The effect of heart rate zones on the body
During running, the heart rate reflects the intensity and nature of running, energy metabolism and oxygen consumption, lactic acid accumulation, and body fatigue and recovery.
Heart rate is between 120~140 beats/min
The oxygen uptake is the maximum. When the heart rate reaches 140 beats/min, the heart rate increases again and the oxygen uptake decreases. The higher the heart rate, the lower the oxygen uptake.
Heart rate is between 120~150 beats/min
It is the effective value range of running. When the heart rate is below 120 beats/min, the body's blood pressure, blood composition, urine protein and electrocardiogram indicators have no obvious changes, so the fitness value is not great, and the exercise effect is not obvious.
Heart rate is between 120~180 beats/min
The running heart has a larger stroke output, with a heart rate of 150 beats/min as the maximum output, and the exercise effect is the best. If the heart rate is lower than 120 beats/min or higher than 180 beats/min, the pulse output will decrease.
Heart rate is between 140~160 beats/min
Running for moderate exercise intensity is the ideal speed running with the most significant effect of improving cardiopulmonary function.
Heart rate is between 150~180 beats/min
It can improve anaerobic metabolism and develop aerobic metabolism, which can effectively improve the functions of the cardiovascular system and respiratory system.
Heart rate is between 170 beats/min-180 beats/min
It is the index heart rate of intermittent running at different distances. It mainly increases the blood volume and contributes to the improvement and development of cardiopulmonary function.
Heart rate is above 180 beats/min
It is to maximize the ability to work under conditions of insufficient oxygen supply, and mainly develop the anaerobic metabolism of adenosine triphosphate and creatine phosphate.
So how do we know where our heart rate is and monitor it? In addition to medical equipment, we can choose a heart rate belt, heart rate monitor or smart watch with heart rate monitoring function for monitoring. A variety of heart rate monitors or smart watches with heart rate monitoring on the market now have a heart rate measurement function, and heart rate chest straps and armbands are also common heart rate measurement tools. Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health. Smart watches play an increasingly important role in our daily life and sports.
According to the metabolic circulation and energy consumption in the body in the different heart rate zones, we can calculate different exercise effects in different heart rate zones.