Use the target heart rate interval more flexibly in different training stages to help you achieve your goals? Find out the target heart rate interval First of all, you should know that everyone's target heart rate interval is different, because the target heart rate will depend on your age and health. You can use Karvonen formula or target heart rate table to calculate it. However, if you think these two methods are troublesome, there are actually many tools that can help you calculate directly. For example, a heart rate meter or a heart rate belt has a heart rate detection function. When you attach these tools, you will ask your age and monitor your resting heart rate to confirm your heart rate zone, and then display your current heart rate zone when you exercise, further reminding you to increase or decrease the amount of exercise.
Everyone's target heart rate range is different, because the target heart rate number will depend on your age and health. In addition, some treadmills or flywheel machines are equipped with hand-held heart rate monitors, which can also let you know where your current heart rate interval is (the target heart rate interval of aerobic exercise is 50% to 100% of the maximum heart rate). Next, we will tell you how to divide the heart rate interval of four intensities!
1. Low-intensity training The low-intensity heart rate interval is 40-50% of the maximum heart rate. This interval can keep your heart rate comfortable, which is the ideal choice for many beginners when they are just starting to exercise or warm up. You can do a few minutes of low-intensity training before each exercise. Let the body's joint muscles and blood start a big circulation to prepare for the next exercise intensity. Beginners can start with low-intensity aerobic exercise to enhance their endurance and get used to walking, cycling or using aerobic exercise equipment.
2. Moderate-intensity training Generally speaking, many sports coaches will advise people who want to strengthen their heart and lungs or lose fat to do aerobic exercise in a moderate-intensity heart rate interval (the heart rate interval is 50-70% of the maximum heart rate), which can not only improve the body's ability to supply oxygen and regulate the heart, but also make the body burn more calories and fat in this heart rate interval. However, in order to reduce health risks, you must do 65,438+050 minutes of moderate aerobic exercise every week, and within this range.
3. High-intensity training When your body exercises in the high-intensity heart rate range (70-85% of the maximum heart rate), it will make you feel more tired but also consume more calories. Moreover, aerobic exercise in this heart rate interval can increase the maximum oxygen uptake and lactate threshold, which is the starting point for our body to use inefficient ways to generate energy for muscles.
Aerobic exercise in the range of 70-85% of the maximum heart rate can increase the maximum oxygen uptake and lactate threshold. 4. Maximum intensity training When you enter the maximum intensity heart rate range (85- 100% of the maximum heart rate), it means that you have tried your best to exercise, such as sprinting or entering a very high intensity interval training. Most people can only maintain this heart rate for a short time, and many excellent athletes can reach this range. However, interval sprint training is the best example. When you sprint for a short distance, take a break to lower your heart rate, and then sprint again. However, one disadvantage of maximum intensity exercise is that your body will exceed the anaerobic threshold and produce lactic acid, which will make your muscles feel burning and sore after delayed exercise.
Conclusion Everyone will produce different results when exercising in different heart rate intervals to improve the training effect. The best way is to mix them together and integrate them into the training, rather than adopting a single training method. According to the suggestion of CDC of the Ministry of Health and Welfare, it is pointed out that more exercise is more conducive to controlling weight, reducing body fat and improving heart and lung health than long-term high-intensity training, while too high-intensity training will increase exercise risk.
Reference/Department of Disease Control, Ministry of Health and Welfare
Editor//David