Maximum heart rate is an important reference for determining maximum working capacity and maximum oxygen consumption. The most popular theoretical maximum heart rate formula is: maximum heart rate =220- actual age.

In order to improve the aerobic endurance level of cardiovascular system, the heart rate must be kept in the normal range during exercise, that is, the bull's-eye rate. The reasonable heart rate range during aerobic exercise is = (maximum heart rate-quiet heart rate) ×0.6+ quiet heart rate ~ (maximum heart rate-quiet heart rate) ×0.8+ quiet heart rate.

For example, Mr Duan is 22 years old, so his heart rate range is: (220-22)-68 =130; 130 x 0.60 = 78； 78+68= 146;

(220-22)-68= 130; 130 x 0.80 = 104； 104+68= 172。

Teacher Duan's heart rate training range is: 146~ 172.

Maximum heart rate refers to the highest heart rate level when oxygen consumption and heart rate cannot be increased with the increase of exercise under the maximum load intensity.

1. Everyone's maximum heart rate is born, and there is not much room for improvement due to the acquired training level. The maximum heart rate in training is gradually increased, because the training level is not enough before, and you are tired before reaching the maximum heart rate. After training, your endurance and willpower are improved, and your heart can withstand a faster heartbeat, so the number of heartbeats at this time is closer to or reaches your maximum heart rate.

2. The heartbeat reaches 180 times per minute during training, which is definitely high-intensity training. At this time, it must be very tired. Therefore, once the heartbeat reaches this value during training, we should always pay attention to the body's reaction to prevent injury accidents and even heart accidents.