It is reasonable to control the rhythm of aerobic running according to the heart rate. The basic heart rate, training heart rate and maximum heart rate vary from person to person, so it is impossible to fix a speed, and fitness runners can keep it in a reasonable range. Suggestions are divided into three categories: warm-up activity 70- 100 times/minute, aerobic fat-reducing running at a constant speed 100- 150 times/minute (beginner 100- 140 times/minute, basic/kloc) Everyone should leave room, especially the last category should be strictly controlled and not exceed their maximum heart rate. This kind of exercise can gradually improve the cardiopulmonary function and the ability of muscles, ligaments and supporting organs, and it is not easy to get injured. If you are a high-level runner, it is suggested to take 145- 165 times/minute as the main training interval, and combine 150- 180 times/minute variable-speed running and intermittent running (15%-25 of the total training volume)

Specific application suggestions of heart rate for people who just started exercising: brisk walking and jogging for 30-50 minutes, 3-5 times a week, and the heart rate is 70- 120 times/minute. After three months, the heart and muscle system are basically adapted, which can be 100- 130 beats/min. For three months, it can be increased to 100- 150 times/minute, and the exercise time can be increased to 50-70 minutes. Step by step, conducive to maintenance, will not be injured. You can achieve the goal of reducing fat three highs by sticking to it for half a year.

The above heart rate range should be completed at 85% of your maximum exercise. The speed at which the heart rate drops after running is very important. Under normal circumstances, professional athletes run at a uniform speed with oxygen, and their heart rate will be reduced by about 50 beats/min, that is, 150 beats/min to 100 beats/min; Amateur runners are good at 30-35 times, but less than 20 times will definitely increase the training intensity. The heart rate recovery rate of intermittent running is slower than that of aerobic running.

Many friends talk about high heart rate. My suggestion is that the heart rate table is high at the beginning of exercise, and it is basically normal after 3 kilometers. At first, you need to wet the chip with water and get close to your body, which is more accurate.

Also, be sure to combine your feelings and leave room! 85%-90% of the maximum strength feels the best!

Q 1: How to measure the heart rate?

A: Touching the carotid artery immediately after exercise is the most accurate measurement. 22-25 beats/10 second is the best heart rate interval for reducing fat.

Q2: Tao, what is the average heart rate when running?

Answer: Do not exceed 28 beats/10 second. The best heart rate for aerobic running is 22-25 beats/10 second, which consumes the most fat, but it is not fast.

Q3: What is the proper heart rate for aerobic exercise on an empty stomach in the morning? There is no problem of hypoglycemia.

A: 22-26 times/10 second.

Q4: How to maintain the speed accurately when running on the expressway?

Answer: There is a heart rate meter with pace function, or GPS. You can find a road with a kilometer sign to run.

Q5: 9.3km, running for 48 minutes, average heart rate 176 beats/min. Too soon? I want to improve my grades.

A: The results are good, but only suitable for competitions. The best running heart rate is 130- 160 beats/min. If you want to improve your performance, you can add about 50 minutes of arbitrary variable speed running and interval running of 10X800 meters, which is very effective.

Question 6: I did an interval run today. Warm up at the pace of 6 or 7 minutes before 10 minute, and the heart rate drops by one step after two sprints. What is the reason? Is it normal?

A: Very professional! The heart rate before 10 minute is 180 beats/minute. It's impossible. Max 140 times/minute. It should be the problem of use. Many heart rate meters are like this. The rear speed change is normal at 160- 170 times/minute.

Question 7: Coach, what is the average heart rate of a five-minute speed date?

A: It depends on your basic level. The speed of 5 minutes/km is below 100 times/min for professional male athletes and below 160 times/min for runners who just started sports. Don't look at the speed, just control it according to the heart rate of 100- 150 beats/min, and then use the heart rate to find the corresponding speed.

Q8: Is it harmful to your health to run 2 1km at a high heart rate of 180 beats/min?

A: This is intensive training. This kind of training also needs to be combined with your age. If you are under 35, this heart rate is acceptable; However, such a high training heart rate should not be too much, with 1 and twice a month. People over 40 don't want it.

Q9: I jog 12km, and my average heart rate 168 beats/min. I am 34 years old. Is it fast?

A: If you are losing weight, your heart rate is faster at 168 beats/minute, and it is better at around 150 beats/minute. If you are training for aerobic endurance running, you can.

Q 10: Run 25 kilometers in 2 hours and 40 minutes on weekends, with an average heart rate of 163 beats/min and a maximum of 17 1 beats/min. My knee hurts a little after running. I think some people say that I should run less than 150 times per minute. Must I slow down?

A: That's good. This heart rate has a good effect on improving the ability to run at a constant speed, and the speed should be 85% of your maximum ability. 150 beats/min is the best heart rate for reducing fat.

Q 1 1: Fast walking can keep the heart rate at 130- 145 beats/min, and the heart rate will exceed 150 beats/min when running. Is it better to keep your heart rate down? It's better to escape alternately.

Answer: The alternation is good, and it should be around 150 times/minute.

Q 12: After jogging for 20 minutes each time, the heart rate will rise to 170 beats/minute, but the running speed is not fast (below 8.5). Will this situation do harm to your health after running for 40 minutes every time? (I am 35 years old, female)

A: The explanation is still quick. 130- 150 beats/min has a good effect, and 170 beats/min is bad for the heart for a long time.

Q 13: Is there a difference in heart rate between the same speed and fun running in the morning? Why?

A: There is basically no difference.

Q 14: Will frequent long-distance running damage the heart? The average person's 80- 100 kilometers a week.

A: Proper heart rate control is needed. 130- 150 beats/min can promote and improve the heart ability.

Q 15: when and under what conditions is it appropriate to measure resting heart rate?

A: Lie quietly while sleeping.

Q 16: Is the resting heart rate as low as possible? My resting heart rate is 50 beats per minute.

A: Relatively low is good. Your heart rate is a sign of good heart function. Long-term aerobic running will reduce resting heart rate.

Q 17: The resting heart rate is generally 55 beats/min, only 49 beats/min in one morning. Is this bradycardia? Today, I deliberately slowed down to run 1 hour, 8.6 kilometers, heart rate 165 times/minute, and the middle-speed running will reach 175 times/minute. According to your 130- 150 times/minute, should we still slow down?

A: It shows that the heart function is good. Try 150- 160 beats/min.

Q 18: When running AF, the heart rate increased obviously after running for more than ten kilometers, but the pace decreased a little. Don't I feel too tired?

A: This is a tired reaction. Speed and heart rate should be in direct proportion.

Q 19: Does running with a heart rate meter affect breathing?

A: Just get used to it. Many Olympic athletes run with heart rate meters.