By tracking the heart rate during exercise, people can maximize their fitness or weight loss goals.
Running and other cardiovascular exercises can improve people's heart rate.
Heart rate can be a good measure of a person's efforts during exercise. The higher the heart rate, the higher the level of physical activity.
Whether training for competition, exercising or improving endurance, people can improve their running performance by paying attention to the heart rate zone. Staying in the target area will ensure that someone is pushing themselves.
However, people should be careful not to push too hard. If the heart rate is too high, it may be dangerous.
A person's ideal heart rate in running and other forms of exercise depends on them:
Target heart rate zone by age
The American Heart Association (AHA) recommends that these people aim for 50%, and their maximum heart rate during exercise is 85%.
According to their calculation, the maximum heart rate minus people's age is about 220 beats per minute. Therefore, the maximum heart rate of a 20-year-old child is about 200 bpm(220 minus 20 = 200 bpm).
On average, AHA recommends the following target heart rate during exercise:
Age target heart rate zone (bpm)
At the beginning of exercise, we should aim at the lower limit of the target heart rate range (50% of the maximum heart rate) and gradually increase the heart rate (up to 85%) as time goes by.
In contrast, the normal resting heart rate is 60- 100 bpm. In some cases, a lower resting heart rate is an indicator of health. For example, top athletes can be as low as 40 bpm.
This is because their muscles are in better condition, and because their hearts don't have to work so hard to send blood to all parts of the body.
Review studies have linked low resting heart rate with longer life span and fewer physical health problems.
The best and most accurate way for a person to calculate his maximum running heart rate is to wear a chest monitor during the treadmill test.
Although many people use the target areas listed above, some people prefer to use different calculation methods that may be more accurate. These include Tanaka formula (which may be more suitable for men) and Gulati formula (which may be suitable for women).
Tanaka and Gulati's formula allows a person to calculate his maximum heart rate. Then, they should train within 50-85% of this maximum.
To calculate the maximum heart rate, use the following formula:
208 minus (age x 0.7)= maximum heart rate.
A person can multiply his age by 0.7 and subtract this number from 208. For example, for a 20-year-old person, the equation is: 208 minus (20 x 0.7)= 194 bpm maximum heart rate.
Then, in order to calculate the upper and lower heart rates of the target, 50% of the maximum value (50% of194 is 97) and 85% of the maximum value (85% of194 is 164.9) can be calculated. This means that the target heart rate at the age of 20 is about 97–165 BPM.
To calculate the maximum heart rate, use the following formula:
206 minus (age x 0.88)= maximum heart rate.
A person can multiply his age by 0.88 and then subtract this number from 206. For example, for a 20-year-old person, the equation is: 206 minus (20 x 0.88)= 188.4 bpm maximum heart rate.
Then, in order to calculate the upper and lower heart rates of the target, 50% of the maximum value (50% of188.4 is 94.2) and 85% of the maximum value (85% of188.4 is 160. 14) can be calculated. Using this formula, the target heart rate of a 20-year-old boy is about 95–160 BPM.
As a person begins to exercise regularly and becomes healthy over time, they will be able to exercise in a higher heart rate range. This is because they are training their hearts and muscles to cope with repeated exercise.
People's initial goal may be 50% of the maximum heart rate, but soon, they will be able to train comfortably with the goal of 85%.
A 20 18 review study found that people can improve their heart health and exercise regularly to reduce their resting heart rate. Regular exercise can reduce the risk of heart disease, stroke and other diseases.
However, researchers also suggest that continuous high-intensity exercise (such as running a marathon) may be harmful to heart health.
Aerobic exercise and endurance exercise also help to improve physical fitness, enhance muscle tension and improve overall physical and mental health. In fact, a meta-analysis report of 20 16 said: "Exercise has a great and significant antidepressant effect on depressed patients."
Once a person has calculated their target heart rate zones, they can determine whether they meet these heart rate zones by measuring their heart rate during running.
The most basic method to test the heart rate is to calculate the pulse rate manually. To do this, a person can gently put two fingers on the wrist of the other hand until he feels a pulse.
Calculate the number of pulses in 30 seconds, and then multiply by 2 to get the number of pulses in 60 seconds.
A simpler way to measure the heart rate during exercise is to wear a watch or chest monitor to monitor the heartbeat. There are many products to choose from online, such as heart rate meter and heart rate belt.
Otherwise, it's best to schedule some time on the treadmill or personal trainer to get accurate heart rate readings and set goals.
If a person feels chest tightness during running, it may be that his heart rate is too high.
Although raising the heart rate is one of the purposes of exercise, pushing the heart too far may be harmful.
Signs of a person pushing his heart too far include chest tightness, difficulty breathing and relative boredom when running.
If anyone notices any of these signs, they should slow down and concentrate on breathing steadily. If a person often feels chest pain during exercise, he should seek professional medical advice immediately.
It is worth noting that these target heart rates apply to healthy "ordinary" individuals.
If someone is taking any medicine that lowers the heart rate or affects the heart's response to exercise, or suffers from arrhythmia, heart disease or other medical problems, they should discuss the safe exercise level with the doctor before starting any exercise plan.
People can calculate the ideal running heart rate and keep it in this area during exercise, so as to achieve the goal of fitness or weight loss to the maximum extent. The ideal running heart rate depends on factors such as age and current health level.
Tracking heart rate during running is especially useful for endurance training and training in different weather conditions, because temperature and humidity also affect heart rate.
Generally speaking, a person's heart rate during exercise should be between 50% and 85% of his maximum heart rate. People can use various formulas to calculate their maximum heart rate.
There are also many monitors that can be used to track a person's heart rate during exercise.
This article was translated into "Today's Medical News"
/articles/32636 1 # How to monitor?