What is your heart rate during exercise?

We all know that our heart rate during exercise is related to the physical exercise we perform in our lives. We believe that everyone should try to exercise according to their own heart rate in life, especially the elderly. Your heart rate is relatively low, you are more suitable for low-intensity exercise, and you must avoid problems such as muscle strain. Let us now understand what the heart rate is during exercise.

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.

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 calculation formula is: 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 both aerobic and anaerobic exercise. Although aerobic and anaerobic exercise are different forms of exercise, they can both increase heart rate during exercise[1].

In order to let you understand your heart rate during exercise, we recommend that you have a certain understanding of the measurement method introduced above. This will be of great help to you in adjusting your heart rate and strengthening your body. If we want to get rid of the symptom of irregular heartbeat during exercise in our lives, we need to exercise appropriately.