Athlete's heart rate

The heart's beating ability has a huge impact on people's health. It is the main source of power for people's health. Once there is a problem with the heart, the body may be threatened by disease. The heart rate is directly related to people's physical fitness. Among them, the heart rate of strong athletes is very different from that of ordinary people. Let's take a look at the heart rate of athletes. I hope everyone can understand it.

Exercise heart rate refers to the heart rate state maintained by the human body during exercise. Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. Maintaining an optimal exercise heart rate is important for both exercise effectiveness and exercise safety.

What is particularly important during exercise for people with "three highs" is the heart rate. If the heart rate is too high, it will be harmful to physical health, causing nausea, dizziness, and chest tightness. For diabetic patients, it will cause a sharp drop in blood sugar, and the fat reduction effect will not be good. A low heart rate does not harm the body, but the exercise effect is not good.

Since everyone's health and physical condition are different, the aerobic heart rate range for fitness exercises should also vary from person to person and from time to time. Here are some ways to determine your aerobic heart rate range:

1. People who are healthy and in good physical condition

The aerobic heart rate can be controlled at 120-180 beats/minute, which can be further divided into small exercise of 120-140 beats/minute, medium exercise of 141-160 beats/minute, and large exercise of 161-180 beats/minute.

2. If you want personalization, you can use the common formula to calculate

Reasonable heart rate during aerobic exercise = (maximum heart rate - resting heart rate - age) × Q + resting heart rate. The maximum heart rate in the formula is ≈ 210; the resting heart rate refers to the heart rate in a relatively quiet state before exercise; Q represents the amount of exercise, less than 50% is a small amount of exercise, 50% to 75% is a medium amount of exercise, and more than 75% is a large amount of exercise.

For example, if a person is 50 years old, has a resting heart rate of 76 beats per minute, and wants to do aerobic exercise with a small amount of exercise, the aerobic heart rate should be (210-76-50) × 50% + 76 = 118 beats per minute.

3. For middle-aged and elderly people, the simplest and safest method can be used

Suitable aerobic exercise heart rate = 170 - age. For example, if you are 60 years old, your heart rate should be controlled at 170-60=110 beats per minute when doing aerobic exercise. For the weak and older people, for safety reasons, you can choose (170-age)×0.9.

It is worth noting that the above content is only a general rule. It must be used flexibly according to the specific situation during implementation. The health status, environment, season, mood, etc. at different times will have a certain impact on the choice of exercise volume. At this time, the exercise intensity and exercise time should be reduced accordingly, and the heart rate index should also be reduced accordingly to ensure safety.