How to judge the intensity of exercise

The exercise intensity for each age group is different, which is calculated based on the average heart rate of each age group. Generally, young people have a higher heart rate and can adapt to high-intensity exercise, but are not suitable for long-term high-intensity exercise. For the elderly, you should adopt low-intensity exercise so that you can exercise your body, so it is recommended that you understand how to calculate the intensity of exercise.

When a person is at rest, the heart rate is generally 60-100 beats/minute; the heart rate for moderate-intensity aerobic exercise = maximum heart rate × 60%-70%; and each person's maximum heart rate is generally calculated using the formula "220-age". Therefore, when exercising, we can monitor the intensity of exercise by ourselves through heart rate.

First, subtract his actual age of 45 from 220 to get the number 175, and then multiply it by (60%-70%) to get a range value: the lower limit is 105 times and the upper limit is 122 times. If the man's heart rate remains between 105 and 122 beats per minute during exercise, then he is exercising at a moderate intensity.

The maximum heart rate is 200; the heart rate during high-intensity exercise is 160; the heart rate during medium-intensity exercise is 140; the heart rate during low-intensity exercise is 120. 30 years old: the maximum heart rate is 190; the heart rate during high-intensity exercise is 152; the heart rate during medium-intensity exercise is 133; the heart rate during low-intensity exercise is 114. 40 years old: the maximum heart rate is 180; the heart rate during high-intensity exercise is 144; the heart rate during medium-intensity exercise is 126; the heart rate during low-intensity exercise is 108.

This article introduces how to judge the intensity of exercise. I believe you all know that the intensity of exercise can be calculated based on our heart rate, so we recommend that young people know how to judge the intensity of exercise so as not to cause a too fast heartbeat or excessive exercise. I hope everyone can calculate their own exercise intensity.