Suitable exercise load (heart rate) = 180- age (suitable for middle-aged and elderly people);

Maximum heart rate = 220- age (suitable for teenagers);

Maximum heart rate during exercise = (maximum heart rate-resting heart rate) *70%+ resting heart rate (suitable for people of all ages);

Optimal load = [(my highest pulse rate-quiet pulse rate before exercise) /2+ quiet pulse rate before exercise] (proposed by German scholars and widely used at present).

Second, Kavonan method.

Heart rate during exercise = (maximum heart rate-heart rate at rest) *x%+ heart rate at rest.

X%: 50% in old age; 60% in middle age;

70% of teenagers; Youth is 80%.

Third, the Borg method.

It is a physical self-perception table (RPE table for short) designed by American physiologist Borg. See table 2- 1.

The advantage of this method is that you can control your heart rate according to your feelings and adjust your load according to your heart rate. The formula for calculating the heart rate is as follows: First, use the number * 10+20 or 30 in part 6- 13 of the table; Secondly, use the number * 10+ 19 in the table.

For example, I feel "tired" during exercise. The figures in the table are 14 and 15. According to formula 2, my heart rate is about 150~ 160 beats/min. Generally speaking, the best heart rate threshold is between 120- 150 beats/min, which is when you feel a little tired.

Table 4-2 Table of Physical Self-perception (RPE)

Digital self-perception

Six, seven is easy.

Eight, nine is very loose.

10, 1 1 Pinus kwangtungensis

12 and 13 are a little tired.

14, 15 tired

16 and 17 are both very tired.

18 and 19 are all used up.