Its basic method is to promote the burning of body fat through exercise on the premise of ensuring the basic energy and essential substances needed by human body, so as to achieve the purpose of reducing body fat accumulation. The so-called bull's eye rate is the target heart rate. It refers to the intensity target that the heartbeat is expected to reach and maintain during exercise.
Heart rate is the frequency of periodic mechanical activity of the heart, that is, the number of beats per minute. Heart rate can reflect the intensity of exercise, and it is the most commonly used simple index to evaluate the intensity of exercise, the level of exercise training, the functional state of human body and the recovery ability after exercise.
The so-called bull's eye rate is the target heart rate. It refers to the intensity target that the heartbeat is expected to reach and maintain during exercise. Generally speaking, it is a heart rate range, expressed by how many times per minute; It can also be expressed by the number of beats per 10 second. For example, the bull's-eye rate is 120- 132 times/minute, and it can also be expressed as 20-22 times/10 second.
During the exercise, the intensity is too low, the exercise is invalid or the effect is not good; Excessive strength may do harm to the body. In order to achieve good exercise effect, it is necessary to exercise with appropriate exercise intensity.
Usually we will have such an experience, the greater the intensity of exercise, the faster the heart beats; The lower the intensity of exercise, the slower the heartbeat. This is because under a certain exercise load, the exercise intensity is directly proportional to the heart rate, that is, the greater the heart rate, the greater the exercise intensity, and the heart rate can indirectly measure the exercise intensity. Therefore, we can judge whether the exercise intensity reaches the expected goal by monitoring the heart rate. The heart rate reflected by this expected exercise intensity is the bull's eye rate.
Bull's-eye rate is an important index reflecting exercise intensity. There are many ways to determine the bull's-eye rate, such as calculating by general formula; It can also be calculated by special formula combined with test data. At present, there are two commonly used calculation formulas.
(1) Maximum heart rate method:
The highest heart rate of a person is 220 minus age.
Lower limit of bull's-eye rate = maximum heart rate? 50%; Bull's-eye rate = maximum heart rate? 60%
For example, a 20-year-old person has a maximum heart rate of 220-20 = 200; So, the lower limit =200? 50%= 100 (times/minute); Upper limit =200? 60%= 120 (times/minute).
So the bull's-eye rate calculated by the maximum heart rate method is 100- 120 (times/minute).
(2) Heart rate reserve method:
The heart rate reserve is the maximum heart rate minus the quiet heart rate.
Lower limit of bull's-eye rate = (maximum heart rate-quiet heart rate)? 20%+ quiet heart rate;
Upper limit of bull's-eye rate = (maximum heart rate-quiet heart rate)? 40%+ quiet heart rate.
The bull's-eye rate calculated by heart rate reserve method takes into account the individual's quiet heart rate, which has certain personality and is more targeted than the result calculated by maximum heart rate method. Therefore, we recommend the heart rate reserve method to calculate the target heart rate.
The accurate bull's-eye rate range should be obtained through special tests (how to measure professionally will be introduced below). We should go to a special institution (peak weight loss) to determine the bull's-eye rate in exercise through professional testing methods.
According to the research results, the target rate of obese patients during exercise to lose weight is generally 20-40% of quiet heart rate+heart rate reserve. The bull's-eye rate can be changed in different periods of exercise to lose weight, and it needs to be retested to determine the range of bull's-eye rate during exercise.