Healthy exercise heart rate requirements

We all know that the health of the human body is of vital importance, so many people will do morning exercises when they get up every morning to improve their resistance and increase their health. However, most people feel difficulty breathing when doing large-scale exercises because they have not done warm-up exercises before. This is what we call arrhythmia. So what is the required heart rate for healthy exercise?

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

Appropriate 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.

In short, it is very necessary to learn to count your heart rate (pulse) during exercise in order to control the amount of exercise. It not only adds a layer of safety for those who participate in exercise, but also helps to ensure the fitness effect of exercise. We can practice counting our pulse by touching the radial artery at the wrist or the submandibular artery at the mandible (chin). If conditions permit, wearing a heart rate monitor would be ideal.