O What is a healthy heart rate (target heart rate)?
What should a person's healthy heart rate (target heart rate) be? To know a healthy heart rate, we need to predict the highest heart rate of Taoist priests. The highest heart rate refers to the highest value that a person's heart rate can reach under the maximum exercise intensity. We can simply estimate: 220- age = maximum heart rate. This formula is obtained through a large number of people's statistical research. Of course, everyone will be different, but we can think that this estimate is more accurate.
A person's target heart rate should be between 60% and 85% of the highest heart rate. For example, the maximum heart rate of a 40-year-old healthy person is: 220-40= 180, 180*60%= 108, 180*85%= 153, then the health of a 40-year-old person.
Healthy heart rate refers to the heart rate you should reach when doing aerobic fitness. Generally a range. As long as your heart rate keeps rising to this range, your fitness effect is the best.
O what is a heart rate meter?
A watch combined with an electronic watch, equipped with modern electronic sensing technology, can measure people's heart rate. Heart rate meter has a lot to do with aerobic exercise, even with the health and longevity of ordinary people.
O what is aerobic exercise?
Simply put, fitness for more than 20 minutes is aerobic exercise. Walking, running, cycling, aerobics, swimming, skating and skipping are all aerobic exercises. The main purpose of aerobic exercise is to make your heart beat faster, improve your heart rate and exercise your heart. Therefore, aerobic exercise is also called cardiovascular exercise, and it is also one of the important means to consume energy and excess fat in the body.
The word aerobic exercise was first invented by American sports physiologist Dr. Kenneth Cooper. When you exercise, you need more oxygen. Your lungs inhale more oxygen, and then transport it to all parts of your body through your heart and blood vessels, especially the muscles during exercise. Regular aerobic exercise can enhance your body's ability to use oxygen. The better the body, the higher the aerobic exercise ability, the longer the exercise time and the greater the intensity. In other words, people who often do aerobic exercise have healthier hearts and better physical and mental qualities.
People are healthy because of aerobic exercise. But aerobic exercise also has moderate problems. How to measure this moderation? Respiratory index and self-perceived intensity are simple and easy to measure, but measuring heart rate is more accurate. With the increase of exercise intensity, the load of the heart increases and the heart beats faster and faster, so the heart rate is a good standard to measure the exercise intensity. As a bodybuilder, you can learn more about your body and health through your heart rate.
O Please give an example of the relationship between measuring heart rate and aerobic exercise?
For example, at the beginning of fitness, maybe a small amount of training (such as walking at a speed of 4 km/h) will also make your heart beat a lot faster, which means that this intensity is already great for you. But when you keep exercising for a period of time, you will find that your heart rate will be much slower than before when you walk at the same speed. In other words, your health has improved, and your body has adapted to complete this kind of intense exercise. At this time, you can increase the intensity to further stimulate your progress.
In addition, when you are quiet, your heart rate will drop. Your resting heart rate is also a sign of your health. With the improvement of a person's health level, the resting heart rate will decrease correspondingly, but when he is overtired or overtrained, the resting heart rate will also increase. If you find that your quiet heart rate is higher than usual, it means that you should rest more. In addition, the heart rate is also related to the degree of water shortage in your body, fatigue, external temperature and other factors. When you don't drink enough water, your blood volume can't be effectively increased during exercise, and your heart needs to work overtime to meet the requirements. If you don't measure your heart rate, exercise at your usual intensity, and you will soon get tired, exercise for a short time, and the effect is not good.
So we can understand the relationship between heart rate and exercise. Whether an exercise and its amount of exercise are suitable for you depends on whether the exercise and amount of exercise help to raise the heart rate to the highest and lowest safe heart rate range. If the heart rate does not reach the minimum heart rate, it means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced.
O I heard that Americans attach great importance to physical fitness measurement?
Yes, in recent years, more than a dozen centers have been established in the United States to evaluate people's health level with computers, so as to predict life expectancy and guide health methods. The center requires people to fill in a form of health status and living habits in advance, including personal and family medical history, participation in physical exercise, smoking and drinking, heart rate and blood pressure. The electronic computer comprehensively analyzes these data according to the specially compiled program, and finally gives a written reply to inform the tested object of the current "healthy age" and "possible life span" and the matters needing attention in improving health level and prolonging life span. Through this measurement, people can get their healthy age and possible life expectancy.
For example, someone's actual age is 30, and his healthy age has reached 40 due to poor health. If he can exercise according to the computer-guided method, he may lower his healthy age to 35, which is close to his actual age, and his life will be extended to 70. In the United States, many people have promoted the improvement of their health level through the determination of this electronic computer. Some countries have also designed some electronic exercise equipment for people's healthy exercise to help them master the negative effects of exercise. For example, there is a stationary bicycle with an electronic computer abroad. Participants input their gender, age, heart rate, blood pressure and other related data into the computer in advance, and connect the handlebars and cushions of bicycles with the computer, so that the heart rate, blood pressure and blood circulation of healthy people can be reflected on the computer in time through the handlebars and cushions during exercise. If the amount of exercise exceeds my proper load, it will light a red light and tell you to slow down or stop exercising.
O Some people say that increasing the means of measurement is part of modern sports, right?
Exactly. Modern sports believe that the quality of sports is not the amount of exercise, but whether a certain amount of exercise is suitable for a specific object, good or bad. Only by measuring can we know whether it is appropriate. Therefore, increasing measurement means is a part of modern sports, which can ensure the scientific nature of sports. Accurate measurement is not only the need of athletes, but also the need of public health.