Heart rate is a technical term used to describe the cardiac cycle, which refers to the number of times the heart beats per minute. In kinesiology or in professional training, we often hear the word "heart rate", but many people know very little about heart rate, and even many people think that heart rate is only something that professional athletes can use. For professional sports enthusiasts, heart rate is just a tasteless existence, and there is no need to care about it.
If you think so, then you are quite wrong!
It is not only professional athletes who can benefit from heart rate monitoring, heart rate is also something that ordinary athletes need to pay attention to. Scientific research has found that when athletes are training, if the heart rate cannot reach 120 beats/min or more within a certain period of time, it is difficult to achieve the expected exercise effect. In recent years, the frequent occurrence of athletes' sudden arrests and sudden deaths in high-intensity exercise centers are also caused by excessive heart rate.
It can be seen that the heart rate monitoring can not only effectively monitor and measure the physical condition of the athlete during the exercise, but also ensure that the athlete will not overtrain or undertrain, so that every training can achieve better results. . Through the monitoring of heart rate, athletes can make reasonable arrangements for the number, frequency and intensity of training.
So how should we monitor the heart rate? 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.
So, how should we know the exercise heart rate that suits us and use the exercise heart rate control to achieve the desired effect of exercise? Before that, we need to have a certain understanding of the measurement of heart rate.
Heart rate measurement and application
1, quiet heart rate:
The quiet heart rate refers to the normal heart rate of the human body without physical exercise, that is, the daily heart rate. The resting heart rate of a normal person is generally between 60 and 100 beats/min.
The resting heart rate will decrease with the increase of training time, which also shows the effectiveness of training. On the other hand, if you notice a sudden rise in your resting heart rate, it may be due to over-fatigue or over-training.
The best time to measure the resting heart rate is before waking up in the morning. At other times, you need to sit for 5 minutes before proceeding. Otherwise, the measurement result will be high. When measuring, you can press your hand on the carotid artery or the radial artery near the wrist to measure the complete pulse within one minute.
2, exercise heart rate:
Exercise heart rate refers to the state of the heart rate maintained by the human body during exercise. Whether it is aerobic exercise or anaerobic exercise, a proper heart rate is needed to achieve a better winter sports effect. Maintaining an optimal exercise heart rate is important for exercise results and exercise safety. If the heart rate is too high, it will be detrimental to your health, leading to nausea, dizziness, chest tightness, etc.; although a low heart rate is not harmful to the body, it will affect the effect of exercise.
3. Maximum heart rate:
When the human body performs exercise load, as the amount of exercise increases, oxygen consumption and heart rate also increase. At maximum load intensity, the highest level of heart rate reached when oxygen consumption and heart rate cannot continue to increase is the maximum heart rate. For most people, the maximum heart rate gradually decreases with age, and the maximum heart rate is usually 170 to 200 beats/min.