What is the relationship between heart rate and exercise?

Friends who want to exercise and keep fit should not ignore the relationship between exercise and heart rate. Only by paying attention to these exercise issues can we achieve more ideal results for our fitness. And when we understand the relationship between exercise and psychology, we can know what kind of exercise intensity to choose that is more suitable for our physical condition.

Just like other organs in the human body, the cardiovascular system can only be improved under the stimulation of a certain exercise intensity, but this intensity cannot be too high, otherwise it will become 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 doing different sports.

First, remember your pulse rate when you are at rest. You can feel your heartbeat on your neck (above the clavicle), wrist, or directly on your chest. Then count for 15 seconds and multiply by 4. This way you will know your heart rate when you are at rest.

The second step is to determine the maximum heart rate according to age. Generally speaking, the younger the age, the higher the heart rate. The calculation formula is: Men's maximum heart rate = 205-age/2. Women's maximum heart rate = 220-age.

Third, determine the effective heart rate range during exercise. For ordinary exercisers, 60%~85% of the maximum heart rate is a suitable and effective exercise heart rate range. For the elderly, 130~140 is most suitable.

Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. The commonly used formula is (maximum heart rate - heart rate before exercise) / 2 + heart rate before exercise. This formula can reflect the individual heart rate of different genders and ages. This formula applies to both aerobic and anaerobic exercise. Although aerobic and anaerobic exercise are different forms of exercise, they can both increase heart rate during exercise[1].

For example, in interval training involving sports such as swimming, the heart rate is generally controlled within the optimal range of 120-150 beats/minute. Generally, the heart rate of students during morning exercise and running is controlled at 130-150 beats per minute. For adults, the intensity of exercise can be controlled by 170-age. So, whether you are doing aerobic exercise or anaerobic exercise, you can use that formula to know your optimal heart rate when exercising.

I believe that after understanding the sports common sense introduced above, every sports friend should have a more comprehensive understanding of these issues! Exercise itself can achieve better results for our physical health, but we must not be blind. We must make decisions based on our physical condition, not blindly pursue the amount of exercise.