What is a healthy heart rate after exercise?

Life lies in movement. Reasonable exercise can not only ensure our health, but also get rid of fat and have a sexy figure. Health and beauty are what everyone pursues. A good body is the basic guarantee for our work. Therefore, exercise has become one of the important ways for everyone to stay healthy. Heart rate after exercise is also an important manifestation of our health. We not only need to exercise, but also need to exercise reasonably. So do we understand our heart rate after exercise? I hope my expression can be helpful to everyone.

Exercise heart rate refers to the heart rate state maintained by the human body during exercise. Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. Maintaining the optimal exercise heart rate is important for both exercise effects and safety. Heart rate is especially important for people with three highs. If the heart rate is too high, it will be detrimental to physical health, causing nausea, dizziness, and chest tightness. For diabetic patients, it will cause a sharp drop in blood sugar, and the fat reduction effect will not be good. A low heart rate does not harm the body, but the exercise effect is not good.

Just like other organs in the human body, the cardiovascular system can only be improved under the stimulation of a certain exercise intensity, but this intensity cannot be too high, otherwise it will become anaerobic metabolic exercise. This heart rate range is called the "effective heart rate zone". After mastering the effective heart rate zone, you can control the amount and intensity of exercise when doing different sports.

First, remember your pulse rate when you are at rest. You can feel your heartbeat on your neck (above the clavicle), wrist, or directly on your chest. Then count for 15 seconds and multiply by 4. This way you will know your heart rate when you are at rest.

The second step is to determine the maximum heart rate according to age. Generally speaking, the younger the age, the higher the heart rate. The formula for calculating exercise heart rate is as follows: Men's maximum heart rate = 205-age/2. Women's maximum heart rate = 220-age.

Third, determine the effective heart rate range during exercise. For ordinary exercisers, 60%~85% of the maximum heart rate is a suitable and effective exercise heart rate range. For the elderly, 130~140 is most suitable.

Whether it is aerobic exercise or anaerobic exercise. Only by having a suitable heart rate can you achieve better exercise results. The commonly used formula is (maximum heart rate - heart rate before exercise) / 2 + heart rate before exercise. This formula can reflect the individual heart rate of different genders and ages. This formula applies to aerobic and anaerobic exercise. Although aerobic and anaerobic exercise are different forms of exercise, they can both increase the heart rate during exercise.

For example, in interval training involving sports such as swimming, the heart rate is generally controlled within the optimal range of 120-150 beats/minute. Generally, the heart rate of students during morning exercise and running is controlled at 130-150 beats per minute. For adults, the intensity of exercise can be controlled by 170-age. So, whether you are doing aerobic exercise or anaerobic exercise, you can use that formula to know your optimal heart rate when exercising.

In recent years, incidents of sudden death due to heart disease have frequently appeared in the news. When it comes to heart problems such as angina, arrhythmia, and atrial fibrillation, many people seem to be able to identify with them. Your heart feels uncomfortable when you are angry, and it also feels uncomfortable when you are happy; your heart cannot bear it if you exercise too fast, and it also cannot bear it if you do not exercise. Faced with so many heart problems, how can we exercise more scientifically?

In fact, it is not difficult to find exercise that is good for heart health. The difficult part is how to master the "degree" of exercise. Before you start exercising, it's best to make an "exercise plan" for heart health. We all know that doctors have "medicine" to treat diseases, but they must also have "prescriptions". "Prescriptions" are the key to curing diseases. The same principle applies to exercise. Everyone's physique, medical condition, lifestyle, and mental state are different. Therefore, people with poor heart should not only consider which exercises are good for the heart, but also consider what kind of exercise is suitable for them and "design" an exercise plan that suits them.