What is the relationship between heart rate and exercise intensity?

Exercise heart rateIt is generally related to the individual's exercise intensity, and the heart rate is different depending on the exercise intensity. For moderate and low-intensity exercise, the heart rate is generally controlled at 110 140 per minute, and the heart rate for more vigorous exercise is generally controlled at 160 180 per minute, and the maximum is not more than 210 per minute.

For high blood pressure, blood lipids, blood sugar.

The heart rate of exercise should not be too high, and patients who are too high will experience nausea and dizziness.

Chest tightness and other symptoms, so people should maintain a good heart rate state when exercising.

Exercise Intensity and Fitness Effect:

Exercise promotes heart and respiratory function, increases muscle strength and bone density.

Improves reflexivity, reduces feelings of depression, and thus strengthens physical fitness. Therefore, many people believe that increasing the intensity and duration of exercise will be more beneficial to health and longevity, but this is actually unscientific.

In general, extreme exercise is not good for your health. Physiologists have conducted two studies, one is to compare the effects of low-intensity and high-intensity exercise on the human cardiovascular system.

The second is to measure the changes in blood pressure and heart rate during continuous and intermittent exercise. The results showed that both low-intensity and intermittent exercise had a positive impact on health. Therefore, experts suggest that low-intensity exercise every day is not only good for health, but also reduces heart disease.

The danger of seizures.

The more intense the exercise, the faster the heart rate will be, as the exercise increases the blood flow, which leads to a faster heartbeat.

1. Reaction exercise intensity: Within a certain range, heart rate and exercise intensity have a linear relationship. Therefore, it can reflect the intensity of exercise, and it can also control the running speed of athletes and control the intensity of exercise through the measurement of heart rate.

2. Reflect the degree of training: With the improvement of the degree of exercise training, the cardiovascular system produces a series of adaptive changes. It is manifested as a gradual slowdown in the heart rate after completing the same load of exercise, indicating an increase in the level of training, or in a group of athletes, the same running speed, the person with a slow heart rate has a higher level of training.

3. Degree of recovery of reaction: heart rate measurement after exercise can monitor the degree of recovery of athletes and whether there is accumulation of fatigue. The rate at which heart rate recovers after exercise can also reflect the level of training an athlete has.

Basal heart rate is measured to reflect the degree to which the athlete's fatigue has been eliminated. Under normal circumstances, an athlete's basal heart rate is fairly stable, and in the absence of other factors affecting the heart rate, an increase in basal heart rate may reflect the athlete's discomfort with athletic training.

4. Reflect the functional state: The skill state of the athlete can be directly and correctly reflected through the measurement of heart rate. Such as the measurement of the basal heart rate, the heart rate measurement of the pre-race state and so on.

5. Reflect the density of training sessions: The relationship between training time and rest (recovery) time in the process of sports training determines the density of training sessions. An athlete with a higher average heart rate in a training session is more intense.

6. Evaluate the functional status of the circulatory system: Heart rate is a simple and valuable indicator to evaluate the functional status of the circulatory system. The speed of the heart rate after resting and quantitative load exercise clearly reflects the size of the athlete's stroke volume.

Thus, the profile reflects the extent and nature of exercise-induced cardiomegalyph.

7. Selection of athletes: heart rate can be used as an important physiological indicator as the basis for material selection.

The significance and role of heart rate in exerciseThe significance and role of heart rate in exercise is very obvious, because this way of heart rate can better reflect the body's heart endurance.

I think if your heart rate is slower and you do some exercise normally, then it doesn't mean much to you.

What is the meaning and role of heart rate in exercise? Represents the number of beats of a person's heart, if the heart rate is fast, it means that it is beating fast, and if it is slow, it means that it is walking slowly.

Friends are often reminded to do different levels of activity, so how do you tell what the intensity of your current exercise is? Do you exercise at a level that your doctor or health manager requires? People with sports watches will directly see the heart rate displayed on the sports watch to make a judgment.

Of course, some people can also count their pulses for 15 seconds and multiply them by 4 to get a 1-minute heart rate.

Let's take a look at our intensity interpretation criteria:

Maximum heart rate calculation = 220 - age.

Low intensity: 40% to 60% of maximum heart rate

Moderate intensity: 61% to 70% of maximum heart rate

High intensity: 71% to 85% of maximum heart rate

Extremely high intensity: 85% of > maximum heart rate

For the general population, we recommend a moderate-intensity heart rate.

Everyone's physique is different, and the exercise load they can bear is also different. Therefore, if you find the right exercise intensity and activity amount for yourself, the exercise will be safer and more effective.

Our daily exercise can be divided into two parts, one part includes work, travel and daily housework; The other part is physical exercise.

Develop the habit of being active, strive to carry out some physically demanding activities every day, correct the habits of watching TV, sitting still in the office, using cars to walk and take elevators, and strive to replace them with housework, walking, and appropriate physical exercise.

Only by increasing energy expenditure and maintaining the body's energy balance can we truly achieve the goal of strengthening the body.

Since everyone's health and physical condition are different, the aerobic heart rate range for fitness exercise should vary from person to person and from time to time. Here are a few ways to determine your aerobic heart rate range:

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, less than 50% is small exercise, 50% 75% is medium exercise, and more than 75% is large exercise.

For example, if someone is 50 years old, has a resting heart rate of 76 beats per minute, and wants 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.

Appropriate aerobic heart rate = 170 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.

In short, it is very necessary to learn to count the heart rate (pulse) during exercise, which is very necessary to control the amount of exercise, which not only increases the safety of the person participating in the exercise, but also helps to ensure the fitness effect of the exercise. We can practice feeling the radial artery in the wrist or the submandibular artery in the mandible (jaw) to count the pulse, and if possible, it is of course more desirable to wear a heart rate monitor.