(220- current age) ×0.8= maximum exercise heart rate.
(220- current age) ×0.6= minimum exercise heart rate.
Calculation method of optimal exercise rhythm control area: (suitable for people with heart problems)
Morning pulse × 1.8= upper limit of heart rate control.
Morning pulse × 1.4= lower limit of heart rate control. If the heart rate is well controlled during aerobic exercise, it can not only protect and enhance the heart function, but also burn fat to the maximum extent, achieving good plasticity and fat-reducing effect.
As aerobic exercise, the heart rate is generally around 130 times per minute. This is also called golden heart rate, and fat will only burn in the state of golden heart rate. The average walking heart rate is only about 80 beats/minute, and of course there is no way to burn fat.
Because of different ages, the standard of golden heart rate is also different. Generally speaking, the golden heart rate is 170 minus age. For example, the golden heart rate at the age of 30 is 170-30, which is equal to 140.
Extended data
Specific steps and heart rate of running:
Warm up at a slow speed of 1 and 5 minutes (80~90 times/minute) to avoid physical injury.
2, walk fast for 5 minutes, the heart rate (90~ 100 times/minute), the heart rate is slowly accelerating, and the body is hot.
3. 10 Minute Jogging Heart Rate (1 10~ 120 beats/minute) Your heart beats faster and your body starts to sweat, which is just water and salt in your body.
4, 20 minutes of middle-speed running heart rate (130~ 140 beats/min) gold heartbeat, began to burn fat.
5. After jogging 10 minutes (1 10~ 120 times/minute), sweat will roll off your head.
6, walk for 5 minutes, heart rate (90~ 100 times/minute), face is red.
7, 5 minutes walking heart rate (80~90 beats/min) returned to normal.
Precautions for jogging:
Jogging is effective whenever you start, and the intensity of exercise should be gradual. Run less at first, or once every other day. After a period of exercise, it can be gradually increased to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount.
When jogging, relax naturally, take a deep breath, breathe rhythmically, and don't hold your breath. Don't run too fast, don't run too fast and don't sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age.
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