The heartbeat is more or less normal during exercise, but many exercisers know little about the mechanism and requirements of warm-up activities. If they fully control their heartbeat during exercise, they can better control the amount and intensity of exercise during different exercises. The content of this paper is how normal the heartbeat is during exercise.

How normal is the heartbeat during exercise? 1, how normal is the heartbeat during exercise?

The heart rate during exercise is between 1 17 ~ 153 minutes, so the exercise load is reasonable. Above or below this range, it is necessary to appropriately reduce or increase the exercise load and adjust the exercise heart rate to this range.

2. What are the precautions before exercise?

It has become the common sense of every participant to be fully prepared before exercise. However, many exercisers know little about the mechanism and requirements of warm-up activities. Therefore, despite some warm-up activities before exercise, there will still be injuries during exercise.

Generally speaking, each preparation activity generally includes two parts: general exercises and special exercises. General warm-up activities include walking, running, jumping and unarmed exercises. Exercise comprehensively, from neck, trunk, arms, legs to feet, and practice gently and carefully. Special warm-up activities are some exercises according to the characteristics and requirements of different events, and their function is to make the cerebral cortex feel unique and appropriate excitement about a certain sport or skill.

3. What foods can't you eat after exercise?

fruit juice

You may think that fruit juice should be the best, especially freshly squeezed, so nutritious. Actually, it's not. Imagine, if you squeeze juice, you either put a few sweet oranges in the juicer or three or four different fruits. The result is a monster-grade drink with a high sugar content.

Xianwei snacks

Eating food with high salt content after exercise will cause imbalance in the body. The body that has just finished sweating actually needs electrolytes-intake from salt. But once overcorrected, eat too much salt, the body will become bloated.

vegetables

Surprised to see vegetables on the list, although vegetables can provide you with enough healthy nutrition. However, the body after exercise doesn't need them for the time being. Compared with these nutrients, the body needs food that can be directly converted into energy.

What benefits does exercise bring?

1. Persisting in daily exercise can enhance physical fitness. Proper physical exercise can promote the blood circulation of the whole body, ensure the normal nutrition of the heart and brain, promote the normal secretion and metabolism of the human body and improve immunity. As long as you exercise properly and persevere, health will take the initiative to come to your door.

2. Persisting in daily exercise can promote active thinking. Keep exercising every day, rain or shine. The appearance is that you are strong and flexible. In fact, the flexibility of limbs will lead to the flexibility of brain thinking, and persistent exercise can effectively promote the activity of brain cells, improve our intelligence level and make our thinking more active.

Insisting on daily exercise can temper our will. Tempering will and overcoming difficulties are always closely related. In order to achieve physical fitness, we must overcome many difficulties, exercise with hard training, temper our will with hard sweat, persevere, and abide by the rules. We can't "fish for three days and dry the net for two days". As long as we persist, we will achieve the goal of keeping fit, hone our tenacious will and shape a good personality psychology.

Who shouldn't do strenuous exercise?

1, heart disease, hypertension and diabetes

Heart disease, hypertension and diabetes are the three major killers of China people's health, and more exercise is one of the best ways to prevent these three diseases. However, the blood pressure and blood sugar of these patients are not stable enough, so the choice of exercise items, exercise intensity and exercise frequency should be very careful, depending on the physical condition, especially the physiological condition and external environment will affect the changes of blood pressure and blood sugar, and more attention should be paid to the safety during exercise. If something is wrong, you should stop moving and have a rest immediately.

2. Anemia

Anemia is a decrease in the number of red blood cells or heme, which usually leads to symptoms such as pallor, weakness and weakness. The most common anemia among women in Taiwan Province Province is iron deficiency anemia, which is caused by insufficient iron intake. Anemia patients had better not do strenuous exercise, because the oxygen demand increases during exercise, but if the oxygen carrying capacity of blood decreases and the body does not get enough oxygen, it is easy to have symptoms such as accelerated heartbeat, shortness of breath and dizziness.

How normal is the heart rate during exercise 1, and how normal is the heart rate during exercise.

In the training of swimming and other general sports, the exercise heart rate is generally controlled within the range of 120- 150 beats/min, and the morning running heart rate is generally controlled at 130- 150 beats/min. After fully mastering your effective heart rate, you can better control the amount of exercise and the amount of exercise during different exercises.

2. What is heart rate?

Heart rate refers to the number of heartbeats per minute of normal people in a quiet state, also known as quiet heart rate, which is generally 60 ~ 100 beats per minute, and may vary among individuals due to age, gender or other physiological factors. Generally speaking, the younger the age, the faster the heart rate, the slower the heart rate of the elderly than the young, and the faster the heart rate of women than men of the same age. These are normal physiological phenomena. In a quiet state, the normal heart rate of adults is 60 ~ 100 beats/min, and the ideal heart rate should be 55 ~ 70 beats/min (the heart rate of athletes is slower than that of ordinary adults, generally about 50 beats/min).

3. How to control the heart rate during exercise?

50%-60% of the maximum heart rate of warm-up activities. Normal adults are about 100 times.

Aerobic fat-reducing running at a constant speed, 60-70% of the maximum heart rate, the average adult is about 130 times.

For fast running, variable speed running or intermittent running, 70-85% of the maximum heart rate is about 150 beats/min.

This kind of exercise can gradually improve the cardiopulmonary function and the ability of muscles, ligaments and supporting organs, which is not easy to be injured and safer.

For example, a 25-year-old woman,

The maximum heart rate is 220-25= 195.

The heart rate can be increased to 98- 1 17 times during warm-up activities.

Aerobic uniform running means that the heart rate can reach 1 17- 137 times.

When running fast, the heart rate can reach 137- 165.

For people with good physical fitness who often run, the main training interval can be 145- 165 times/minute, combining variable speed running and interval running (accounting for 15%-25% of the total training volume).

How to test heart rate

The simplest way to measure heart rate is to measure the pulse of "radial artery". The radial artery is located inside the wrist, close to the thumb. There is also a method for calculating the control area of exercise heart rate:

(220- current age) x0.8= maximum exercise heart rate.

(220- current age) x0.6= minimum exercise heart rate.

People who do strenuous exercise are not suitable for people whose heart rate is too fast, because strenuous exercise makes their heart beat faster, so they are prone to life-threatening. If they want to exercise, they'd better do some moderate aerobic exercise, such as jogging and qigong, which are all good exercise methods. Or walk a little faster, these are all possible. Even Tai Ji Chuan can do it. This kind of exercise can not only exercise the body of people with excessive heart rate, but also make them have better immunity and resistance to the problem of excessive heart rate.

What's the harm of excessive heart rate during exercise?

The increase of heart rate will obviously shorten diastolic period, increase oxygen consumption, reduce left ventricular filling time and coronary artery perfusion time, lead to the decrease of cardiac output per minute and abnormal myocardial blood supply. In addition, it will increase the shear stress of blood flow, cause damage to blood vessels, promote the formation of atherosclerotic plaques, and even induce the rupture of atherosclerotic plaques.

It usually takes about 20 minutes for the brain nerve to receive the satiety signal. If you wolf down, the nerve center will have no time to feel full, which will lead to overeating. For patients with high blood pressure and heart disease, it is easy to cause palpitation and discomfort.

In noisy environments such as parties and karaoke, people are always in a state of excitement, which may easily lead to vasoconstriction and hypertension, and may also induce arrhythmia. In addition, if you don't pay attention to the combination of work and rest, and often work overtime and stay up late, it is easy to make the sympathetic nervous system in a state of excitement for a long time, leading to physical dysfunction, causing imbalance of major organs and systems in the body, and the heartbeat will accelerate.

When people feel their hearts pounding at low tide or anxiety, it is best to leave the scene quickly and divert their attention. In the face of a problem, don't always think about how to make it empty, try to accept it and face the reality.