Whether it is because of health, shaping, weight loss or other reasons, more and more people are joining the team of sports, and there are many forms of exercise: running, swimming, ball games, cycling and so on.
There are many kinds of exercise modes that can be selected, but no matter what kind of exercise, keeping it within the appropriate intensity range can get the best effect.
How do you control your exercise intensity? This is what Xiaobian wants to talk to you today – heart rate monitoring.
A little more professional athletes may know that they monitor exercise intensity through heart rate, but many people still don’t know the correlation.
Take the babies who want to lose weight for example.
Many babies firmly believe that as long as they exercise a little longer, they can achieve a good effect of consuming fat.
As a result, they are half tired, but they still stick to their colorful meat! Before talking about heart rate monitoring, let’s briefly understand the concept of heart rate.
Every pulse of a person represents an effective heart beat.
The number of heart beats per minute is the heart rate.
Heart rate is the most direct indicator of our heart health.
Many international professional sports medical institutions give clear suggestions: through the data monitoring of heart rate changes, we can indirectly control the exercise intensity, and then clearly understand the physical condition during exercise, so as to avoid excessive intensity damage to the body.
Moreover, when the caution rate is controlled in an appropriate range, the fat consumption is the largest, and the effect of fitness or weight loss is the best.
Heart rate monitoring plays an important role in cycling.
Cycling is an aerobic exercise with a large amount of exercise.
As mentioned above, heart rate monitoring can clearly tell you the change value, curve and peak value of heart rate during cycling, so as to ensure that within the appropriate intensity range, it can not only meet the pleasure of cycling brought by the increase of heart rate, but also prevent the pressure on the heart caused by too fast heart rate, Avoid accidents! What heart rate range is suitable for cycling? 1.
Warm up and relaxation: warm up and relaxation can be completed in the car or before getting on the bus, but the center rate of the whole process should be kept between 50-60% of the target heart rate range.
If it is too low, the intensity is not enough.
In this way, you may need more time to mobilize all functional systems of the body.
If it is too high, the intensity is too high, It is equivalent to skipping this stage and directly entering the exercise period.
Riding: during riding, we will choose different exercise intensity for heart rate monitoring because of different purposes.
If the purpose of our riding is to better reduce fat or control body fat rate, we can get the best sports effect by controlling the heart rate in the range of 60-70% bull’s-eye rate and cycling for a long time as possible.
If someone wants to improve our heart capacity, increase heart stroke output, increase vital capacity, increase maximum inspiratory capacity and effectively improve aerobic function through cycling, our heart rate should be controlled in the range of 70-80% of the target heart rate.
If we want to improve our anaerobic ability by riding, we need to have a fast speed and feel a little discomfort, increase the respiratory rate, and control the heart rate in the range of 80-90% of the bull’s-eye rate.
If we want to further improve the anaerobic capacity and muscle tolerance, we should consume glycogen to the greatest extent, achieve the fastest speed and the shortest time, breathe vigorously, and our heart rate will reach the target rate range of 90-100%.
For example, a 40 year old cyclist’s quiet heart rate is 60bpm.
In order to improve his aerobic exercise ability, he should effectively use riding to consume his glycogen.
His effective training area is in the range of 70-80% bull’s-eye rate.
Calculation method: theoretical maximum heart rate = 220-age = 220-40 (the error rate of this formula is large, so it is recommended to carry out cardiopulmonary endurance test CPET), heart rate reserve = maximum heart rate quiet heart rate = 180-60, lower limit of target heart rate = heart rate reserve * 70% + quiet heart rate = 120 * 70% + 60, upper limit of target heart rate = heart rate reserve * 80% + quiet heart rate = 120 * 80% + 60, So his priority training target heart rate range is 144-156bpm.
How to better realize the heart rate monitoring? Once the heart rate monitoring is improper and the output of the maximum heart rate for a long time, the heart will bear a great load, and the breathing will not keep up with the rhythm.
The most serious will be cardiac arrest, and the lighter may be injured.
Due to the special nature of cycling, the arms and torso are mostly static work, and the legs are mostly dynamic work.
The change of heart rate will vary according to the speed of pedaling and the fluctuation of terrain.
Therefore, for better heart rate monitoring, strong lower limb support is very important, such as the training of lower limb muscle strength, muscle endurance and explosive power! In addition to training for lower limb muscles, you can also do some aerobic training, which can not only further help you monitor your heart rate more accurately, but also improve the target heart rate range, heart rate variability and maximum heart rate…