Exercise heart rate, heart rate formula needs to be understood

Exercise heart rate is our heart rate when we exercise, especially for aerobic exercise. Only by maintaining a suitable heart rate can we have better exercise effects. And having a suitable exercise heart rate is also the safest. Everyone should learn more about the formula of exercise heart rate and arrange their exercise reasonably.

1. Exercise 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.

2. Exercise Recommendations

In recent years, incidents of sudden death due to heart disease have frequently appeared in the news. When it comes to heart problems such as angina, arrhythmia, and atrial fibrillation, many people seem to be able to identify with them. Your heart feels uncomfortable when you are angry, and it also feels uncomfortable when you are happy; your heart cannot bear it if you exercise too fast, and it also cannot bear it if you do not exercise. Faced with so many heart problems, how can we exercise more scientifically?

In fact, it is not difficult to find exercise that is good for heart health. The difficult part is how to master the "degree" of exercise. Before you start exercising, it's best to make an "exercise plan" for heart health. We all know that doctors have "medicine" to treat diseases, but they must also have "prescriptions". "Prescriptions" are the key to curing diseases. The same principle applies to exercise. Everyone's physique, medical condition, lifestyle, and mental state are different. Therefore, people with poor heart should not only consider which exercises are good for the heart, but also consider what kind of exercise is suitable for them and "design" an exercise plan that suits them.