Physical activity momentum that has a positive impact on health is: exercise more than 3 times a week, lasting more than 30 minutes each time, with moderate intensity. The standard is: feeling a little tired, and the heart rate is equivalent to 60-70% of the maximum heart rate (that is, 220 MINUS age).
Maximum heart rate during exercise: the appropriate exercise load of normal healthy people is expressed as the percentage of direct maximum heart rate per minute (target heart rate is often used to control exercise intensity during exercise).
Maximum heart rate =(220- age) × 60% ~ 90%
Everyone should choose the appropriate amount of exercise according to their age, physical condition and technical level to achieve their effective heart rate. When the exercise heart rate is lower than 50% of the maximum heart rate, the fitness effect is not obvious; But it is best not to exceed the effective heart rate range of about 85%.
Weng Ying's Research on the Construction of Scientific System of Swimming Fitness