Calculating the average heart rate during running is a very effective means to evaluate a person's exercise intensity. Especially for novices, because novices usually run too fast or too hard, their heart rate will be higher than the average, so they can't get good fitness effect and dampen their enthusiasm for sports.
Which means it's time for me to play again Hi, Mr Gui Jun, I'll tell you something about running heart rate.
Take heart rate as the standard reference number of running intensity.
Jason R. Karp, a sports physiologist, wrote an article entitled "Improving Running Quality by Training Heart Rate". He pointed out that the contraction rhythm of the heart is not only the simplest, but also the best way to know your running intensity. Your heart rate fluctuation during running is predictable, and you can use it as a reference tool to estimate your running intensity.
Heart rate calculation formula
Karp published two formulas to calculate the heart rate during running. The first formula is to subtract your age from 220 to get your maximum heart rate. The maximum heart rate of a 32-year-old person is 188 beats per minute.
The second formula is called chi-square formula, and we use this formula to get your average heart rate when you run. The calculation method is to subtract your resting heart rate from your maximum heart rate. If the normal pulse of a 32-year-old person is 60 beats per minute, then subtract 60 from 188, and his average heart rate is 128 beats per minute.
Heartbeat frequency interval
People who run moderately every day have their own heartbeat frequency range. However, if you want to get the ideal exercise effect, you must work hard on it. When your heart rate is 70% to 80% of the maximum heart rate, you are doing aerobic running, but it is difficult to achieve and needs some practice.
For a 32-year-old man, the heart rate range of his aerobic running is 188 (maximum heart rate) x 0.70 = 132 to 188 x 0.80 = 150. The heart rate of aerobic running of runners is 132~ 150 times per minute. Karp also stressed that the formula of "220 minus age" is only an estimate, so 10~ 15 minutes can be subtracted.
Daily running interval
The American Heart Association's Heart Frequency Table has a wider range of exercise intervals. If you don't pursue high-intensity exercise and just want to do daily jogging, then this table will be very suitable for you. The association table still uses the algorithm of subtracting age from 220, but the interval is expanded to 50% to 85% of the highest heart rate. Running in this range can still get the ideal exercise effect.
Find a way that really suits you.
Because everyone has different physiological functions and fitness needs, based on a conventional standard, monitoring your heart rate during running can really find your own running heart rate. When looking for your best running heart rate, you should consider the influence of external factors such as age, running intensity, overall health and even running road conditions.