1, the normal range of heart rate during exercise
Everyone's health and physical condition are different, and the aerobic heart rate range of fitness exercise will also vary from person to person and from time to time. Generally speaking, the reasonable exercise load that can strengthen the body is between 65% and 85% of the maximum exercise heart rate, which is also called bull's-eye rate or target heart rate (referring to the safe heart rate that can obtain exercise effect and ensure it).
In addition, according to the different intensity of exercise, the specific exercise heart rate will be different. The heart rate of moderate and low-intensity exercise is between 1 10- 140 beats/min, and the heart rate of strenuous exercise such as weight loss is between 160- 180 beats/min, with the highest not exceeding 265438.
2. How to calculate the exercise heart rate range?
The specific normal range of exercise heart rate refers to 65%-85% of the maximum exercise heart rate (HR).
Maximum heart rate formula (ordinary people)
HRmax=208-0.7* age
Maximum heart rate formula (obese)
HRmax=200-0.5* age
Upper limit of reasonable exercise load heart rate = maximum exercise heart rate multiplied by 85%
Lower limit of reasonable exercise load heart rate = maximum exercise heart rate multiplied by 65%
How to calculate the normal heart rate of middle-aged and elderly people during exercise
For middle-aged and elderly people, the simplest and safest method can be adopted:
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.
3. Different measurement methods
1, hand pulse: only suitable for intermittent exercise.
2, equipment testing: only used for aerobic equipment in the gym, not suitable for the whole test, which may reduce the intensity of exercise.
3. Wearable testing equipment: it is easy to carry, but not suitable for high-intensity sports.
4, chest heart rate meter: cost-effective, but uncomfortable to wear.
4, the cause of the rapid heartbeat
1, physiological factors
Physiological sinus tachycardia is very common, and there are many factors that affect the heart rate, such as body position change, physical activity, food digestion, emotional anxiety, pregnancy, excitement, fear, excitement, drinking, smoking, drinking tea, etc., which can increase the heart rate. In addition, age is also a factor, and children's heart rate tends to be faster.
2. Drug factors
Drugs are also one of the factors that cause tachycardia. Such as sympathomimetic drugs, such as ephedrine and epinephrine. Parasympathetic nerve blockers such as atropine, caffeine, thyroxine and amphetamine can cause tachycardia.
3. Pathological factors
Pathological tachycardia needs to attract patients' attention and go to the hospital in time. For example, systemic diseases such as high fever, anemia, hypoxia, infection, hyperthyroidism, pain, acute rheumatic fever, beriberi and neurosis can all cause tachycardia.
4. cardiovascular diseases
Cardiovascular disease is also one of the factors leading to tachycardia. Acute blood loss, hypotension and shock, arteriovenous fistula, heart failure, myocarditis, cardiomyopathy, pericarditis, acute myocardial infarction and various organic heart diseases can all lead to sinus tachycardia.
5, adolescent tachycardia
The autonomic nervous function in adolescence is generally unstable and prone to disorder or dysfunction. Tachycardia is due to the imbalance between sympathetic nerve (accelerating the heart) and vagus nerve (inhibiting the heart) under the command of autonomic nerve, and sympathetic nerve is dominant. In other words, the occurrence of tachycardia is mainly related to the decrease of vagus nerve tension and sympathetic nerve excitation. However, this is only a temporary obstacle and does not require special treatment. After puberty, palpitations will heal themselves.