Jogging on a treadmill can be very easy, run for 30 minutes at the most comfortable pace, and don't think about whether your workout intensity is sufficient to achieve fitness goals. What I am talking about today is how to measure your heart rate under high-intensity exercise. Using your age, desired outcome, and current physical condition, you can measure the heart rate range that best suits you.
1. Find out the resting heart rate
Resting heart rate refers to the number of beats per minute in a sober, inactive quiet state. A great way to calculate it is to pulse for dozens of seconds and multiply it by six. Be sure to do it as the first thing after the morning or after a long break to avoid variables. After a few months of exercise, you will find that your resting heart rate has dropped.
2. Find your maximum heart rate
As you get older, your heart rate will decrease. Your maximum heart rate (MHR) can be calculated this way: 220-your age (years) = MHR.
3. Find the right heart rate interval
Warm-up heart rate
Be sure to warm up before starting aerobic exercise. The warm-up heart rate should be half your maximum heart rate.
Heart rate during fat burning
Research shows that when you reach 50% of your maximum heart rate, you can begin to burn fat. The optimal heart rate range for fat burning is between 60% and 80% of the maximum heart rate. If your goal is to burn fat and you are a fitness rookie, try to keep your heart rate at about 60% of your maximum heart rate. Gradually accelerate with time. If your goal is to burn fat, try aerobic exercise on a treadmill at least four times a week.
Heart rate at cardiovascular health
To maximize cardiovascular health, your heart rate should be between 60-80% of your maximum heart rate. Ideally, after 6 months of fitness, your heart rate will be controlled within the 70-80% maximum heart rate interval. When the cardiovascular area reaches this good category, bodily functions naturally increase the ability to deliver oxygenated blood to the muscles. The metabolic carbon dioxide will also be more efficiently removed from the cells.
Endurance training heart rate
When the heart rate during training exceeds 80% of the maximum heart rate, metabolism is turned into anaerobic. Lactic acid accumulates in the blood and muscles do not get enough oxygen. A small amount of endurance training can increase the lactate threshold. High lactic acid or anaerobic thresholds are considered as major predictors of endurance training.
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