Exercise heart rate is a key index to measure exercise intensity, which can help us understand the state of the body in different exercise stages, and then scientifically plan training. Understanding the rhythm of heart rate changes can improve performance more effectively while avoiding excessive fatigue or injury. Today, we're going to look at how you can optimize your exercise program by exercising your heart rate.
What is exercise heart rate
Exercise heart rate refers to the number of heart beats per minute during exercise. It usually rises with increasing exercise intensity, reflecting the heart's efforts to meet the oxygen needs of the muscles. Understanding and monitoring exercise heart rate can help us control exercise intensity and make exercise both efficient and safe.
Whether it is outdoor sports, cycling, mountaineering or leisure sports, each has its unique charm, can let us sweat at the same time, feel the beauty of life.
The role of different heart rate intervals
During exercise, according to the different heart rate, we can divide into multiple heart rate intervals, each interval corresponds to different training effects.
Light exercise (50-60% Max heart rate) : This range is usually suitable for low-intensity exercise, such as walking or easy cycling, which helps to improve blood circulation, improve basal metabolism and restore physical condition.
Moderate intensity exercise (60-70% Max heart rate) : This is the best heart rate range for aerobic exercise, commonly seen in moderate intensity activities such as jogging and cycling. It helps to improve heart and lung function, increase endurance, and burn fat.
High-intensity exercise (70-80% of Max heart rate) : Exercise performed in this range, such as interval training or sprint running, helps to increase cardiorespiratory endurance, accelerate metabolism, and improve overall athletic performance.
Extreme strength (90-100% Max heart rate) : mainly used for short periods of high-intensity training, such as HIIT. This intensity of exercise can quickly improve anaerobic endurance, but should avoid maintaining in this range for a long time, so as not to cause excessive fatigue or injury.
Heart rate monitoring devices are very popular these days, from smart watches to professional heart rate bands that can help you stay on top of your heart rate. Through real-time monitoring, it can help you stay in the target heart rate range during exercise to ensure that the exercise effect is maximized.
Adjust your training schedule to your heart rate
For aerobic endurance: Long periods of training in the aerobic exercise zone, such as jogging or swimming, can improve heart and lung function and strengthen physical strength. For fat loss goals: If the goal is fat loss, you can choose a moderate intensity exercise of 60-70% of your maximum heart rate for more than 30 minutes to maximize fat burning. Increase speed and strength: High-intensity interval training (HIIT) can effectively improve anaerobic endurance and exercise speed, through short bursts of exercise to raise the heart rate, then gradually drop to a lower interval of rest, repeated cycle.
By properly monitoring your heart rate and scientifically arranging the intensity and duration of exercise, you can help you better achieve your exercise goals, whether it is to improve endurance, lose fat, or enhance overall physical fitness. Let your heart rate be your exercise compass and enjoy every workout healthily and efficiently!
Post time: Oct-24-2024
