Data expansion:
Bull's-eye rate (THR) refers to the effective and safe exercise heart rate when aerobic exercise improves the function of cardiovascular system. The bull's eye rate is between 60% and 80%HRmax (maximum heart rate). It is an important basis for judging aerobic exercise.
The strict definition of aerobic exercise needs to be judged by blood biochemical indicators, such as blood lactic acid level. But in practice, the simplest definition method is to know the heart rate during exercise.
Research shows that the heart rate of aerobic exercise has a specific range, and it is best to keep the heart rate within this specific range for a certain period of time in order to obtain the ideal exercise effect. Because the heart rate is too slow, the fitness effect is poor; But the heart rate is too fast, which is a threat to health.
Only by maintaining an appropriate heart rate during exercise can we achieve better fitness results. However, because everyone's health and physical condition are different, the aerobic heart rate range during fitness exercise is also different. Generally speaking, the closer to the upper limit of aerobic heart rate range, the better the training effect, but it needs to be done step by step and according to one's ability, and it is not appropriate to simply pursue heart rate indicators.
It is necessary to learn to count your heart rate (pulse) during exercise to control the amount of exercise. It not only provides a safety guarantee for people who participate in sports, but also helps to ensure the fitness effect of sports. We can practice touching the radial artery or submandibular artery to count the pulse. The number of pulses 10 sec ×6 can represent the heart rate per minute.
If conditions permit, it is certainly more ideal to wear a heart rate meter. During exercise, whenever the heart rate exceeds the bull's-eye rate, it is necessary to slow down and appropriately reduce the range of exercise; When the heart rate is too slow, you can speed up and increase the range of action appropriately.
If conditions permit, it will be safer and more effective to pass the exercise test in advance and obtain more targeted data of personal aerobic exercise target rate.