1 What is heart rate?
Refers to the normal state of quiet heart rate per minute, also known as quiet heart rate, usually 60 to 100 times / min (bpm), due to age, gender or other physiological factors to produce individual differences. In general, the younger, the faster the heart rate, the elderly heart beat slower than the young, women's heart rate faster than the same age, these are normal physiological phenomenon.
2 What is the maximum heart rate?
Refers to the exercise load, with the increase in the amount of exercise, oxygen consumption and heart rate also increased, the maximum load intensity, oxygen consumption and heart rate can not continue to increase the heart rate reached the highest level. Therefore, in determining the maximum working capacity and maximum oxygen consumption, the maximum heart rate is an important reference.
The most popular theory of the most popular heart rate formula is:
male maximum heart rate = 220 - actual age
female maximum heart rate = 226 - actual age
3 maximum heart rate percentage
Refers to the current heart rate as a percentage of the maximum heart rate. Aerobic exercise in general refers to the body's real-time heart rate maintained at the maximum heart rate between 60% -80%.
4 Heart rate mode introduction
We calculate the value of each of your heart rate ranges based on your gender, age, and status, and convert the value to the maximum heart rate percentage and the range of the current movement.
Warm-up range: less than 60% of the basic warm-up activities, want to lose fat friends must reach more than 60% Oh.
Frying range: 60% -70% of the best results, but the duration of sustained exercise as long as possible to maintain more than 30 minutes.
Heart and lung range: 70% -80% can improve the ability of heart and lung, so that your mental state has been effectively improved.
Endurance range: 80% -90% can improve the level of endurance, thereby improving your athletic performance.
Anaerobic interval: more than 90% close to anaerobic exercise, suitable for appropriate intermittent exercise, need to pay attention not to exceed the maximum heart rate.