2. If you want to be personalized, you can use the common formula to calculate the reasonable heart rate in aerobic exercise = (maximum heart rate-quiet heart rate-age) ×Q+ quiet heart rate. Maximum heart rate in formula ≈ 2 10; Quiet heart rate refers to the heart rate in a relatively quiet state before exercise; Q stands for the amount of exercise, less than 50% is a small amount of exercise, 50% ~ 75% is a moderate amount of exercise, and more than 75% is a large amount of exercise.
3. For middle-aged and elderly people, the simplest and safest method can be adopted, and the suitable aerobic exercise heart rate = 170- age. If you are 60 years old, when you take part in aerobic exercise, your heart rate should be controlled at170-60 =110 times per minute. For frail and elderly people, (170- age) ×0.9 can be selected for safety.
Extended data:
Aerobic metabolic rate:
First of all, remember the pulse number when you are quiet. You can feel the heartbeat in your neck (above the collarbone), wrist or directly in your chest, and then count 15 seconds and multiply it by 4 to know your heart rate when you are quiet.
The second step is to determine the highest heart rate according to age. Generally speaking, the more careful, the higher the rate. The formula is as follows: Male maximum heart rate =205- age. Female maximum heart rate =220- age. Internationally, the maximum heart rate is generally the value obtained at the age of 220- years.
Third, determine the effective heart rate range during exercise. For ordinary exercisers, 60%~85% of the highest heart rate is a suitable and effective exercise heart rate range.
Whether aerobic exercise or anaerobic exercise. Everyone has an appropriate heart rate to achieve better exercise effect. The commonly used formula is (maximum heart rate-heart rate before exercise) /2+ heart rate before exercise. This formula can reflect the individual heart rate of different sexes and ages. This formula applies to aerobic exercise and anaerobic exercise. Although aerobic exercise and anaerobic exercise have different forms, they can both improve the heart rate during exercise.
For example, in intermittent training involving swimming and other sports, the heart rate is generally controlled within the optimal range of 120- 150 beats/min. The average student's heart rate during morning exercises is controlled at 130- 150 beats/min. Adult fitness can be controlled by 170- age. Therefore, whether you do aerobic exercise or anaerobic exercise, you can use that formula to know your best heart rate when you do exercise.
References:
Baidu encyclopedia exercise heart rate