Yesterday, 65438+ 10 20th, the circle of friends on WeChat exploded, Xi 'an Marathon Competition Day. I found that a friend of the gym also participated in West Malaysia. I have a nodding acquaintance with him. Usually, he works out in the gym, but this time, influenced by the national fitness atmosphere, he suddenly started running a marathon, and his performance was quite good.
Being young, he ran for two hours in the first race. But I can see from the results of his circle of friends that it is actually running very unhealthy. Because his heart rate shows that the whole heart rate has reached 170- 180 times.
I know he is 32 years old. According to his age, his maximum heart rate should be 188, 170- 180, which is really too high. I think this is a kind of harm to his health.
First, the maximum heart rate
We usually run because we don't care much about what we do by feeling, but care about two data, one is speed and the other is kilometers. In fact, in my opinion, these two data are not very important for national fitness.
For ordinary people, running comfortably and sweating slightly are the most important health indicators. The word "comfortable" is a perceptual everyday word, which cannot be quantified. From a scientific point of view, a good heart rate is a "comfortable" data performance.
If you want to know what is "comfortable" when you run, you must first know a data, that is, the maximum heart rate.
Generally speaking, the calculation method of maximum heart rate is as follows: 220- actual age. For example, if you are 40 years old, then if you are 220-40, it is 180, which means that the maximum heart rate of a 40-year-old person is 180. But this 180 is a theoretical value. Everyone's body is different. Suppose a 40-year-old fat man and a 40-year-old thin man have completely different heart rates.
Therefore, we need to measure the maximum heart rate. You can Baidu it. There are three ways to measure the maximum heart rate. The first is the playground version, which runs 3 kilometers (7.5 laps of the playground), the second is the climbing version (400 meters uphill, the slope 10- 15 degrees), and the third is the treadmill version.
Because my fitness equipment is not complete, I use the treadmill version.
The first step is to warm up for ten minutes in the most comfortable and relaxed running state (8 km/h) to make your body sweat slightly.
Step 2: Run on the treadmill at a speed of 12km (with a pace of 5:30 seconds). Step 3: Run for 2 minutes at a time, increase by 1 degree, and keep the speed unchanged.
In the last 26 minutes, I ran seven uphill runs, and the maximum heart rate 176 was close to the theoretical value 180.
Of course, running at maximum heart rate is very tiring, and you will sweat a lot after running. It is said that when the maximum heart rate is close to the theoretical maximum, the whole person may vomit. This is a cruel experiment.
Second, resting heart rate.
Resting heart rate, this concept does not mean your heart rate when you are sitting in the office, but the lowest heart rate when you get up in the morning. The purpose of this meditation heart rate is to calculate the reserve heart rate and subtract the resting heart rate from the maximum heart rate, so that with the reserve heart rate, the training intensity can be monitored more accurately.
There are two ways to test. The first method is to press the pulse of the wrist by hand and test it for 20 seconds. At the same time, record the heartbeat times of these 20 seconds, and then ×4, which is your resting heart rate now. The second method is to test with heart rate band, which is relatively accurate and easy.
If ordinary people don't train at ordinary times, the quiet heart rate should be 65 to 75 per minute, but marathon runners who do aerobic training for a long time should have a heart rate below 60 to 50.
Third, the reserve heart rate (%HRR)
Carmone, an American physiologist, proposed the reserve heart rate.
Reserve Heart Rate = Maximum Heart Rate-Quiet Heart Rate
This reserve heart rate is not what ordinary people need, and it is very helpful for training running and marathon. Because the following "training intensity heart rate" is deduced.
Training Intensity Heart Rate = Target Training Intensity Percentage * (Maximum Heart Rate-Quiet Heart Rate)+Quiet Heart Rate.
These formulas are rather boring. Let's give a few examples.
If you want to do aerobic training and run easily, the heart rate percentage ranges from 59% to 74%.
Application formula:
Training intensity heart rate =59%*( 180-60)+60, equal to 130 times.
Training intensity heart rate =74%*( 180-60)+60, equal to 150 times.
Therefore, the aerobic heart rate range of your easy running should be between 130- 150.
Fourth, the heart rate interval.
Many of us are used to buying a bracelet when running. In this way, you can feel safe when running, and you can also see your heart rate, such as 150 times. But it doesn't matter if you wear a bracelet. Running is also healthy. If you want to train for a marathon, it is not enough. Here we are going to involve a scientific term called heart rate interval.
According to the above cases, your heart rate in the aerobic interval of easy running is between 130- 150.
Then your marathon training intensity heart rate percentage is 74%-84%, and the converted heart rate interval should be between 150- 160.
Running and training are completely different, so you should run according to your own psychological interval.
Five, the heart rate drift rate
Some people will say that I have practiced strength training before and I am in good health. People will say that I am a good marathon runner ... Does this mean that I can increase my training intensity? For example, you can enter an interval run?
This involves the heart rate drift rate.
The test method is as follows: When the temperature is below 25 degrees, run at your own pace and keep running for 90 minutes.
Run at this speed. At the tenth minute, the heart rate is A, and keep running for 90 minutes. Try to keep the pace of easy running (be sure to drink water halfway, but don't drink water for more than 30 seconds at a time). After 90 minutes, the heart rate will remain unchanged.
The formula is (B-A)÷A× 100%.
For example, today you run easily (heart rate 130- 150 times) to 100 minutes, and your heart rate is 126 times. According to the pace of easy running to 90 minutes, your heart rate reaches 139 times, which is calculated as 10%.
As long as this score is less than 10%, it means that your aerobic foundation is solid. If 12% is less than 10%, continue to run easily and keep healthy.
In short, although running is a simple exercise, it can make everyone run healthier through scientific quantification.