In order to prevent danger, many runners like to wear a heart rate meter, but how to use it? How to control the heart rate during running to ensure safety?
1. Popular Science First: Multidimensional Heart Rate and Its Application
? 1, basal heart rate (resting heart rate)
Basal heart rate is the number of heartbeats on an empty stomach 1 min before waking up in the morning, also called morning pulse. The basal heart rate is relatively stable.
Normal people's heart rate is generally between 70-90/ min. After long-term endurance sports training (such as long-distance running), the function of the heart is improved, so under the same intensity of training or activities, the output of each beating of the heart is greater than that before training, and the heart rate naturally drops. Trained endurance athletes usually have a heart rate below 50 to 60 beats per minute.
Therefore, the resting heart rate decreases with the extension of training time, which shows that the training plan is effective. On the other hand, if the resting heart rate suddenly rises, it is probably due to fatigue or overtraining.
? 2. Heart rate during exercise
The heart rate during exercise can be read at any time with a heart rate meter.
During running, the heart rate reflects the strength, nature, energy metabolism and oxygen consumption, lactic acid accumulation, fatigue and recovery of the body and so on. Therefore, we can use heart rate as a measure of running, so as to control the intensity, density and quantity of running, make running exercise scientific and achieve the best results.
3. Maximum heart rate and heart rate reserve
The direct measurement method of the maximum heart rate is to measure the heart rate at that time with an electrocardiograph under the maximum intensity exercise. However, the following formula can also be used to reasonably calculate the maximum heart rate of men and women.
(1) Maximum heart rate = 220- age (the most commonly used methods at present are relatively accurate, but not absolute).
Maximum heart rate = 207- age * 0.7 (ACSM 9th edition calculation method of American Sports Medical Association)
(2) Heart rate reserve = maximum heart rate-resting heart rate (according to the heart rate reserve, the exercise potential can be evaluated for scientific exercise. )
4. Target heart rate
There are usually two methods to determine the target heart rate during training:
A. Maximum heart rate method
Under the maximum heart rate method, the target heart rate is calculated only by the maximum heart rate. For example, if an athlete with a maximum heart rate of 200 beats/min wants to train at 75% intensity, the target heart rate is calculated as follows:
Thr 75% = 0.75×200 times/min = 150 times/min.
B. "Heart rate reserve method"
Heart rate reserve method was put forward by Karvonen (1957), so it is also called Karvonen method. First, the heart rate reserve (HRR) should be calculated by the following formula.
HRR = HRmax - HRrest
If the athlete's resting heart rate (HRrest) is 65 beats/min and the highest heart rate is 200 beats/min, then
Turn your head to the right
= (200-65) times/minute
= 135 times/minute
So, if you want to attend a training class with an intensity of 75%, the calculation method of the target heart rate is as follows:
THR75%
= 75% x HRR + HRrest
= [(0.75 x 135)+65] times per minute.
= 166 times/minute
However, this method is gradually eliminated because of its excessive intensity, and the former method is generally adopted.
? 5. Heart rate in recovery period
The heart rate after exercise includes the heart rate immediately after exercise and the heart rate in recovery period. The faster the heart rate drops in the recovery period, the shorter the recovery time, indicating that the cardiovascular function is good. The recovery speed and degree of heart rate after exercise can measure a person's adaptability to exercise intensity and load or physical function.
2. How to scientifically guide running with exercise heart rate?
(1) Make clear the purpose of exercise first, and then determine the intensity category and target heart rate.
According to different training purposes, such as promoting health, improving physical fitness, controlling weight or improving sports performance, the training intensity in exercise prescription will be more or less different.
Runners can find out the target heart rate of running exercise from the table according to their own exercise purpose and nature, then carry out running exercise according to the selected target heart rate range, and reasonably adjust and control the intensity, density and amount of running according to the heart rate change after exercise, so as to achieve the expected effect of exercise.
(2) Understand the influence of heart rate interval on the body.
Changes of body index during running;
(Click to enlarge)
The change of running heart rate is directly proportional to the change of running speed, that is, running speed is slow, running speed is fast and heart rate is fast.
? When the heart rate is 120 beats/min-140 beats/min, the oxygen uptake is the maximum. 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.
? The heart rate is between 120 beats/min and 150 beats/min, which is the valid range of running. 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.
? Running at a heart rate of 130 beats/min is the best heart rate for weight loss exercise.
? Continuous running, repeated running and intermittent running with heart rate 140 times/min can improve the maximum oxygen consumption and aerobic metabolic capacity, but it takes 5 min- 15 min to achieve the purpose of strengthening physical fitness.
? The running with heart rate 140 beats/min-160 beats/min is a running with moderate exercise intensity, and it is an ideal speed running with the most remarkable effect of improving cardiopulmonary function.
? Running at a heart rate of 150 beats/min-180 beats/min can improve anaerobic metabolism and develop aerobic metabolism, so it can effectively improve the functions of cardiovascular system and respiratory system.
? Heart rate 170 beats/min-180 beats/min is the index heart rate of interval running at different distances, which mainly increases dirty blood volume and contributes to the improvement and development of cardiopulmonary function.
? Running with a heart rate above 180 beats/min is to maximize the working ability under the condition of insufficient oxygen supply, mainly to develop the anaerobic metabolism ability of adenosine triphosphate and creatine phosphate.
(3) To what extent can the heart rate recover before starting the next running exercise?
Usually, the heart rate is 120 beats/min-130 beats/min, indicating that the runner's psychology has recovered and he can start the next run. In order to reduce lactic acid accumulation, you must wait until the heart rate drops to 120 beats/min before starting the next hard run with maximum intensity. However, when the heart rate is 170 beats/min-180 beats/min, as long as the heart rate drops to 130 beats/min, the next run can be started, which can develop aerobic and anaerobic metabolism ability more effectively and make the exerciser adapt to the hardships of speed and speed endurance training physically and psychologically.
(4) The relationship between heart rate and running amount.
The increase or decrease of running amount during the whole exercise should be adjusted according to the situation that the heart rate returns to normal after running. If the measured heart rate only increases 10 min after running10 min or less, the running amount should be increased appropriately.
Measure your heart rate as a reference heart rate before getting up in the morning, and then measure it once every morning. If the measured heart rate is roughly equal to the reference heart rate, it means that the amount of exercise is appropriate. If it suddenly increases more than 8 times, it means that the amount of exercise is too large, and running must be reduced or stopped temporarily.
Heart rate is a very sensitive variable index. When evaluating the change of exercise heart rate, we must fully consider and pay attention to exclude the influence of exercise muscle groups, sweating and dehydration, psychological anxiety, environmental temperature and clothing, altitude, water environment and other factors, and pay attention to the role of age, gender and daytime differences.