Do you know what is the best heart rate during exercise?

I often tell my friends that the proper amount of exercise for 150 minutes per week is the same as the 90 minutes of intensive exercise every week. But do you know the difference between easy exercise, moderate exercise and intensive exercise?

Exercise target heart rate The American College of Sports Medicine (ACSM) believes that the intensity of exercise is usually related to the following three factors: the percentage of the fastest heart rate, the rate of self-induction, and the amount of metabolism. It sounds a bit complicated, but we can distinguish it from a simple heart rate. Do you know your maximum heart rate?

If you are careful enough, you will find that there are many ways to help you calculate your best heart rate. Of course, I also have a formula here, you can refer to it.

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Output heart rate at the best exercise = (220 - age - quiet heart rate value) × maximum heart rate percentage + quiet state heart rate.

The right amount of exercise is equivalent to 60% of the maximum heart rate
Intensive exercise is equivalent to 80% of maximum heart rate
Super intensive exercise is equivalent to 90% of maximum heart rate
For example, a 24-year-old young man has a heart rate of 65 beats per minute in a quiet state, so his best workout heart rate can be calculated like this:
Moderate exercise (60% of the maximum) standard - (220-24-65) × 0.60 + 65 = 144 times / minute
Intensive exercise (80% of the maximum) standard - (220-24-65) × 0.80 + 65 = 170 times / minute

If you still don't figure out what's going on, or if you are not sensitive enough to the numbers, some websites can directly input your heart rate in a quiet state and automatically help you calculate the best exercise output heart rate you want to know. And the website I personally prefer to go to is, you can quickly find the information I want to view.

Other formulas also have calculations of metabolic amounts. The amount of metabolism mentioned in many articles actually refers to the "metabolism". I believe that for most people, this concept is too abstract. We can understand this in another way:

Moderate exercise = 4~6 metabolic amounts

I know that you must ask again "How are the four metabolic quantities calculated? What does it mean?" The following table will very accurately label the activities of different content and the amount of metabolism to be consumed:

Metabolism: Activity content
1 Rest quietly, watch TV, read books
1.5 Dining, copywriting, diving, bathing
2 Engage in simple labour (such as doing housework), go out for a walk
3 brisk walking (4 km / h), cycling (8.85 km / h), bowling, golf, heavy chores
4 walking (4.83 km / h), cycling (12.87 km / h), tennis for two, cleaning the weeds in the backyard
5 walking (6.43 km / h), cycling (16 km / h), skating or roller skating, gardening (such as tumbling, etc.)
6 walking (8 km / h), cycling (17.7 km / h), single tennis, chopping wood, snow sweeping
7 jogging (8 km / h), cycling (19.31 km / h), playing basketball
8 running (8.85 km / h), cycling (20.92 km / h), intense basketball game
9 handball match, squash
10 running (9.65 km / h)

Where is the bottom line?
Everyone should find out their own best exercise target heart rate, and keep in mind the values ​​shown above, and you should also know where your bottom line is, which is the minimum heart rate you should have when you exercise. On this basis, try to ask yourself to achieve this right amount of heart rate, and adhere to at least 150 minutes of moderate physical exercise every week. You can go to work by bike, or walk back home from the bus stop, even if you just dance to the grandmother in the square, "the most dazzling national style", you will save the cost of a large fitness club.

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