What type of aerobic exercise is suitable for middle aged and elderly people? What is the optimal he

Walking, jogging, swimming. Heart rate during exercise: A person's maximum heart rate is about 220 minus age, and reaching 65% of the maximum heart rate during exercise 85% has the best effect, such as 40 50-year-old middle-aged people, the heart rate during exercise should be controlled at 118 153 minutes; For people over 60 years of age, the heart rate should be controlled at 104 135 beats per minute during exercise

Swimming, walking, tai chi, race walking, and playing football are all aerobic exercises that are very suitable for middle-aged and elderly people. A heart rate around 70 110 is best.

Jog, brisk walking. Swim. The normal heart rate for middle-aged people is 60 to 100 beats per minute, and the average heart rate is about 75 beats per minute.

If the heart rate is above this range, it is tachycardia, and if it is below this range, it is bradycardia. Tachycardia or bradycardia are both abnormal conditions. It is necessary to go to the hospital in time, pass various auxiliary examinations, and be clear and positive.

The level of heart rate has nothing to do with anaerobic exercise or aerobic exercise, the level of heart rate is directly proportional to the intensity of exercise. It's just that aerobic exercise has low intensity and lasts for a long time, while anaerobic exercise is some high-intensity, high-frequency exercise, and the supply of oxygen is relatively insufficient, and it is impossible to breathe completely according to the normal rhythm.

Elderly people who are blind and have a suitable heart rate = () age.

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For runners who are just starting to exercise, maintaining a heart rate (180-age) is a simple and practical way to calculate. For example, doing aerobic exercise on a treadmill and keeping a heart rate of 130 150 can have a good exercise effect. For **, a heart rate of around 150 (about 85% of your maximum capacity).

When the heart rate reaches more than 165, the body basically relies on glycogen function, and the fat participation is less, and the effect is poor.

Generally, runners should maintain a heart rate of 160-170 when running at a constant speed in the marathon, and the heart rate should be 145 165 in the first half. In the second half, as the energy expenditure increases, the heart rate also increases to around 185, eventually reaching the ideal average. The best way to measure your heart rate is to touch the carotid artery with your hand immediately after exercising, for 10 or 15 seconds.

Long-distance running will reduce your meditation rate, that is, improve your heart function. But it should be noted that the daily exercise is that the heart rate should not be too high, 140 to 160 is a reasonable range, otherwise it will become a burden on the heart.

There are no shortcuts to running, and one step at a time is the best way to exercise. As long as you can persevere, the same heart rate, speed will gradually increase, the distance will gradually increase, and the function of the body and heart will naturally become healthier. Heart rate during aerobic exercise is the most direct measure of the effectiveness and intensity of aerobic exercise.

A lot of gym equipment in gyms nowadays has a calorie burn (calorie) count. But in fact, this count is usually 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 of exercise is aerobic exercise because the blood can provide enough oxygen to the heart muscle. If the heart rate reaches 150 to 160 minutes, then the blood oxygen moves. If the heart rate reaches more than 160 beats per minute, it is anaerobic exercise, that is, the oxygen in the blood is in short supply to the heart muscle.

Heart rate range: Minimum heart rate Maintain heart rate at 60% or 70%. Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be individualized, and beginners can usually keep it at 60 to 65% mhr.

If you blindly pursue high intensity regardless of your physical condition, it is not good for your health.

When doing outdoor aerobic exercise, it is best to control your heart rate at 140-160 beats per minute.

Control at 60 beats per minute is best. If you feel that your heart rate is beating too fast, you should take a break at this time, otherwise it will cause palpitations.

Controlling 60% to 80% of the maximum heart rate is the best state, and it should also be chosen according to the age of each person.

Calculations based on the individual's body can be done by subtracting one's own age from 220 and then multiplying it again.

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.