The Olympics are drawing to a climax,do you really know how to run？
The Olympic Games is a sporting event that affects the hearts of people all over the world, and once again ignited our attention and enthusiasm for sports. Although most of us are not as good as physique and professional level of Olympic athletes, we certainly have sports and fitness habits in our daily lives, and running is a very common one.
When usually run, many of us may only focus on the two data: speed and distance. In fact, these two data are not very important for body fitness.
For ordinary people, comfortable running and slight sweating are the most important health indicators. The word "comfort" is an everyday word that cannot be quantified. While from a scientific point of view, a good heart rate is "comfortable" data performance.
1. Maximum heart rate
If we want to know what state we are "comfortable" with when running, we must first know a piece of data: the maximum heart rate.
Generally speaking, the maximum heart rate is calculated like this, the formula is 220-your age. For example, if you are 40 years old, then 220-40 is 180 beats per minute. That is to say, a 40-year-old person has a maximum heart rate of 180 bpm. But this is a theoretical value.
Everyone's body is different. Suppose that a 40-year-old fat man and a forty-year-old thin man have completely different heart rates.
Therefore, we need to do an actual measurement of the maximum heart rate. There are three ways to measure the maximum heart rate. The first is the playground mode, running 3 kilometers (7.5 laps in the playground), the second is the climbing mode (400 meters uphill at a slope of 10-15 degrees), and the third is the treadmill mode.
Take the treadmill as an example:
The first step is to run at the most comfortable and easy running (8 kilometers per hour) state, run for ten minutes to warm up, and sweat slightly.
The second step is to run on a treadmill at a speed of 12 kilometers per hour (5:30 seconds pace)
In the third step, each run for 2 minutes, rise 1 degree, continue to rise, do not change the speed.
Of course, running at maximum heart rate is very tiring. It is said that when the measured maximum heart rate value is close to the theoretical maximum value, it may cause vomit. This is a cruel experiment.
2. Resting heart rate
Resting heart rate, this concept does not refer to your heart rate when you are sitting in the office and not moving but refers to your lowest heart rate during the morning when you wake up. The purpose of the resting heart rate is to calculate the reserve heart rate, by subtracting the resting heart rate from the maximum heart rate, so that with the reserve heart rate, the heart rate can be used more accurately to monitor the training intensity.
There are two ways to test, the first is to press the pulse of the wrist with your hand for 20 seconds. At the same time, record the number of heartbeats for these 20 seconds, and then ×4, which is your current resting heart rate. The second method is to test with a heart rate monitor. This is relatively accurate and easy.
If an ordinary person does not train, his resting heart rate should be 65 to 75 bpm, but for a long-term aerobic training runner, his heart rate should be below 60 to 50bpm.
3. Heart rate reserve (%HRR)
American physiologist Camone proposed a reserve heart rate.
Reserve heart rate = maximum heart rate-resting heart rate
This reserve heart rate is generally not needed by everyone, but it is very helpful for training and marathon competitions. Based on the following "training intensity heart rate".
Training intensity heart rate = percentage of target training intensity * (maximum heart rate-resting heart rate) + resting heart rate.
Let us give a few examples:
If you want to do aerobic training and run easily, then the heart rate percentage interval is 59%-74%.
Apply formula:
Training intensity heart rate=59%*(180-60)+60, equal to 130 bpm
Training intensity heart rate=74%*(180-60)+60, equal to 150 bpm
So your aerobic heart rate interval for easy running should be between 130-150bpm.
4.The heart rate zone
Many of us wear a sports watch or heart rate belt when running. You can see your heart rate when running this way. However, although wearing a sports watch is sufficient for normal running, it is not enough to be used as professional training such as a marathon. Here we are going to talk about a scientific term called heart rate zone.
According to the above example, the aerobic zone heart rate for easy running is between 130-150bpm.
Then for a marathon, the training intensity heart rate percentage is 74%-84%, and the calculated heart rate interval should be between 150-160bpm.
Running and training are completely different, so you have to adjust them according to your interval.
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5.Heart rate drift(Cardiac drift)
Some people may say that I have done strength training before and I am in good health. Others will say that I can run a marathon very well... Does the above situation mean that you can increase your training intensity? For example, can you do the interval run?
This involves a concept named heart rate drift rate.
The test method is as follows: run at an easy pace for 90 minutes.
Run at this pace, with a heart rate of A until the tenth minute, continue running for 90 minutes, try to maintain an easy pace (you must drink water during running, but the time of drinking should not exceed 30 seconds). Heart rate after 90 minutes is B.
The formula is (B-A)÷A×100%
For example, you run easily with a heart rate of 130-150 bpm, in the 10th-minute, your heart rate is 126 bpm, if you run at the easy running pace to 90 minutes, your heart rate reached 139 bpm, the calculation result is10%.
As long as this result is less than 10%, it shows that your aerobic foundation is very good. If the result is higher than 10%, you need to strengthen exercise and maintain a healthy body.
In short, although running is a simple sport, scientific quantification can make everyone run healthier.