During running, the heart rate reflects the strength, nature, energy metabolism and oxygen consumption, lactic acid accumulation, fatigue and recovery of the body and so on. Therefore, we can use heart rate as a measure of running, so as to control the intensity, density and quantity of running, make running exercise scientific and achieve the best results.
This paper analyzes the corresponding exercise intensity, exercise intensity classification, energy metabolism, oxygen consumption, blood lactic acid content, running attributes and applications, and self-feeling during running.
The change of running heart rate is directly proportional to the change of running speed, that is, running speed is slow, running speed is fast and heart rate is fast. Usually, the heart rate is 120 beats/min-130 beats/min, indicating that the runner's psychology has recovered and he can start the next run. In order to reduce lactic acid accumulation, you must wait until the heart rate drops to 120 beats/min before starting the next hard run with maximum intensity. However, when the heart rate is 170 beats/min-180 beats/min, as long as the heart rate drops to 130 beats/min, the next run can be started, which can develop aerobic and anaerobic metabolism ability more effectively and make the exerciser adapt to the hardships of speed and speed endurance training physically and psychologically.
Measure your heart rate as a reference heart rate before getting up in the morning, and then measure it once every morning. If the measured heart rate is roughly equal to the reference heart rate, it means that the amount of exercise is appropriate. If it suddenly increases more than 8 times, it means that the amount of exercise is too large, and running must be reduced or stopped temporarily.
Resting heart rate
Resting heart rate refers to the number of heartbeats per minute of normal people in a quiet state. In a quiet state, the normal heart rate of adults is 60 ~ 100 beats/min, and the ideal heart rate should be 55 ~ 70 beats/min (the heart rate of athletes is slower than that of ordinary adults, generally about 50 beats/min). Usually, people's heart rate is the lowest in sleep or other inactive States, and then increases with the increase of physical activity.
Maximum heart rate
The maximum heart rate, that is, the limit heart rate, increases with the increase of exercise load, and reaches the highest level when the oxygen consumption and heart rate can not continue to increase under the maximum load intensity. Generally speaking, it is the maximum heartbeat per minute, which can be achieved when people sprint to exhaustion, and the maximum heart rate will decrease with the growth of people's age.
Usually, the simple formula for calculating the maximum heart rate is "maximum heart rate =220- age", but this algorithm has a big deviation. The more accurate formula is: maximum heart rate = 205.8-0.685 × age.
First, the role of heart rate in running and its impact on the body.
1) Heart rate: 120- 130 beats per minute.
Energy consumption: 6-7.5 kcal/min, consumption percentage: 40-50%, blood lactic acid content: 2-3mmol/L, exercise type: aerobic, exercise intensity: small, exercise intensity percentage: 40-50%, exercise breathing: relaxed and natural;
2) Heart rate: 140- 150 beats/min.
Energy consumption: 8.5- 10 kcal/min, consumption percentage: 60-70%, blood lactic acid content: 3-4mmol/l, exercise type: aerobic, exercise intensity: moderate, exercise intensity percentage: 60-70%, exercise breathing: panting but controllable;
3) Heart rate: 160- 170 beats/min.
Energy consumption: 1 1.5- 12.5 kcal/min, consumption percentage: 80-90%, blood lactic acid content: 4-7mg /L, exercise type: aerobic+anaerobic, exercise intensity: large, exercise intensity percentage: 60-.
4) Heart rate: 180 beats/min.
Energy consumption: 14 kcal/min, consumption percentage: 100%, blood lactic acid content: 7- 10mg mol /L, exercise type: anaerobic, exercise intensity: limit, exercise intensity percentage: 100%, exercise breathing.
Second, the influence of heart rate interval on running effect.
A) Maximum heart rate: 50-60% warm-up and relaxation area
The pace of this interval is relatively easy, suitable for warm-up or recovery after running, so that muscles can gradually relax from tension.
B) Maximum heart rate: 60-70% fat burning area.
The pace of this interval is relatively slow, suitable for jogging and long-distance running training, and it is also the best interval for burning fat.
C) Maximum heart rate: 70-80% glycogen consumption area.
The rhythm of this interval is gradually accelerated, although it will continue to burn fat, but the main energy supply is carbohydrates. Therefore, the running training in this interval is glycogen consumption, and it is also a good aerobic training, which is suitable for improving physical training and a better pace training.
D) Maximum heart rate: 80-90% lactic acid accumulation area.
When training reaches a certain level, it becomes more and more difficult to improve, and it is necessary to increase the training intensity. From aerobic to anaerobic, the accumulation of lactic acid increases. This range is suitable for improving the ability of high strength and high speed.
E) Maximum heart rate: 90- 100% of the body limit area.
When the intensity of exercise is too high, glycogen will gradually run out, and it can no longer replenish the energy needed by the body in time. At this time, the body will be in a state of burden, physical exhaustion, cardiopulmonary burden, unable to persist for a long time, and will face sports injuries.
After knowing your heart rate, I suggest you wear a heart rate meter if you can, so that you can monitor your heart rate during running. So we can adjust the intensity of running according to the heart rate. From beginners to professional runners, we must know how to train step by step to improve our physical strength and intensity. You can't blindly pursue high-speed running, otherwise you will be easily injured.