Heart rate range suitable for running, heart rate is also very important to a person's health, especially when running, heart rate is a healthy standard, so you should control your heart rate when exercising. Let's share the heart rate range suitable for running.
What is the suitable heart rate interval for running 1 heart rate? Maximum heart rate?
Heart rate (HR) refers to the number of beats per minute. It is a technical term used to describe the cardiac cycle, and it is also a common parameter used to measure the intensity of exercise.
In fact, there are many feasible methods to judge the intensity and consumption of daily exercise, such as oxygen intake, calorie calculation and so on. However, there is only one noninvasive, convenient and low-cost method to measure heart rate.
It is found that the correlation coefficient between the energy consumption of daily activities estimated by heart rate and the measurement results of indirect calorimeter is 0.87. This is of reference significance in daily life sports.
To evaluate our exercise load by heart rate, we must first know our maximum heart rate (HRmax).
At present, the maximum heart rate formula we know best is: HRmax =220- age. Well, it's really easy to calculate, but this formula was published by 197 1 and has been put forward for a long time. At that time, the inductive method used by researchers was relatively simple, so later generations were skeptical about its applicability, accuracy and practicality.
At present, the formula of maximum heart rate widely publicized abroad should be HRmax=208-0.7* age. There are many samples studied in this formula, and the literature summarizes 187 12 samples. In addition, China scholars have also monitored this formula, which proves that it is more accurate for China people.
In addition, some studies show that the maximum heart rate difference of normal people of the same age is about 12.
So if you are healthy and don't want to go to the hospital or related sports institutions to measure your maximum heart rate, then using this formula doesn't make much difference. In this way, you can master your maximum heart rate more effectively and judge your exercise intensity better (but students who want to know their maximum heart rate accurately still suggest going to a professional institution for a test).
Maximum heart rate formula (ordinary people)
HRmax=208-0.7* age
At the same time, because the maximum heart rate of obese people is generally lower than that of ordinary people, some researchers believe that obese people should use the age of HRmax=200-0.5* to calculate their maximum heart rate. This relatively accurate calculation method is also helpful for people with higher weight to optimize the training content step by step.
Maximum heart rate formula (obese)
HRmax=200-0.5* age
In addition, scientists believe that there is another test formula for the maximum heart rate of mentally retarded patients.
How to judge intensity by heart rate?
Knowing the maximum heart rate, how to use it in actual daily operation? Generally speaking, when the HRMAX is lower than 90%, the exercise intensity and heart rate increase linearly. In other words, with the increase of exercise intensity, the heart rate will also increase accordingly. This way, you can monitor your exercise well through your heart rate.
At present, it is considered that the heart rate of moderate intensity exercise suitable for healthy people is about 60%-90% of the maximum heart rate. In addition, the researchers also pointed out that the minimum aerobic exercise intensity of healthy people is 45%HRmax, and it is useless to exercise below this intensity ~
Although there is no strict standard for high-intensity HIIT training, the heart rate of HIIT is generally between 80-95% and 45-60%. In other words, intermittent training between these two intensities is better for reducing fat.
For example, an advanced trainer can set the high intensity of HIIT to 90%HRmax for 90 seconds, and then interval it to 50%HRmax for 60 seconds. If you feel that the training intensity is too high and too tired, you can also adjust the interval time of low intensity a little longer, but in the high intensity stage, you should ensure that the higher the heart rate, the better, so as to have a better fat-reducing effect.
Similarly, when you do moderate-intensity aerobic exercise, you can also use the same method to judge your heart rate level, such as running at the same speed during warm-up or doing other aerobic equipment for three minutes in a row, and then resting for 10 seconds to measure your heart rate level, so that you can know whether your exercise intensity at this speed is up to standard.
Heart rate, how to measure?
The easiest way to measure heart rate should be to pinch your fingers and calculate, well, pinch your wrists.
When watching the celestial phenomena at night, you can calculate your heart rate by pinching your wrist and multiplying it by six. However, this method is only suitable for intermittent exercise. You can do your own calculations after high-intensity exercise and during breathing breaks.
Carotid artery is also a commonly used method to measure heart rate manually.
Real-time heart rate monitoring during exercise is common in various heart rate monitors.
Students who train in the gym should notice that most aerobic instruments have heart rate monitoring (generally, the error of hand-held induction is 10, and the error of high bpm (heart beats per minute) will be even greater, for reference only).
The aerobic equipment in the gym is generally a heart rate sensor.
For example, we can see treadmills, elliptical machines, spinning bikes and other equipment. These hand-held heart rate sensors on the handrails can be used to measure your heart rate during exercise.
However, in view of the fact that when running, holding the handle may reduce the intensity of exercise (keeping your body balanced without swinging your arms, the exercise effect will be worse), so we do not recommend holding the handle all the time during exercise. In addition to being inaccurate (hand sweating will affect accuracy), it also reduces fat consumption (poor exercise effect).
Apple watch
In addition, various wearable devices can now calculate the heart rate. For example, apple bitch, er, no, watch, or the largest fitbit series in the North American market (I have used both, and personally think fitbit is more accurate than Apple watch).
Fitbit bracelet
The heart rate sensor worn on your wrist belongs to the photoelectric type, which is to put a beam of light on your pulse and then measure it. However, due to various factors, this type of heart rate measurement method has a large relative error under high-intensity exercise ... so it is more suitable for accurate calculation of heart rate in quiet time.
Chest band heart rate meter is also a common method to measure heart rate.
There is also a common chest heart rate meter, which is more accurate, with a general error of only 5. And it's very cheap ... many families only sell it for about 100 yuan. But the disadvantage is that it is uncomfortable to wear.
Finally, the common heart rate measurement methods summarized for everyone at present, students can choose the most suitable one according to their actual situation and needs, knowing that only effective exercise intensity can achieve better training results ~
Different measurement methods of heart rate
Finger pulse: only suitable for intermittent exercise.
Instrument test: Aerobic instruments used only in gymnasiums are not suitable for the whole test, which may reduce the intensity of exercise.
Wearable devices: easy to carry, but not suitable for high-intensity sports.
Chest heart rate meter: cost-effective, but uncomfortable to wear.
The heart rate range suitable for running is 2, and the heart rate is used as a measure.
The contraction or beating of the heart is not only the simplest, but also the best way to explain the running intensity. During running, the heart rate rises and falls in a predictable way. Because of this, you can use it to measure the running intensity of different intensities.
Heart rate calculation formula
There are two formulas for calculating heart rate during running. First of all, the highest heart rate of most people is roughly equivalent to 220 (beats per minute) MINUS age. So suppose a 32-year-old person wants to calculate the maximum heart rate, that is, he is 220-32 years old, then his average maximum heart rate is 188 beats per minute.
The second formula is the heart rate reserve method to determine your average running heart rate. It is determined by subtracting the quiet heart rate from your maximum heart rate. If the 32-year-old runner's maximum heart rate is 188 and resting heart rate is 60, then the final result is the average training heart rate 128.
Heart rate interval
In order to improve the performance, we must find ways to increase the cardiac output, that is, increase the heart rate, and directly use the percentage of the maximum heart rate to distinguish the heart rates of different intensities.
For example, the heart rate (e heart rate) in the intensity 1 zone is between 65% and 79% of the maximum heart rate. If the 32-year-old runner's maximum heart rate is 188 bpm, then his e heart rate is 188 (maximum heart rate) x65= 122 and 188 (maximum heart rate) x79= 149. Therefore, the runner's average E heart rate zone will remain between 122- 149 beats/min.
Daily operation area
If you don't care about running in a higher intensity range, you just want to use it for daily jogging. It is suggested to subtract the age from 220. If you are engaged in moderate-intensity activities, the maximum heart rate is about 50%, but the heart rate during physical activities is about 70% to 90% lower than the maximum heart rate.
In addition, there is a larger maximum heart rate area of 50-85%, which is the most suitable area for running every day.
Whether you are an experienced person or a beginner, if you find your average heart rate while running, you will run better and healthier. When running, it is an effective method to measure the training intensity with heart rate, especially for beginners, because their running speed is easy to be too fast, which leads to higher than average heart rate and poor physical strength and motivation. What is the average heart rate when running?
skill
Everyone has their own physiological and health changes. Only by running regularly and monitoring your heart rate can you find the correct average that suits you. When looking for running heart rate, we must consider factors such as age, running intensity, overall health, and even the difficulty of running route.
So, keep running! It doesn't matter if you can't find the maximum heart rate interval right away. It is also a good choice to get into the habit of running 5 kilometers or 10 kilometers a week.