What is the relationship between heart rate and exercise? Friends who like exercise and fitness can't ignore the relationship between exercise and heart rate. When we understand the relationship between exercise and psychology, we can find the exercise that suits us best. Let's see what the heart rate has to do with exercise!
What is the relationship between heart rate and exercise? What is the relationship between heart rate and exercise?
Just like other organs of the human body, the cardiovascular system can only be improved under a certain intensity of exercise stimulation, but this intensity should not be too high, otherwise it will become anaerobic metabolic exercise. This heart rate range is called "effective heart rate zone". After mastering the effective heart rate interval, you can control the amount and intensity of exercise when you are engaged in different sports.
First, 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 maximum heart rate according to age.
Generally speaking, the more careful the age, the higher the care rate. The formula is: male maximum heart rate = 205- age /2. Female maximum heart rate = 220- age.
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. For the elderly, 130~ 140 is the most suitable.
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 is controlled at 130- 150 beats/min. The physical fitness of adults can be controlled at 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.
What is the relationship between heart rate and exercise? 2 Can you exercise a lot if your heart rate is irregular?
Arrhythmia patients are not suitable for strenuous exercise, because strenuous exercise will greatly increase the burden on the heart, which will make the sick heart unbearable and aggravate arrhythmia and heart failure. It may even cause cerebrovascular disease or sudden death.
Patients with arrhythmia should be combined with motion and static.
Moderate physical exercise is helpful to improve nerve and blood circulation, accelerate heart rate, strengthen conduction, increase myocardial collateral circulation and improve myocardial blood supply. Taking part in proper sports activities is beneficial to arrhythmia.
How to exercise with irregular heart rate?
Patients with arrhythmia can exercise, what exercise they can do and the intensity of exercise they can tolerate depend on the type of arrhythmia they suffer.
Most patients with benign arrhythmia (which will not affect vital signs such as blood pressure and life-threatening arrhythmia, such as premature beats and most atrial arrhythmias) can exercise like normal people without getting sick, but it is suggested to start with a small amount of exercise, such as Tai Chi, broadcast gymnastics, walking, brisk walking, alternating walking and running, cycling, etc.
Whether the amount of exercise is appropriate is generally judged by subjective feeling and the time required for the heart rate to return to normal. Slight shortness of breath during exercise should be significantly reduced after 4 minutes of rest, and the heart rate should return to normal or close to normal, otherwise excessive exercise should be considered. Cardiovascular patients or high-risk groups should exercise without causing special discomfort.
Under what circumstances can't you exercise if your heart rate is irregular?
1, sinus bradycardia, sinus atrial block and other symptoms such as dizziness and syncope should be prohibited from exercising and actively treated.
2, atrioventricular block: I degree can be based on the exercise that can be tolerated at ordinary times, in principle, it can still be properly carried out; ⅱ and ⅲ degrees can be exercised properly through exercise load test, and it is forbidden to aggravate.
3. Outdoor contraction: in principle, indoor exercise can be properly carried out; Ventricular premature beats can continue to exercise if they decrease or disappear after exercise; If the condition is aggravated or you have organic heart disease, no exercise is allowed.
4. Stress syndrome: People with paroxysmal atrial fibrillation or atrial flutter are forbidden to exercise.
5. QT interval syndrome: those with ventricular tachycardia after exercise are forbidden to exercise.
What should I pay attention to if my heart rate is irregular?
1, reasonably arrange rest and activities. Patients with arrhythmia should reduce fatigue, ensure adequate sleep and exercise properly; Only patients with severe arrhythmia and poor cardiac function should stay in bed for a long time.
2. Pay attention to a reasonable diet. It should be light and less spicy; It is not advisable to overeat; Drink less strong tea, coffee and cold drinks; Quitting smoking and drinking is an important part of preventing arrhythmia.
3. Maintaining emotional stability is helpful for the treatment of arrhythmia. Anxiety and irritability can easily induce or aggravate arrhythmia. In the process of nursing, it is necessary for patients to understand the relationship between emotion and arrhythmia, explain the treatability of arrhythmia, eliminate ideological concerns, help patients in life, and maintain the law of life.
4. To prevent emotional, anxiety and other mental stimulation, we should be good at doing patients' ideological work and make them cooperate with diagnosis and treatment, which is conducive to good health.
What is good for arrhythmia?
1, jujube kernel japonica rice porridge
Ingredients: Ziziphus jujuba seed 15g, japonica rice 100g.
Usage: Stir-fry Semen Ziziphi Spinosae and grind into fine powder. Cook japonica rice porridge, cook jujube noodles and eat on an empty stomach. 1 ~ twice a day, 1 week is 1 class, and you can take several classes.
Efficacy: nourishing the heart and calming the nerves, nourishing yin and astringing sweat.
Indications: Arrhythmia, which belongs to yin deficiency and excessive fire, palpitation, restlessness, dizziness, fever in hands and feet, hot flashes in the afternoon and night sweats.
2. Lotus seed glutinous rice porridge
Composition: lotus seed 30g, japonica rice 50g.
Usage: First boil lotus seeds into mud, then cook glutinous rice into porridge, and eat it on an empty stomach, taking/kloc-0 each time in the morning and evening.
Efficacy: nourishing blood and heart, benefiting qi and calming the nerves.
Indications: Arrhythmia, lack of heart blood, restless mood, listlessness, dull complexion, insomnia and dreaminess.
3.evergreen tea
Composition: Evergreen 25g, appropriate amount of brown sugar.
Usage: add water 150ml to the evergreen, fry until 50ml, and filter out the juice. Repeat twice. Mix the two kinds of fruit juices, add brown sugar, and take it three times a day. Daily 1 dose for 1 week.
Efficacy: promoting blood circulation, removing blood stasis and relieving pain.
Indications: Arrhythmia belongs to the syndrome of blood stasis, palpitation, chest tightness and heartache, dark purple tongue coating with blood stasis, unsmooth pulse or blood stasis.