At present, the most popular theoretical maximum heart rate calculation formula is:

Maximum heart rate FCmax=220- actual age

The heart rate interval during exercise should also consider your resting heart rate fcerests, which can be measured before getting up in the morning. The difference between the theoretical maximum heart rate and the quiet heart rate is your heart rate reserve:

Heart rate reserve = maximum heart rate FCmax- quiet heart rate FCA reste

At present, the most popular view is that the most suitable heart rate interval for aerobic exercise is 60 ~ 80% of the maximum heart rate:

Optimal exercise heart rate = heart rate reserve X(60%-80%)+ resting heart rate.

About the state and effect of each heart rate interval:

50%~60%:

Exercise output state: easy and simple jogging, regular breathing.

Effect: Aerobic training in primary stage; Relieve stress.

Consumption: The consumption of fat and sugar is relatively small.

Typical exercise: moderate exercise: simple jogging and walking.

60%~70%:

Motion output state: comfortable speed; Take a deep breath and you can speak.

Results: Basic training of cardiovascular health; Good recovery speed and weight control.

Consumption: fat consumption is the largest, and sugar consumption is average.

Typical sports: running, pulley.

70%~80%:

Motion output status: medium speed; Talking about life is a bit difficult.

Effect: improve aerobic exercise ability; The most ideal cardiovascular health training.

Consumption: Fat consumption is average, while sugar consumption is high.

Typical exercise: endurance training, 10,000 meters.

80%~90%:

Motion output status: fast speed, some discomfort; Breathe hard.

Effect: improve anaerobic exercise ability and limit; Speed up.

Consumption: Fat consumption is very small, while sugar consumption is the largest.

Typical exercise: speed training, 400 meters

90%~ 100%:

Motion output state: gallop, can not persist for a long time; Breathe hard.

Effect: improve anaerobic exercise ability and muscle endurance; Enhance strength

Consumption: sugar consumption is the largest, and there is basically no fat consumption.

Typical sports: sprint, 100 meters.

For example, a 40-year-old athlete's quiet heart rate is 60bpm. In order to keep his/her competitive state and control his/her weight, he/she should make the most effective use of exercise to consume fat.

His/her priority training area is 60 ~ 70% of the maximum heart rate, and the calculation method is as follows:

Theoretical maximum heart rate =220-40= 180.

Heart rate reserve = 180-60= 120

Lower limit of target heart rate =120x60%+60 =132 BPM.

Target heart rate =120x70%+60 =144 BPM.

Therefore, his/her priority training heart rate range is 132~ 144bpm.

75% is the critical heart rate of anaerobic threshold, and more than 75% of the reserve heart rate during exercise is anaerobic training —— Discussion