Some running beginners are prone to running because of aching feet, high heart rate, hypoxia, psychological resistance, lack of vital capacity, short exercise time, and inability to lose weight.
A reasonable exercise heart rate is very important to ensure sports safety!
During the exercise, if the exercise heart rate is too high, it will lead to nausea, dizziness, chest tightness and other symptoms, which will affect your health in the long run. On the contrary, low heart rate is not harmful to the body, but often does not achieve the desired exercise effect.
What is the effective heart rate for exercise?
The heart can only change with a certain intensity of exercise, but this intensity can not be too high, otherwise it will become an 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 you are engaged in different sports: for example, the maximum exercise heart rate intensity of 50%-60% is beneficial to the warm-up and relaxation of the human body; 60%-70% of the maximum exercise heart rate It can improve the exercise capacity and reduce the fat effect; 70%-80% of the maximum exercise heart rate can simultaneously improve strength and endurance; after more than 85%, the endurance improvement is more effective.
How to calculate the maximum heart rate of your training?
1. First 180 minus the age, then adjust the results according to health conditions
2. There are serious diseases (referring to diseases that affect exercise such as heart disease, high blood pressure) or just recovered (just getting sick or just discharged from hospital) minus 10
3. Beginners who have not exercised or stopped exercising in the past two years, have more than two colds each year, have allergies, minus 5
4. For at least 4 times a week for more than two years, no injuries during the exercise, no problem with the above 2 or 3 points, plus 5
Assume that a 30-year-old person does not have a 2 or 4 situation. It is a beginner’s match with 3, which is 180-30-5=145, which is the maximum heart rate when you use MAF training.
After you get the maximum heart rate, you can keep your heart rate within the maximum heart rate and the range of -10 at any time during your training. According to the previous 30-year-old example, keep your heart rate in the 135-145 range, and try to be as close as possible. 145 is good.