Is it better to have a high or low maximum heart rate

In fact, everyone has his or her own heart rate, which is the frequency of heart beats. As long as the heart rate is within the normal range, it is safe. A heart rate that is too high or too low is a threat to our life safety, so don’t ask whether the heart rate is better or lower. A normal heart rate is good. As long as you exercise regularly and do not get too happy or sad about things that happen to you, you will have a healthy body.

Myth 1: If you exceed your maximum heart rate, your heart will explode

It would be horrific if this were true, but it is actually impossible to happen. American exercise physiologist Dean Grich said: "When the heart rate reaches its maximum value, the heart can no longer transport blood effectively enough and no longer has the production capacity." When this happens, the body's self-protection ability will take effect and the heart rate will begin to drop. "Most people will reach their maximum heart rate for 1-2 minutes, and athletes with high training volume may last a little longer. But in general, the maximum heart rate is maintained for a short time."

Myth 2: People of the same age have the same maximum heart rate

This statement is mainly based on a once popular method of calculating the maximum heart rate: 220-age=maximum heart rate. In fact, the deviation of the result of such calculation is very large, so the above statement is not accurate. Maximum heart rate cannot be increased through training and is mainly determined by genes.

"But maximum heart rate is not a measure of athletic ability. If your maximum heart rate is 200 and someone else's is 190, it doesn't mean you are a better runner," said Grich. Also, your maximum heart rate will gradually decrease as you age, but this does not mean you will lose fitness. Regular training and good nutritional supplements have a greater impact on the body and can slow down the rate at which your maximum heart rate decreases.

Myth 3: Heart rate determines training effort

Heart rate does respond to exercise, but it is not a true record of actual effort. For example, runners exercise with the same intensity for three minutes, but their heart rate will show different values ​​in the first minute, second minute and third minute. In fact, your effort level is the same in each minute, but the heart rate value is different.

Myth 4: Not reaching your maximum heart rate means you’re not training hard enough

It is better to avoid exercising at your maximum heart rate because high-intensity exercise can easily lead to injuries, extreme fatigue, and other symptoms of overtraining. In addition, exercising within different heart rate ranges is good for your body. Don't just pursue the maximum heart rate.