Fast heart rate after exercise

People who exercise regularly will not only become stronger, but also have stronger immune systems. Therefore, you must exercise regularly and develop good living habits so that you can have a healthy body. Otherwise, it will cause many diseases. As a woman, doing yoga more often can not only help you maintain a good figure, but aerobic exercise can also help you have a healthy body.

Aerobic metabolism

Just like other organs in the human body, the cardiovascular system can only be improved under the stimulation of a certain exercise intensity, but this intensity cannot be too high, otherwise it will become anaerobic metabolic exercise. This heart rate range is called the "effective heart rate zone". After mastering the effective heart rate zone, you can control the amount and intensity of exercise when doing different sports.

First, remember your pulse rate when you are at rest. You can feel your heartbeat on your neck (above the clavicle), wrist, or directly on your chest. Then count for 15 seconds and multiply by 4. This way you will know your heart rate when you are at rest.

The second step is to determine the maximum heart rate according to age. Generally speaking, the younger the age, the higher the heart rate. The calculation formula is: Men's maximum heart rate = 205-age. Women's maximum heart rate = 220-age. Internationally, the maximum heart rate is generally calculated by dividing the value by 220 - age.

Third, determine the effective heart rate range during exercise. For ordinary exercisers, 60%~85% of the maximum heart rate is a suitable and effective exercise heart rate range.

Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. The commonly used formula is (maximum heart rate - heart rate before exercise) / 2 + heart rate before exercise. This formula can reflect the individual heart rate of different genders and ages. This formula applies to aerobic and anaerobic exercise. Although aerobic and anaerobic exercise are different forms of exercise, they can both increase the heart rate during exercise.

For example, in interval training involving sports such as swimming, the heart rate is generally controlled within the optimal range of 120-150 beats/minute. Generally, the heart rate of students during morning exercise and running is controlled at 130-150 beats per minute. For adults, the intensity of exercise can be controlled by 170-age. So, whether you are doing aerobic exercise or anaerobic exercise, you can use that formula to know your optimal heart rate when exercising.

Heart rate formula

The first one is: Target heart rate = (maximum heart rate - resting heart rate) x intensity percentage + resting heart rate

The second is: Target heart rate = maximum heart rate x intensity percentage

Most people use the above two formulas to control the intensity when doing aerobic exercise, but many people mistakenly believe that the first formula is just a safer and more effective formula, but this is not the case. There are roughly two ways to control the intensity of aerobic exercise: one is to use the percentage of maximum heart rate, and the other is to use the percentage of maximum oxygen consumption. The maximum oxygen consumption percentage is often 10% higher than the maximum intensity percentage. That is to say, the intensity of 60% of the maximum heart rate is equal to the intensity of 50% of the maximum oxygen consumption. The exercise intensity calculated by the first formula above is actually equivalent to the exercise intensity of maximum oxygen consumption. It is safer because the individual's static heart rate is included. However, when setting the intensity, do not confuse it with the percentage of maximum heart rate, otherwise problems will easily arise when arranging training for special groups of people.