Heart rate is expressed as a percentage, and the maximum heart rate is expressed as beats per minute. High intensity training will lead to higher (faster) training, while low intensity training will lead to lower heart rate. Different physical fitness levels and different physical fitness goals correspond to different optimal heart rate intervals, so it is necessary to understand the heart rate and the optimal heart rate training interval. Warm-up training interval or healthy heart training interval (50%-60% of the maximum heart rate).

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This is an interval that needs hard work, also called "red line interval". This interval consumes the most calories, but because of its high intensity, it can't last for a long time, and most people can't last for a few minutes in this interval. This interval is suitable for athletes with relatively high physical fitness and is usually used for interval training. Short-term strenuous exercise and long-term moderate-intensity exercise alternate. Of the total calories consumed in this interval, about 10% is fat, 90% is carbohydrate, and less than 1% is protein.

For most beginners who have just started fitness, most of our training is carried out in a healthy heart training interval, so that we can gradually carry out aerobic fitness with controllable intensity. After several weeks of training, when our physical fitness has improved, we can begin to integrate into more physical training intervals. However, both beginners and advanced trainers should include a warm-up activity in the interval of healthy heart training in their training.