Many people have this experience:
Most runners can use the smart bracelet to measure their heart rate while running, but don't know what's wrong with different heart rate responses?
How fast is your heartbeat best for you?
How to use your heart rate to help you improve your athletic ability?
Also, some beginners are more likely to be unable to persist in running due to lack of psychological resistance and lack of lung capacity due to sore feet and high heart rate.
Today we share a low heart rate exercise that doesn't hurt.
The MAF training method can help you solve these problems and remind you that the running process is less painful and more likely to carry out the next run.
Reasonable exercise heart rate is very important to ensure sports safety! smart bracelet
In the exercise, if the exercise heart rate is too high, it can cause nausea, dizziness, chest tightness and other symptoms, which may affect the health of the body.
In contrast, low heart rate is not harmful to the body, but it often does not achieve the desired effect.
What is the effective heart rate for exercise?
The heart can only change with a certain amount of exercise intensity, but it can't be too intense, or it will become anaerobic.
This heart rate range is called the effective heart rate zone.
After mastering the effective heart rate zone, you can control the amount of exercise and intensity in different movements: for example, the maximum exercise rate of 50% to 60% is beneficial to the warm-up and relaxation of the body.
The maximum movement heart rate of 60-70% can improve motor ability and reduce liposuction.
The maximum exercise heart rate of 70 to 80 percent increases strength and endurance simultaneously.
Greater than 85% is more effective for endurance.
How to calculate your maximum heart rate?
1. First 180 minus the age, then adjust the results according to the health situation
2. Severe illness (i.e. disease that affects movement, such as heart disease, high blood pressure) or a new recovery (just after a good illness or discharge)
3. Beginners who have not exercised or exercised only intermittently in the past two years, have a cold more than twice a year and have allergies, minus 5
4. Continue to exercise at least 4 times a week for more than 2 years, without injury in the exercise, without the problem of 2 or 3 above, plus 5
Let's say that a person of 30, who has no 2 or 4, is a beginner who is in compliance with 3, which is 180-30-5= 145, which is the maximum heart rate that you have when you're using MAF.
It is concluded that the maximum heart rate after you at any time of training, keep your heart rate on the maximum heart rate and range - 10, according to 30 examples above, is to keep the heart rate in 135-145 interval, and, as far as possible close to 145 as well.
How to use maximum heart rate to assess exercise ability? smart bracelet
Heart rate is based on your movement force and vital capacity and other physical qualities, assuming a 30 average in 145 heart rate for 1 hour running, can run 7 km, but 1, 30, has more than two years continuous training base, with 145 heart rate continues to run, can run 9 km.
So how do we know if we're going up, we're going to use self-evaluation.
The method mentioned in the MAF article is to test it in 8 kilometers. If the beginner feels 8 kilometers long, it can be reduced to 4 or 5 kilometers by itself. The principle is the same.
Note that the preconditions of the test are fully warmed up, not including warm-up and cooling time.
We look at the whole process of MAF, which is divided into three phases: warm-up, continuous movement and cooling.
I'll give you an example.
If 30 years old, MAF maximum heart rate 145 people, assume normal heart rate is 75.
Warm up: a minimum of 15 minutes for warm up, the first minute of warm up, the heart rate up to 80, 2 minutes, and 85,3 minutes later, 90, and slowly, 15 minutes to 145.
Continuous movement: to keep the heart rate in 145, if exceeded, slowing their movement speed, beginners the most difficult to master, the most ugly is also one of the places, sometimes simply running up, can only walk fast, is often beyond some of the old people.
Cooling: a minimum of 15 minutes to cool down, and slowly cool down by doing the opposite of the warm-up, but not the same. Cooling is required to drop to 85, which is normal heart rate plus 10.
How to plan the total exercise time?
If you have an hour, warm up for 15 minutes, keep exercising for 30 minutes, and cool for 15 minutes.
Specifically, if you only have 30 minutes, then warm up for 15 minutes, then go straight to the cooling step and not suggest a time to warm up and cool down.smart bracelet
After the warm up, enter the continuous movement stage, and the test begins:
One kilometer takes six minutes
2 km in 6 minutes and 10 seconds (referring to the time when the second 1 kilometer takes time, the following is the same)
3 km takes 6 minutes and 25 seconds
4 km takes 6 minutes and 40 seconds
It takes 7 minutes 5 kilometers
6 km takes 7 minutes and 20 seconds
7 kilometers in 7 minutes and 40 seconds
8 km takes 8 minutes
In accordance with the law, the first 1 km should be is the fastest and the slowest last 1 km should be available, and increasing the time, if not, that is not doing enough to warm up, according to the test way, suggest 1 test once a month, you can find yourself slowly in progress.