will have a certain impact on the choice of exercise amount, at this time the exercise intensity and exercise time should be reduced accordingly, and the heart rate index should be reduced accordingly to ensure safety.

How to calculate the maximum heart rate. Maximum heart rate = 220 - age Next, please use your index finger and middle finger to press and hold any side of the throat in your neck, silently count the number of heartbeats in 10 seconds, and then multiply by 6 to be the number of heartbeats per minute, which is the normal heart rate. The "effective cardio rhythm range" for a healthy person should be between 65 and 85 of the maximum heart rate.

General aerobic exercise (running) refers to: 1. The heart rate increases to 60%-80% of the normal heart rate; 2. Hold for more than 30 minutes; The heart rate here is maintained at 60%-80% of the normal heart rate, which means that the heart rate is not lower than 60%-80% of the normal heart rate within 30 minutes, but the average person often feels tired after running for 20 minutes or even less time, thinking that the effect of resting and running for a while is the same, but this idea is just wrong, the energy source consumed by the human body at each stage of exercise is different, and only in the long-term aerobic consumption, the body will consume the muscles as energy.

Appropriate heart rate is a statistical concept, and there are differences among individuals, so there is no need to blindly follow them. From the perspective of your speed, I don't think your exercise intensity is too large, but your heart rate is relatively high, which may be due to your lack of exercise, which is also one of the reasons for your high blood lipids and fatty liver, and on the other hand, it may be diet. If you can return to your normal heart rate about 10 minutes after exercising (not absolutely), it just means that your exercise intensity is not too large, and your heart function can withstand such exercise intensity.

The second is whether you feel very tired on the second or third day after the workout, and the physical strength cannot be recovered, if not, it means that the overall function of the body can withstand such a amount of exercise. If you feel tired for a few days after exercising, you need to reduce the amount of exercise.

In terms of fat loss, I personally feel that your exercise can be increased, according to your current amount of exercise, it is equivalent to running about six kilometers each time, of course, it is much better than not exercising, but it may not be enough for fat loss. In addition, in terms of time, the time for the body to start using fat to produce heat energy starts after about three quarters of an hour, so it is recommended that you extend the time a little longer.

Specifically, you can adjust your heart rate to about 150 beats per minute, and the time can be extended to about 1 hour and 30 minutes. If you go through a period of exercise, your athletic ability goes up, you can increase the intensity and extend the time. FYI.

The problem with heart rate bai is an approximation.

The meaning du is that you are doing sports.

When zhi reaches and maintains this heart rate to exercise, it is better for your cardiopulmonary function to exercise.

It doesn't have to be at this value.

And if you exercise a certain amount of exercise, your heart and lungs will improve, your heart rate will slowly decrease when you exercise, and your tolerance will improve.

In fact, there is no need to dwell on those data, the zhi farmers who work all year round are not fat, and he is laboring.

Waiting for the heart rate does not necessarily reach those so-called genus values, but they work every day, you master the intensity yourself, practice until you feel tired is effective, you feel that it is difficult to breathe a little slower, this lies in persistence, you just walk slowly on the treadmill for an hour every day, and your indicators and weight will drop a lot for a year

Heart rate is a relatively accurate and stable indicator of exercise intensity. Sports medicine experts recommend that an effective** heart rate should be 60% to 75% of your maximum heart rate (MHR 220 - your age) during exercise, and that beginners can usually maintain it at 60% to 65% of your maximum heart rate. For example, a 40-year-old friend, his maximum heart rate is 220-40 180, then his target heart rate in aerobic exercise should be 180 (60% 75%) 108 135, the heart rate is too low ** efficiency will be affected, too high will lead to too high exercise intensity to persist for a long time, which will eventually affect the ** effect and increase the risk of exercise.

The monitoring of the motor center rate can be realized by wearing an electronic heart rate chest strap, and the heart rate can also be measured by the traditional method of touching the pulse of the radial artery or the carotid artery, and the heart rate per minute is obtained by measuring the pulse of 10 seconds by multiplying by 6 when the heart rate is measured by touching the pulse mode in practice, so that the influence of the rapid decline of the heart rate on the measurement results after the exercise is stopped is avoided.

Heart rate during aerobic exercise.

Heart rate during aerobic exercise is the most direct indicator of the effectiveness and intensity of aerobic exercise. Nowadays, many gym machines in the gym have calorie (calorie) counting. But in fact this count is generally very different from the actual consumption, and there is no constant ratio between calorie expenditure and fat consumption.

Maintaining a heart rate of 150 beats per minute is aerobic exercise because the blood can supply enough oxygen to the heart muscle. If the heart rate reaches 150 to 160 beats per minute, the blood supply to the myocardium is insufficient, and it is semiaerobic exercise. If the heart rate reaches more than 160 beats, it is anaerobic exercise, that is, the oxygen in the blood is in short supply to the heart muscle.

How big is my heart rate to be effective**?

A few parameters: Maximum heart rate: MHR=220 (your) age.

Minimum heart rate, usually tested in the morning.

Preserved heart rate is the maximum heart rate and minimum heart rate.

**Heart rate, i.e. heart rate range for aerobic exercise, should be the lowest heart rate + retained heart rate 50% or 60%.