Benefits of Regular Exercise on Heart Rate

The heart rate will speed up after exercise, and proper and healthy exercise can also help maintain the health of our heart contraction function, so we can pay attention to it in normal times. Exercise is naturally better for our physical health, but we must also pay attention to the exercise heart rate. It is only beneficial to health under appropriate circumstances. So now let us understand what is the most appropriate heart rate for regular exercise.

What is an appropriate heart rate during exercise?

Since everyone's health and physical condition are different, the aerobic heart rate range for fitness exercises should also vary from person to person and from time to time. Here are some ways to determine your aerobic heart rate range:

1. People who are healthy and in good physical condition

The aerobic heart rate can be controlled at 120-180 beats/minute, which can be further divided into small exercise of 120-140 beats/minute, medium exercise of 141-160 beats/minute, and large exercise of 161-180 beats/minute.

2. If you want personalization, you can use the common formula to calculate

Reasonable heart rate during aerobic exercise = (maximum heart rate - resting heart rate - age) × Q + resting heart rate. The maximum heart rate in the formula is ≈ 210; the resting heart rate refers to the heart rate in a relatively quiet state before exercise; Q represents the amount of exercise, less than 50% is a small amount of exercise, 50% to 75% is a medium amount of exercise, and more than 75% is a large amount of exercise.

For example, if a person is 50 years old, has a resting heart rate of 76 beats per minute, and wants to do aerobic exercise with a small amount of exercise, the aerobic heart rate should be (210-76-50) × 50% + 76 = 118 beats per minute.

3. For middle-aged and elderly people, the simplest and safest method can be used

Suitable aerobic exercise heart rate = 170 - age. For example, if you are 60 years old, your heart rate should be controlled at 170-60=110 beats per minute when doing aerobic exercise. For the weak and older people, for safety reasons, you can choose (170-age)×0.9.

It is worth noting that the above content is only a general rule. It must be used flexibly according to the specific situation during implementation. The health status, environment, season, mood, etc. at different times will have a certain impact on the choice of exercise volume. At this time, the exercise intensity and exercise time should be reduced accordingly, and the heart rate index should also be reduced accordingly to ensure safety.