First, the correct way to control the heart rate
1, monitor the heart rate.
Use a heart rate monitor or smart watch to monitor your heart rate. These devices can help you know your heart rate accurately and adjust your exercise intensity in time.
2. Gradually increase the intensity of exercise
At the beginning of exercise, we should gradually increase the intensity of exercise, so that the heart rate will gradually increase. Avoid sudden strenuous exercise, lest the heart rate is too fast, leading to excessive exercise.
3. Maintain proper exercise intensity.
Maintain proper exercise intensity according to your own target interval. If the heart rate is too high, the exercise intensity should be reduced appropriately; If the heart rate is too low, the intensity of exercise should be increased appropriately.
4. Arrange the rest and recovery time reasonably.
Proper rest and recovery time is very important to avoid excessive exercise. Give yourself enough time to recover after each exercise to reduce the risk of muscle fatigue and injury.
Second, the impact of heart rate interval on the body
1, the heart rate is between 120 and 140 beats/min.
The oxygen uptake is the largest. When the heart rate reaches 140 beats/min, the heart rate increases again and the oxygen uptake decreases. The higher the heart rate, the less oxygen intake.
2. The heart rate is between 120 and 150 beats/min.
Valid range of operation. When the heart rate is below 120 beats/min, there are no obvious changes in blood pressure, blood components, urine protein and electrocardiogram, and the fitness value is not great, and the exercise effect is not obvious.
3. The heart rate is between 120 and 180 beats/min.
The stroke output of running heart is large, among which 150 beats/min has the largest heart rate and the best exercise effect. When the heart rate is lower than 120 beats/min or higher than 180 beats/min, the pulse output will decrease.
4. The heart rate is between 140 and 160 beats/min.
Running with moderate exercise intensity is the most obvious ideal speed running to improve cardiopulmonary function.
5. The heart rate is between 150 and 180 beats/min.
It can improve anaerobic metabolism, develop aerobic metabolism and effectively improve the functions of cardiovascular system and respiratory system.
Measurement and application of heart rate
1, static heart rate RHR
Static heart rate is your heart rate when you are resting and doing nothing, and it should also be the lowest heart rate in theory. The best time to measure the static heart rate is before waking up every morning.
2. Exercise heart rate
Exercise heart rate is the heart rate state maintained by human body during exercise. No matter aerobic exercise or anaerobic exercise, a suitable heart rate is needed to achieve better winter exercise effect.
3. Maximum aerobic heart rate MAF
Heart rate training, which became popular in endurance sports in the 1990s, subverted the old concept of "high-intensity training = good grades". It aims to improve the aerobic system and bring a series of benefits, such as improving performance, reducing body fat and preventing injury. At the same time, aerobic speed will also increase, bringing overall health.