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Whether you want to run faster, have more fun, or run healthier, heart rate is an exercise indicator that runners must pay attention to. Exercise heart rate is closely related to our exercise intensity, exercise nature, energy metabolism, oxygen consumption, lactic acid accumulation, body fatigue and the required recovery time.
Target heart rate refers to the effective and safe exercise heart rate, also known as bullseye rate, to improve the function of the cardiovascular circulatory system through aerobic exercise.
[(Max heart rate - resting heart rate) ×60% + resting heart rate] ~ [(Max heart rate - resting heart rate) ×80% + resting heart rate]
When you exercise within the target heart rate range, you can get the maximum benefit of cardiovascular activity, but also to ensure their own safety, is the most cost-effective state of exercise.
Heart rate is a common parameter used to measure exercise intensity. Heart rate can be divided into five intervals according to different percentage of the maximum heart rate. Different heart rate intervals have different exercise intensity and different interval functions.
1. Warm up the relaxation zone
The heart rate should be 50-60% of the maximum heart rate. If it is less than 50%, the warm-up effect will not be effective, or it will take longer. Anything above 60% is not considered a warm-up.
2. Fat-burning zone
The heart rate should be 60-70% of the maximum heart rate. In this range, the body mainly fuels exercise by burning fat. This is the most important area for people who want to lose weight through exercise.
3. Glycogen consumption zone
The heart rate is 70-80% of the maximum heart rate. Take long-distance running training as an example. As time goes by, the heart rate rises to this range, at this time, carbohydrates become the main energy source.
4. Lactic acid accumulation zone
The heart rate is 80-90% of the maximum heart rate. With the increase of exercisers' experience and the improvement of physical fitness, the increase of training volume has less and less impact on exercise ability. At this time, it is not enough to maintain the training intensity in the third stage, and it needs to enter the lactic acid accumulation zone to improve. At this point, the training intensity changes from aerobic to anaerobic, and the accumulation of lactic acid increases.
5. Your body's limit zone
Heart rate up to 90 percent of maximum heart rate, or even 100 percent. When working at 100 percent of your ability, your heart rate will approach or even exceed your theoretical maximum heart rate. However, if this limit is approached frequently or for a long time, the body will have difficulty adjusting to this stress, which is a sign of danger. Therefore, in the vast majority of cases, we should keep our training heart rate below 90% of the maximum heart rate.
Keeping an eye on your heart rate while exercising can not only help you achieve your exercise goals, but also help you avoid many potential hazards, especially when you are challenging difficult sports.